Monthly Shopping List for Fatty Liver Disease: Here’s What to Buy

Switching to liver-friendly shopping after being diagnosed with a fatty liver disease (MASLD) is not an easy task, but I am here to help. In today’s article, I will share suggestions based on what I eat and buy, so you can mix and match them for a healthy, liver-friendly shopping list.

You can purchase products monthly, weekly, or even more often, especially where fresh ingredients are involved.

Since many people have various other restrictions (like being vegan, on gluten-free diets, and so on), it’s difficult to create one list that fits all requirements, so choose the perfect products for you from the list below.

The best part is that you can buy almost everything online nowadays, which makes it even better and easier!

For my shopping (and my recommendations below), I always look for foods that are either raw ingredients (like fresh fruits, vegetables and meat) or have no added chemicals, preservatives, sugars, and various other things we don’t need, especially after being diagnosed with MASLD.

It takes me several hours to update this list every year, so if you feel like supporting my work and helping me keep this blog alive, you can do so by joining my Patreon page.

Also note: I get commissions for purchases made through links in this article, at no extra cost for you. Also, this does not influence the products I recommend – I only recommend products I personally enjoy and/or fully trust.

Fresh vegetables and fruits

We’re starting with the two categories experts consider the foundation of a healthy diet for fatty liver disease: fresh vegetables and fruits.

When it comes to vegetables, you can eat anything as long as you eat in moderation and have a balanced diet.

Keep the potato consumption low and get a fair share of beets into your diet (they do wonders for your liver, being considered a superfood), as well as onions, peppers, zucchini, avocados, garlic.

If you want to order them online and have them delivered to your doorstep, check out Amazon’s amazing offer of fresh vegetables here.

When it comes to fruits, you can also eat everything that’s fresh and ideally seasonal, but moderation remains key, since fruits have more carbs (usually fructose, which is bad for a fatty liver).

So focus on fruits that have fewer carbs (like blueberries, strawberries and all the other berries). I wrote a more in-depth article detailing fruits and fatty liver disease here – and always make sure to stay within your numbers.

You can order them online from the large category of fresh fruits on Amazon here.

Although fruits and vegetables should be the foundation, there is so much more to eat when you have a fatty liver. Let’s go through these products below!

Canned fruits & veggies

While I recommend using fresh (or frozen) fruits and veggies, it doesn’t hurt to have some canned ones on hand just in case.

When it comes to these, it’s difficult to find varieties without added sugar, but not impossible. Here is what you can get when it comes to fruits:

• Dole’s Pineapple Chunks in 100% Pineapple Juice
• Amazon Fresh’s Sliced Peaches in Fruit Juice (i LOVE these!)
• Del Monte FRUIT CUPS (various mixes of fruits – PERFECT for a snack)
• Dole’s Mandarin Oranges in 100% Fruit Juice
• Del Monte No Sugar Added Sliced Pears

IMPORTANT: Consider canned fruits as treats and don’t drink the juice! Even “100% fruit juice” is basically concentrated fructose stripped of its natural fiber. Fructose is metabolized directly in the liver, driving fat accumulation, which is exactly what we are trying to stop.

For vegetables, we also have a ton of options. I am recommending my favorite below, although you can typically find any type of vegetable in canned format:

• Canned Sliced Beets
• Fire roasted tomatoes (crushed)
• Crushed tomatoes (crushed)
• Cut Green Beans
• Organic Sweet Peas
• Canned Whole Kernel Corn

If you decide to order different brands or products, make sure to read the list of ingredients to ensure there is no added sugar, nor any preservatives or other chemicals. Also, keep an eye on the amount of salt used, as some companies tend to overdo it in this area, too.

I have even more canned foods recommended below (including other veggies and legumes), so make sure you go through the whole list!

Healthy snacks for fatty liver

These work great as snacks and you have multiple options above. I personally prefer the dry roasted peanuts and other seeds because they don’t have added oils, but the Planters Deluxe mix is yummy too. Check them all out below:

• Planters Lightly Salted Dry Roasted Peanuts
• Dry Roasted Peanuts (Unsalted)
• Planters Deluxe Salted Mixed Nuts (my favorite snack!)
• Oven Roasted Cashews
• Organic Pumpkin Seeds
• Dry Roasted Pistachio (unsalted)

You can get more types of seeds and nuts and eat small amounts for breakfast or as a snack – but keep portions under control as they all have plenty of calories and fats! Just make sure that whatever you buy has no sugars added, nor flavorings, extra oil, or preservatives – and ideally no salt, or just minimal amounts.

Now let’s check out a few other healthy snacks you can have:

• RXBAR Chocolate protein bars (or start with their Variety pack to find your favorite)
• gimMe Organic Roasted Seaweed
• Apple + Pineapple Fruit bar (100% fruit, various flavors available).
• Zest Delites Fruit Snack (also many flavors available)
• Amazon Fresh Restaurant Style tortilla chips (cheap and tasty)
• Garden of Eatin’ Blue Chips
• White Bean Chips
• Clean Jerky (My favorite beef jerky)
• Finn Crisp Crispbread (usually as a base for a topping, like homemade guacamole or hummus)

I am sure you will love all the products listed above – they make for great snacks. Just keep in mind that some (like the fruit bars and chips) have plenty of carbs, so always look at the numbers and make sure you’re under your daily values at the end of the day!

For even more ideas (mainly things you can prepare at home, I recommend reading my previous article sharing the best snacks for fatty liver disease).

Base ingredients for fatty liver-friendly cooking

Now that we’ve managed to get the snacks out of the way, let’s focus on the base ingredients required for healthy cooking for fatty liver. We’ll start with the absolute basics, which you must always have available:

• Iliada Extra Virgin Olive Oil (Delicious, made in Greece)
• AmazonFresh Organic Extra Virgin Olive Oil
• Nature Nate’s Raw, Unfiltered Honey (use tiny amounts!)
• Coombs Family Farms Maple Syrup (also use tiny amounts!)
• Pure Stevia Powder
• Bragg Organic, Raw Apple Cider Vinegar
• Organic Coffee Beans (or Ground Coffee, or Pods)

Next, I’m going to link to more individual products. Here are other base ingredients that will come in handy and are worth having at home:

• Red Kidney Beans
• White beans
• Red Lentils
• Chickpeas
• Quinoa (organic)
• Chia Seeds (organic)
• Black rice
• Kalamata olives
• Canned red kidney beans
• Canned black beans
• Canned white beans (Cannellini)
• Flaxseeds (Another massive Omega-3 boost)

Organic rolled oats

Perfect for a quick breakfast – just boil them in water (maybe add a bit of milk for extra flavor) and add some fresh berries, some coconut flakes and cinnamon and a bit of honey and you’re ready for a nice start of your day!

Get them here.

Instant soups & foods

Usually, ready-to-eat meals and microwaveable foods should be avoided because they are highly processed and basically unhealthy, packed with chemicals, preservatives, flavorings, fat, sugar, and salt.

However, there are some options that I consider acceptable. Definitely not something that you should consume daily – but good to have around for an emergency or a quick meal.

While I recommend the healthiest options below, keep in mind that they still have quite a bit of salt, although they are better than many other options out there.

• Vegan Lentil Soup, Light in Sodium
• Organic Chicken and Wild Rice Soup
• Refried Beans
• Canned Tuna Variety Pack
• Wild-caught Pink Salmon
• Ready to Eat Indian Bowls (variety pack)

These are healthy, safer options compared to other instant meals out there. If you decide to buy something else, read the list of ingredients and make sure that the list is as clean as possible.

Pasta

Many people stay away from pasta and products made from wheat, but I didn’t and I still managed to reverse my fatty liver.

I believe that moderation is key so as long as you don’t eat more often than once per week, you should be OK. Of course, pair your pasta with liver-friendly toppings, with minimal cheese and more vegetables/tomatoes.

• Whole Grain Pasta Pack (Barilla)
• Organic Whole Wheat Penne Rigate
• Carbe Diem Pasta (low carb pasta)

Or you can go for gluten-free alternatives:

• Edamame Pasta
• Palmini Linguine Pasta

Peanut butter

We’re rounding up this epic shopping list for fatty liver-friendly foods with something for the soul: peanut butter.

Make sure that you get my recommended products – or if you choose your own, make sure it only has 1 ingredient: peanuts. Most peanut butters out there have added oils (hydrogenated oils, to make things worse) and sugar, among other things on the ingredients list, making them extremely unhealthy.

My recommendations only have peanuts (organic peanuts, too) so they’re the best you can get on the market:

• Spread The Love Organic Peanut Butter
• Cheaper Organic Peanut Butter

What about meat?

You can (and should) still have meat, but only very lean cuts. The main meats you should consume are fish, chicken, and turkey. Some very lean cuts of pork or beef are fine in strict moderation.

Fish, especially fatty fish like salmon and mackerel, provide those essential Omega-3 fatty acids your liver desperately needs to fight inflammation.

When it comes to meat, it’s best to buy your own from a local source or a nearby store. Make sure that you get the highest quality possible, with the least amount of fat.

PIN it for later

And this would be it for now! This is my epic shopping list for fatty liver friendly foods. Just make sure to come back each month and select the products you need. This way, eating clean for your fatty liver will be a lot easier!

There are still a lot of things that you can buy in order to keep your diet balanced and extremely varied and this list alone proves that we do have a ton of options when it comes to eating for a healthier liver.

Remember: you don’t have to buy all the foods listed above, just pick the ones you enjoy the most, mix and match.

They will help you go for a balanced, healthy diet and represent most of the things you should eat when suffering from a fatty liver.