When I speak with people diagnosed with a fatty liver / NAFLD, their main complain is that their diet is extremely restrictive and they don’t have anything to eat – but the worst part comes to snacks that are safe for a fatty liver.
Having in mind that my recommendation is to eat at least 5 times per day, that could become a problem, as you will have at least two snack times throughout the day. (I admit, I sometimes get a third daily snack as well!)
However, the truth is that when it comes to the fatty liver disease, the diet is not as strict as in the case of many other health-related problems and we have a huge variety of foods that we can eat – knowing them and mixing them up is the real challenge.
I have already shared with some great fatty liver breakfast ideas, but now it’s time to move to an area where people are usually lacking inspirations: snacks for those suffering from fatty liver.
Since you can no longer just grab a bag of chips or crackers or anything that we normally call an easy snack, things might seem a bit complicated at first, but the truth is that we have a huge variety of foods to try here as well, and I am sharing with you below some healthy snack ideas for NAFLD.
Do have in mind that moderation is still key here: keep the portions under control and don’t focus on a single type of snack that you have at all times. Mix and match – variety helps not only your health, but your mood as well!
Fresh fruits are my favorite snack ever since I was diagnosed with a fatty liver. We need all the vitamins and minerals from the fruits and they make for great snacks.
One banana, one apple, one cup of blueberries, a couple oranges or a couple peaches – just pick your favorite and enjoy the delicious snack!
Don’t overeat and, extremely important, eat only the fruits of the season for an extra punch of vitamins and minerals. I also know that some (or many) people say that you should stop eating fruits if you have NAFLD. That is not really the case and you can read more in depth about this here.
I absolutely love these chia bars that are extremely healthy (packed with Omega 3 oils too), high in protein and fiber and low in sugar, all while being gluten free. They also taste amazing and they are not expensive.
And at 100 calories per bar, they are perfect as a snack and they fill you up pretty well despite their small size!
If you trust my word, go for my favorite – the Health Warrior Coconut Chia Bars (affiliate link) or try their packs with various flavors to find your own: the Tropical Variety Pack (acai berry, coconut and mango flavors), the Chocolate Variety Pack (Yum! Peanut Butter comes close after Coconut for me!) or the Breakfast Variety Pack (Vanilla Almond, Banana Nut and Apple Cinnamon) (Affiliate links).
I admit, I don’t consume this snack as often as I should, but raw vegetables could make a great option and I doubt you’ve tried it too often. You can cook them too!
Turn into Bugs Bunny and munch on two carrots for an easy snack, eat a whole pepper or a cucumber – you have nearly endless options here, so go wild! Just as in the case of fruits, it’s best to go for in-season vegetables to avoid added chemicals (or go for organic food)
Prepare your own chips from vegetables, at home! I tried with potatoes (not too healthy though), but also works with beetroot or carrots: simply cut very thin pieces (ideally use a mandoline) and place them on a microwave-safe plate.
Important: make they don’t overlap! It will take some time preparing them this way, but it can’t be done otherwise.
Now set the microwave on high for 1 – 1.5 minutes. When it’s done, flip them around in the plate and do the other side for 1 – 1.5 minutes as well. Let them cool and you will have healthy, delicious, crispy home made chips that are fatty liver friendly!
You might consider yogurt as nothing but a dressing, but it can also be a great snack!
Go for plain, low fat yogurt and only if you want to spice it up a bit add a couple teaspoons blueberries or eat it with a home made cracker.
Dairy is also something that most people are told to stay away from (by other people, usually), but low fat yogurt (plain!) is healthy and good.
Nuts and seeds
Again, you can go wild here: nuts, groundnuts, caju, pistachio, almonds, sunflower seeds, pumpkin seeds… anything goes and you can mix and match to your liking.
There are two extremely important rules here: don’t overeat as they are really high in calories and fat – but at least it’s good fat.
Go for a handful per day, no more than 50 grams and don’t eat them daily as those calories do add up! Also, choose roasted (or raw when applicable) and not nuts that are fried in oil. Also, go for plain ones, so no flavors, additives or chemicals!
Ideally, you will only eat home made graham or rye crackers (here is a recipe, but replace the oil with extra virgin olive oil and use less), but if you’re not the greatest cook in the world (not that preparing crackers is difficult), you can switch to store-made varieties as long as they are as natural as possible and with as few ingredients as possible.
Go for varieties without added flavors, preservatives and other unnecessary stuff: ideally, they will only have rye flour, water, salt and a bit of oil and nothing else.
I personally use the Finn Crisp Crispbread (affiliate link) and I am extremely satisfied with them.
Before you start jumping up with joy, remember: make your own popcorn and use no fat. Just get the corn and prepare it yourself in the microwave or in a pot.
You can add salt, and if you don’t want to prepare it at home and you buy it pre-packed, never eat popcorn with added fat, butter or other flavorings! Also, keep portions small as they are still filled with carbs!
You can mix your own ingredients into a delicious smoothie, or follow the liver-cleansing one I’m sharing with you here: 2 beets, regular size, 2 carrots, 2 cups leafy greens (like kale or spinach), one peeled lemon (to remove all the “trash” that its applied on them in the supermarkets), 1 apple for the taste and a bit of water. Mix those into a deliciously healthy smoothie – or make your own. Choices are limitless here.
Apple slices with peanut butter
I consider this more of a treat than a regular snack, but I’m sure you will appreciate it.
I usually eat one apple, sliced, with a very, very thin layer of peanut butter. It’s extremely important here, though, to make sure that the peanut butter is 100% peanuts and has no added oil and especially sugar (most store-brought one do!).
I know, this qualifies for the larger “Vegetables” category – but as is the case of the apple slices above, I have to mention avocados.
You have a lot of options to creating a tasty treat: use half an avocado and mash it into guacamole or just add a bit of salt and have it on celery sticks or a bit of homemade cracker. You can use avocados in a variety of shapes for a variety of dishes – make sure you take advantage of it!
Yup, you can start chewing and never stop until it’s evening (I’m exaggerating a bit, but things will get chewy!) And the good news is that I managed to find some healthy beef jerky, safe for our liver!
Most beef jerky offers on the marked are filled with all sorts of chemicals, have added sugars and – believe it or not – many of them are not even 100% beef (they also have pork and chicken).
Anyway, I managed to find a 100% natural beef jerky which has 0 carbs, just 3 grams of fat per serving and 15 grams of protein. Excellent, in other words!
I am talking about the Cecina Jerky by Don Pedro’s Kitchen (affiliate link). There are three flavors available for you to find a favorite.
So there you have it – some fresh and nice ideas for fatty liver friendly snacks.
Of course, these are not all the options that you have and if you have time to cook at home, you can prepare your own snacks, just use your imagination and the internet and you’re all set.
Pretty soon you will find out, just like I did, that the fatty liver diet does not limit your options too much and you can still eat an extremely varied diet after throwing away all the trash that you used to eat.
If you want even more recipes for fatty liver, as well as a well laid out plan on how to reverse your fatty liver, make sure to check out my favorite program out there – The Fatty Liver Remedy.
It is not free, but something you have to pay for, but it is complete and it will guide you through all the steps that you need to follow to reverse your fatty liver (and it includes over 180 liver-friendly recipes!).