When I speak with people diagnosed with a fatty liver disease, their main complaint is that their diet is extremely restrictive and they feel like they don’t have anything to eat.
You will see that is not necessarily true – not even when it comes to snacks, although most of the things we used to consider “snacks” before being diagnosed will most likely be on the foods to avoid list.
Since you can no longer grab a bag of chips or a bar or chocolate or anything that we normally call an easy snack, things might seem a bit complicated at first. But I am here to make it easier by sharing my list of healthy snacks for fatty liver disease aka NAFLD/MASLD.
I already shared some great fatty liver breakfast ideas, so make sure to check those as well when you’re done reading this article. Breakfasts are light and quick to prepare, and you can use some of those recommendations as snacks too.
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Protein Bars
Perfect for a quick snack and with clean ingredients, these are also packed with healthy Omega 3 oils, are high in protein and low in carbs. They also taste amazing – and that’s always an added bonus! Check them out below:
- RXBAR (I recommend starting with the Variety pack to find your favorite flavors, then order those. I personally like the Peanut Butter Chocolate ones, the Blueberry flavor and Coconut).
IMPORTANT: If you choose other protein bars than those I recommended, make sure to read the list of ingredients. You don’t want them to have any added sugars or syrups. You can read more about fatty liver and added sugar here.
100% Fruit bars
While eating fresh fruits is always better, fruit bars help by adding some variety on the table, making it easier for us to beat dieting fatigue.
Also, since most of us are always in a hurry, it’s usually more convenient to simply grab a bar as a snack. I personally have these every now and then, trying to eat actual fruits as often as possible. Here are my favorites:
- Apple + Pineapple Fruit bar (100% fruit, more flavors available).
- Zest Delites Fruit Snack (great alternative, also many flavors available)
Important: If you decide to try other brands, make sure that there’s no extra sugar added, nor other chemicals or preservatives. I would also stay away from those with added fruit syrups, as these are, in the end, extra sugar.
Also, don’t eat more than one bar per day, as they still have plenty of carbs.
Crackers / Crispbread
Ideally, you should only eat home made crackers from whole wheat (including graham, rye and such). If you can’t make yours at home, you can still find some acceptable varieties in the stores.
Make sure to go for options without added flavors, preservatives, sugars or too much fat. Usually, the crackers only need flour, water, salt and maybe a bit of oil and extra seeds.
I personally have the Finn Crisp Crispbread, but a good alternative is Triscuit Original (although they have canola oil, and I’m not a big fan of that).
Popcorn
Before you start jumping up with joy, remember: make your own popcorn and use no fat and no extra flavorings. Just get the corn and pop it yourself in the microwave or 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!
If you want to read more about popcorn, make sure to check out my previous article here.
Fruits
Fresh fruits are my favorite snack ever since I was diagnosed with a fatty liver. We need all the vitamins and minerals from them, and they make for great snacks.
One banana, one apple, one cup of blueberries, one large orange or a couple peaches – just pick your favorite and enjoy your healthy, delicious snack!
I know that some people say that you should stop eating fruits if you have a fatty liver. That is not the case, if you have them in moderation. Make sure to read my in-depth article about fruits and fatty liver here to learn more.
Vegetables
I know, munching on a carrot is not an ideal snack for many (and I do it less often than I should), but know that this is probably the healthiest snack idea for fatty liver disease.
Eat various vegetables as a snack: carrot sticks, cucumber sticks, peppers, radishes or even a small tomato… anything goes here, and they’re all extremely healthy. If you have time, you can also cook them beforehand.
Vegetable Chips
As an alternative to fresh vegetables, you can make your own chips at home.
I tried with potatoes (not too healthy though), but this also works with superfoods like beetroot or carrots. Here’s how to prepare them:
Cut very thin pieces (ideally use a mandoline for this) 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!
Yogurt
You might consider yogurt as nothing but a dressing, but it can also be a great snack!
Go for plain, low fat yogurt without added sugar. If you want to add some extra flavor, top it with some fruits (berries work well with it) or eat it with a homemade cracker or some of the crispbread I recommended above.
Dairy is also something that most people are told to stay away from (by other people, usually, not doctors), but low fat yogurt (plain!) is healthy and good for your liver.
Nuts and seeds
Again, you can go wild here: nuts, groundnuts, Cajun, pistachio, almonds, sunflower seeds, pumpkin seeds… anything goes, and you can mix and match them to your liking.
There are two extremely important rules here: First, don’t overeat as they have lots of calories calories and fats (but at least it’s good fat mostly).
Second, choose roasted (or raw where it’s possible) instead of oil-fried ones. Go for plain options, so no flavors, additives or chemicals!
Eat no more than a handful per day (no more than 50 grams) and don’t eat them daily as those calories do add up!
Smoothies
You can mix your own ingredients into a delicious smoothie, or follow the liver-cleansing one I’m sharing with you here: 1 regular sized beet, 1 carrot, 1 cup leafy greens (like kale or spinach), one peeled lemon, 1 apple for the taste and a bit of water (or as much as you want for that perfect consistency).
Mix those into a deliciously healthy smoothie – or make your own using various healthy fruits, veggies and greens. Options 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 also use bananas instead of apples every now and then, when I’m up for a real treat.
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 oils or sugar (most store-brought one do!).
Avocado goodies
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, or even healthy tortillas (see below).
You can use avocados in a variety of shapes for a variety of dishes – make sure you take advantage of it!
Healthy Tortilla Chips
I started to replace the store-brought potato chips with healthy tortilla options. I use these as a treat, every now and then, and it does help with variety.
While they’re not as tasty as potato chips, you’ll start to enjoy them more and more as you keep dieting.
Only go for natural ones with minimal ingredients, ideally just those with corn, oil and some salt. If you go for varieties with flavors, make sure that they use natural flavors and nothing else, something that it’s difficult to find in store-brought tortilla chips.
My recommended options are the Amazon Fresh Restaurant Style ones (cheap and tasty), Garden of Eatin’ Blue Chips for some color variety, or the MASA CHIPS if you’re in for a treat.
IMPORTANT: Try to get used to eating these without any salsa, or make your own at home (like guac, hummus or other healthy options).
Beef Jerky
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 100% natural beef jerky options that I am sure you will enjoy: Clean Jerky (My favorite) or the Tillamook Country Smoker varieties.
Seaweed Snacks
This is a new finding, many years after being diagnosed with a fatty liver disease (and reversing it). I am always happy to find new healthy options, and even happier to be able to share them with you.
While usually high in sodium (aka salt), these are delicious, crunchy and offer some welcomed variety to our menus. You can try the KIMNORI Seasoned Seaweed Snacks Sheets, or the organic variety like DAECHUN Roasted Seaweed.
Wrapping up
So there you have it – some fresh and nice ideas for fatty liver friendly snacks. These will offer enough variety to make the dieting a lot easier.
I am sure there are even more healthy snack ideas out there – if you have a favorite that I haven’t listed above, let us all know by commenting below.
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 – Reverse Your Fatty Liver.
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!).
If you’re looking for more options on what to eat for fatty liver, make sure to keep on reading my fatty liver-friendly lunch ideas, dinner ideas or start preparing for the holidays (no matter how far away they are) with my fatty liver-friendly Chrisman menu suggestion.
I was diagnosed with a fatty liver back in 2014 and managed to reverse it by mid-2015. Since then, I’ve been studying it, continuously updating my knowledge with the latest scientific findings and practical approaches to give others the help they need to reverse their condition.
My approach to managing fatty liver is holistic, balancing scientifically-backed information with real-life, practical advice based on personal, direct experience.
I am also the admin of the Fatty Liver Support Group on Facebook and the Fatty Liver Subreddit.
I eat vegetables… but sorry, I don’t view vegetables as a SNACK!
Things have to change when you get diagnosed with a fatty liver, unfortunately and we have to do with what we get. Carrot sticks or cucumber slices actually make up for a great snack!
I agree with Tom. I have just been diagnosed and finding it really hard to find snacks. I have a lot of fruit then i was told to be careful as it has a lot of sugar.
I hate veges and salad, but i have been trying my best. I have tried to cut down on sodium and sugar. I have one cup of bush tea in the morning with no milk or sugar and as much low sugar fresh fruit juice as i can.
not enjoying this diet at all =(
Fruit has natural sugar – it is different. Fruit is very good for you, especially watermelon! It is mostly water. I have cirrhosis and during my long road back to recovery I ate alot of watermelon, also cantelope, honeydew, bananas, pears, cooked apples. I added bananas, strawberries and blueberries to oatmeal and cereal.
Definitely cut down on sodium. You do not need it!!! – use seasonings – garlic powder, onion powder, lemon pepper, paprika, cinnamon. if baking use 1/2 the amount of salt. also can use applesauce in place of sugar. They even have no salt potato chips that are not horrible. Read you labels on everything – it takes time, but eventually you will find alot of good tasting products. Hope this helps.
Just came back from my doctor discussing diet for NAFLD. He told me my main exclusion should be fats. He suggested I err on the side of carbs rather than fats. Since this is probably a lifestyle diet, it must be sustainable. My first 4 months will be rigid diet and then I will add things in small portions that I find I can’t live without. Make your changes as you are able to sustain. Otherwise you are setting yourself up for failure.
Just keep looking up things on internet. I was really sick for 2 years and am now on my 2nd year of recovery. As far as carbs, or fat – i never really paid attention. I just read stuff and wrote down what items I could eat. As far as pasta I switched to whole grains (however never really liked it for spaghetti) and brown rice. I ate graham crackers as a snack or whole wheat triscuits (low-salt). Sometimes I would by low fat products, but I had to watch my sodium and low fat is usually more sodium. I read alot of labels. Oatmeal is very good. Bran cereal is a good choice. Best of luck to you
Officesaid: Has your GP been hiding under a rock or something? A high carb diet with liver disease? What a joke.
Listen, go to utube and google advice on liver disease. Follow Dr Berg or Dr Sandra Cabot. Goodluck and ditch your dumbass GP.
Thanks. Every time I read this newsletter it’s WRONG from what my Gastroenterologist advised!
What did they suggest you should eat? Very curious.
Just a thought on what to eat. When the French are making their geese fat for foie gras, they force feed them lots of carbs. They don’t give them healthy fats, fruits and veggies, nuts and seeds. They feed them corn in huge quantities. So it would make sense that smaller portions of healthy, whole foods would help us to get some fat off our body and out of our liver.
I’ve been researching since I was diagnosed with NAFLD. Sugar and carbs in excess are stored. Balance is what we need. High Fructose Corn Syrup must be eliminated and sugars of all sorts need to be closely monitored. I have a very bad relationship with sugar, I love it, it hates me.
It certainly isn’t easy to change from eating whatever I want to whatever is good for me, but I want to be healthier and out of pain.
Exactly, carbs are turned into fat and they’re very bad when dealing with a fatty liver. So it saturated fat.
I’m finding I have the same problem as well. As someone who eats tons of sugar and now not being able to, I’m finding it very difficult. Can I ask what you have done for snack choices now that candy or other sugary products or no longer a choice?
I can only eat so much fruit and vegetables in one day. And salads are starting to become a boar
Fruit has natural sugar. It is different than refined sugar. I have a sweet tooth and had a hard time with less sugar also. But watermelon (mostly water), bananas, pears, cantelope, honeydew are all sweet. I also used to make muffins and use applesauce in place of sugar. They still taste sweet. Peanut butter (I buy Jiff natural) on graham crackers or triscuits. Look up recipies for low sugar desserts. drink flavored tea with honey (I guess natural honey is best – bought locally) but i just used store bought. Dark Chocolate 70% 1 serving if you are good with your eating that day. Good Luck
Packaged bars from the store are not inexpensive – almost $1.50 each from Walmart. The article talks about making crackers (which ARE inexpensive at the store) – why not make your own bars? Not hard to do!
Usually, crackers bought from the store are full of bad things, including sugar and other chemicals. It is, however, better if we can prepare everything at home, indeed, as we have control over the ingredients.
Hey Lynn I am stick to your website and I did not find a blog or a website better than yours. Really I still craving bread after 2 months i mixed quinoa flower and whole grains and turned good but still worry if it is good to eat them or not ?
I watch a vedio of cornflowers bread being added eggs.. is that okay to those who love bread?
Hey hank you for your time.
This means a lot to me, Sara. I am happy to know that I am able to create a helpful website.
Regarding the bread… I think that whole grains and quinoa flower is OK, as long as you keep the number of slices you eat per day to a minimum (1-2 per meal, and a maximum of 4 per day). At least that was my rule and it worked and works fine.
Thanks Lynn very helpful info!!
435 Froom Road
what is your website
No carbs (with the exception of whole grains), no processed foods, no honey, no agave, both are which the exact same blood spike effect as sugar, it’s maple syrup. I just use stevia, be careful that there is no erythritol in it, though. If you have whole grains, you should have only quarter of a cup at each meal, combined with some legumes for a complete protein, or if you’re having fish, then you do not need to combined a grain or a bean, since fish is a complete protein. This is per my nutritionist. she also said that one and a half cups of cooked veggies per meal, or three cups raw veggies. That should encompass your plate. Sunflower butter 2 tablespoons daily, sunflower seeds tablespoon daily, and healthy fats like those are okay in moderation. EVOO and avocado oil are okay. I only use oils after things are cooked to put on food and, since oil oxidizes when heated. I have been drinking warm water with lemon 3 times a day and, and I used to have upper right quadrant pain. And I no longer do. I have lost weight due to my nutritionist recommendations, and am starting to feeling better. I only eat Ezekiel Bread in the morning w/sunflower butter, or mashed avocado spread. Eating out is the most difficult. Restaurants may accommodate with no oil if you ask them, and also will lessen the salt if you ask them.I go to Chinese restaurants because I don’t want to deprive my husband of eating out, and I just get the steamed veggies with tofu, and then just use a little bit of this low sodium soy sauce.
Just an off question, are there any dressings or dips aside from hummus that are ok with fatty liver? And do you have recipes for dressings/dips/sauces that are ok to eat?
Hi Lynn,
What about the following,
Plain Cherrios with one scoop of Plant protein and almond milk?
And
Shrimp, fish or veggies sauteed in olive oil?
Thanks
Powe.
If by “plain Cherrios” you mean something without added sugar (we don’t have Cherrios in my country), then they could work every now and then. The problem with all cereals is that they still have a lot of carbs since they’re made almost entirely of processed flour. So I would suggest Oats instead or cereals made of whole wheat – but not often.
Sauteeing by definition uses a small quantity of oil, so that would be ok.
Hi Lynn,
Thsnk you for all of your help, your information is extremely helpful. Have you ever heard of “NUGO VEGAN Peanut Butter Crunch bars?” Here is the nutritional information.
Protein Blend [Soy Crisp (Soy Protein, Tapioca Starch, Salt), Rice Protein, Soy Protein], Dark Chocolate (Chocolate Liquor, Cane Sugar, Cocoa Butter), Chicory Root, Vegetable Glycerine, Peanuts, Peanut Flour, Almonds, Chocolate Liquor, Rice Bran, Natural Flavors, Microcrystalline Cellulose, Peanut Extract, Salt.
Finally, an option for peanut butter lovers that’s low in fat and contains no hydrogenated oils! This delicious indulgence is dipped in REAL Dark Chocolate and is an all-natural gluten-free snack with 17g of Protein, 3g of Sugar, 7g of Fiber, and no maltitol.
Thank you so much for everything!
Powe.
Good suggestions…any one dealing with hep and living life well
Eating fruit (especially apples) is not a good idea if you have fatty liver. On the other hand regular fats found in foods such as meat is OK. It’s the sugars and frututose which does the damage and fruit is full of it!
There is conflicting information about fruits like apples and bananas out there when it comes to liver disease. You should look into it a bit more , you may be shocked to discover that you’re depriving yourself of the very foods that have liver healing/ preserving properties.
Does anyone have ideas for a diet for someone with liver damage and diabetes.
In this case, you would have to adapt a Mediterranean diet to the requirements of a healthy one for diabetes.
You probably knew about diabetes before being diagnosed, so you already know what you can eat for it. See what is allowed with fatty liver and focus on the common items.
Personally I would see a good nutritionist in this case.
Plain Cherrios have 1 gram of added sugar and 190 mg sodium per serving of 1.5 cups. They are whole grain with no much added, except vitamins, including iron. I indulge in a 1/2 cup once in awhile with unsweetened almond milk and strawberries. Although, I’m having a hard time getting enough calories. Liver healthy foods don’t have a lot of calories. Also, there is a lot of talk about fats. Since trying to lower my intake of carbs, I increased my fat intake to 30-35% of calories. Too much? I read protein should be around 20%. Can I get sone input?
Yes, protein at around 20% is good. I personally didn’t pay that much attention to percentages and just ate healthy. Lots of fruits and vegetables on my side, as well as lean meat. Absolutely no added sugar (or anything alike) and nothing with too much fat. It worked really well, which strongly makes me believe that moderation and balance are key.
I had an iron infusion because my ferritin was very low at 20. Healthy normal is 50-150. Now my ferritin is 848. Has anyone have any experience with anything like this. I’m so afraid the ferritin will damage my liver. My doctor (hematologist), is not that concerned.