When I speak with people diagnosed with a fatty liver / NAFLD, their main complain is that their diet is extremely restrictive and they feel like they don’t have anything to eat.
It’s even worse when it comes to snacks – most of the things we usually consider snacks are not safe for a healthy diet to reverse your fatty liver. But today I am here to share with you my list of snack ideas for those who suffer from 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, but I am trying to quit!)
However, the truth is that when it comes to fatty liver disease, the diet is not as strict as in the case of many other health-related problems and we still 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 a bar or chocolate or anything that we normally call an easy snack, things might seem a bit complicated at first, but the truth is that we still have options here as well. I am sharing with you below some healthy snack ideas for NAFLD.
Do have in mind that moderation is always important: keep the portions under control and don’t eat the same snack each time you feel like eating. Mix and match – variety helps not only your health, but your mood as well!
With all these in mind, let’s check out all the options that we have for healthy snacks that will help our livers.
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 (and fewer chemicals).
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 topic here.
I absolutely love these 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.
I used to consume the Health Warrior Chia Bars, but they are no longer available for a while now, so I had to look for alternatives. And the ones I found and love are these:
- 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 Mixed Berries).
- Protein Bars by Emco (I absolutely love the taste, although it’s not the cleanest bar you can get). But every now and then it should be fine.
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.
I would say that nothing beats eating the actual fruits instead of going for a 100% fruit bar, but the later come in handy for what I mentioned earlier: some variety and diversity, to keep us going and help us beat dieting fatigue.
Also, since most of us are always in a hurry, it’s usually more convenient to simply grab a bar and have it as a snack later.
I would still not have these daily and opt for fruits instead. But I think I do have fruit bars 2-3 times a week, at least. Here are my favorites:
- Strawberry Apple Chia Fruit bar (Sugar free & Gluten free, amazing taste!)
- Apple + Pineapple Fruit bar (100% fruit).
Important: If you decide to try other brands, make sure that there’s no extra sugar added, not other chemicals or preservatives. I would also stay away from those with added fruit syrups, as these are, in the end, plain sugar.
Also have in mind that these, even though made 100% from fruit (and chia, in the case of my first recommendation), they still have a large amount of carbs. So don’t overeat!
I admit, I don’t eat 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 superfoods beetroot or carrots: simply cut very thin pieces (ideally use a mandoline) and place them on a microwave-safe plate.
(Side note: Read more about fatty liver-friendly superfoods here)
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 without added sugar 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, not doctors), but low fat yogurt (plain!) is healthy and good.
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 to your liking.
There are two extremely important rules here: don’t overeat as they have lots of calories calories and fats (but at least it’s good fat mostly).
Also, choose roasted (or raw when applicable) and not nuts that are fried in oil. Go for plain ones, 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!
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!
If you want to read more about popcorn, make sure to check out my previous article here.
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. 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. These should offer enough variety not to ever complain about a lack of options when dieting.
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 – 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.