Fatty Liver Foods & Diet

Liver Friendly Superfoods Great for Reversing Fatty Liver

Regularly consuming these liver friendly superfoods that I am sharing in today’s article will help you reverse your fatty liver faster and keep your liver in a better condition for the years to come.

Make sure that you include all the foods listed below in your diet and try to have them as often as possible – but do eat them in moderation. No reason to eat pounds of each every day!

A word of caution before we start talking about these liver cleansing foods!

Although they are indeed great for your liver and they have been proven on numerous occasions (including scientific research in some cases) to have a great, beneficial effect over the liver, they do not perform miracles all by themselves and with no other changes on your part.

You will still have to eat a healthy, balanced diet that’s recommended for NAFLD. You will still have to exercise and stop eating the foods you are not allowed to eat.

In other words, you can’t have a pound of French fries with deep fried chicken wings each day, then a bucket of these recommended liver-cleansing foods in order to reverse your fatty liver.

But these liver friendly superfoods do help a lot and give your liver a chance to recover faster and a boost to get back on track ASAP.

You don’t really have to eat all of these each day and you can completely ignore some if you don’t enjoy the taste or can’t fit them into your diet. But the more you have, the better.

The good thing is that there are so many options that you have where to choose from. Consume these foods constantly in order to give your liver the boost in vitamins, minerals and antioxidants that it needs.

Now let’s check out these superfoods below!

Beetroot

Beetroot Fatty Liver Superfood

I’ve written about beets in a previous article and I consider them to be THE super food for liver cleansing.

This one should be eaten as often as possible – and if you don’t like the taste, you just have to deal with it. It’s that good!

The beetroot is absolutely amazing when it comes to reversing a fatty liver and cleansing one’s liver, so make sure to have plenty of it as often as possible – and read my previous article for more details about this amazing super food!

Garlic

Garlic Fatty Liver Superfood

Sure, it smells horrible, but it’s also considered extremely healthy – and not just for the liver.

But when it comes to aiding your liver, it is said to do so by activating your liver enzymes, helping you liver filter out toxins easier and even reducing cholesterol and triglyceride levels.

It’s best to consume it raw as cooking removes most of its beneficial components – but the good news is that you don’t need it in large quantities. Two cloves each day should be enough to give your body the boost it needs to keep your liver healthy and faster reverse NAFLD.

Grapefruit

Grapefruit Fatty Liver Superfood

Although all citrus fruits are considered to be great for your liver, it’s the Grapefruit that takes the crown thanks to the high amounts of vitamin C and antioxidants it has, as well as the liver cleansing glutathione element.

The good news about the grapefruit is that you can consume it as a freshly squeezed juice – so you don’t have to battle with peeling it and eating it otherwise.

If you are on medications, make sure to talk to your doctor as the Grapefruit can interact with various pills out there and you might not be allowed to have it!

Turmeric / Curcuma

Turmeric Fatty Liver Superfood

This is considered by many the liver’s favorite spice as it is considered to have more benefits for the liver than any other spice out there.

The good news is that, despite the strong color it leaves on the food, it doesn’t have a really strong flavor so you can add it to most foods easily even if you are not a fan of its taste.

Considered to actually help regenerate damages liver cells, turmeric produces glutathione which in turn helps boosting the liver detox process. Make this your go-to condiment!

Spinach

Spinach Fatty Liver Superfood

Popeye’s favorite food should become yours too, and not only because of the relatively high iron content.

Spinach – just like all leafy greens out there, helps neutralize heavy metals or pesticides, helping your liver flush out those chemicals faster.

Spinach also has the enzyme glutathione which is your liver’s friend at all times.

Extra Virgin Olive Oil (EVOO)

EVOO Fatty Liver Superfood

When trying to reverse a fatty liver, there’s just one type of oil that you should use: extra virgin olive oil (sometimes written as EVOO).

I’ve talked about it over and over again, but I still have to include it on this list because it is that good!

Offering a healthy combination of antioxidants and healthy unsaturated fats, the olive oil is great for the liver when consumed with moderation as part of a balanced, fatty liver friendly diet.

Just use minimal quantities and try to have it raw only in order for it to keep all of its beneficial properties intact.

Avocado

Avocado Fatty Liver Superfood

This high in fat fruit has become my favorite since being diagnosed with a fatty liver. It has a high content of glutathione, as well as may other vitamins and minerals.

Also, the high contents of monounsaturated fat (healthy fat) help reduce bad cholesterol. Plus, according to various studies, it helps the liver in the detox process and even helps it reduce damage.

Walnuts

Walnuts

One of the few natural sources of arginine (an amino-acid that is considered to greatly help the liver), walnuts are also high in omega-3 fatty acids (similar to those found in fish) and glutathione.

Just make sure you don’t eat too many of these since they pack a pretty high caloric punch!

Conclusion

These are the foods that are considered “super foods” when it comes to helping your liver detox, stay healthy and recover from NAFLD.

My personal opinion is that all fruits and vegetables are extremely healthy and a better option to high fat meats or highly processed foods, but if you could focus on the recommended ones above, it’s even better!

Most of these super foods – if not all – can be easily introduced in one’s diet. As I said, you don’t have to eat all of these each day, but have them as often as possible.

You should still keep quantities under control (especially with the high calorie ones like walnuts or EVOO) and eat a varied diet with lots of fruits and vegetables.

There are other foods that are said to help a fatty liver heal faster – like Apple Cider Vinegar – as well as supplements you can take to speed up the process.

I am not the biggest fan of supplements, though. As long as you can have the real thing, I think you’re on a better rout than popping a pill to solve the problems. Pills are still highly processed and some of the beneficial elements from their ingredients are lost during the processing.

But the good thing is that you have a lot of options – make sure to take advantage of them and reverse your fatty liver!

Lynn

After being diagnosed with a fatty liver back in 2014, I started doing serious research about it and I didn't stop until I reversed mine in just 1.5 years. I decided to share all my expertise and findings in these blog - all based on my personal experiences and tons of research. I also run a highly successful Fatty Liver-related Facebook Group (see the sidebar!) and moderate the Fatty Liver reddit.

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9 Comments

  1. Most grocery stores have it in the fresh vegetable section. I boil them until tender add olive oil, salt and pepper or pickle them. I eat the root and the greens too.

  2. Can you just swallow the cloves of garlic or do you have to chew them? If chewing is necessary, do you have tip on how to get rid of the garlic breath afterwards.

    1. The garlic breath is part of the package, unfortunately. To avoid that as much as possible, you can eat them in the evening, before going to bed. Or you can mix them with some other food, brush your teeth afterwards and make chewing gum your friend. 🙂

      Some people also say that you can swallow them as pills – but if you do, don’t swallow the cloves: crush them instead or grate them so they’re easier to digest (and swallow).

  3. I just found out I have NAFLD and must lose weight as well as change my diet. Your posts are very helpful and encouraging. In the last 3 weeks, I have practically eliminated refined sugars and white flour and rice, using honey or stevia when I really need a sweetener. My question is about the popular air fryers I hear everyone raving about. Would it be beneficial for me to get one or would it be a waste of time? So far, I have been able to cook with minimal EVOO. Thank you.

    1. I am happy to hear that you find the blog useful. You are definitely on the right track!

      I personally never bought an air fryer and still made it work. I bake everything in the oven (without added oil) and it works just as fine. It might take a bit longer than an air fryer, I don’t really know… but I am perfectly happy with the results.

      So my personal opinion is that you don’t really need one in order to eat healthy. I don’t think it would be bad if you got one, but I wouldn’t consider it a must have 🙂

      Keep up the good work and stay healthy!

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