Oatmeal is a common breakfast food staple, but more importantly, it’s a whole grain packed with essential nutrients, which also has several reported health benefits, from lowering cholesterol levels to boosting the body’s immune system.
But does it mean that oatmeal is recommended for those who have fatty liver disease / NAFLD? It appears so, based on factual evidence and also my personal experience on the matter.
We’ll go more in-depth on the matter today, learning everything about oatmeal and fatty liver disease, and how to eat it to make sure that you get all the benefits and cause no harm to your body.
But first things first!
Can You Eat Oatmeal With Fatty Liver?
Yes, you can eat oatmeal if you suffer from NAFLD, because oatmeal is a whole grain that contains minerals, vitamins, and other nutrients that play a key role in supporting liver health.
Oatmeal/oats are a good source of nutrients, mainly fiber, magnesium, protein, zinc, selenium, vitamin B1, iron, phosphorus, and copper – all of them being essential in keeping us healthy.
Despite its relatively high carb content (around 12%), the fiber in oatmeal is of significant importance.
Called beta-glucan, this fiber is digested in the small intestine and can lower levels of low-density lipoprotein(LDL), a type of bad cholesterol, by limiting its absorption into the bloodstream.
Thanks to the fiber content, the carbohydrates in oats and oatmeal are absorbed slower, causing less damage than plain sugar or similar products.
Oatmeal is rife with compounds known as polyphenols which are known for their potent antioxidant properties, as well as anti-itching, and anti-inflammatory properties.
The nutritional and health components of oatmeal make it a practical choice for consumption by anyone with fatty liver – and also a great choice for those who just want to eat a healthy diet. If itching is a problem, make sure to read my previous article about itching relief if you have NAFLD.
IMPORTANT TO KNOW: Not all types of store-brought oatmeal remain healthy, mainly because they are served in combination with added sugars, artificial flavors, and other chemicals. Keep reading to learn how to make sure that you choose the best possible oatmeal for your diet.
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My recommended oats / oatmeal for Fatty Liver Disease
While any type of oatmeal that is 100% oats can be considered a good choice, if you don’t want to do the searching yourself, I have two recommendations for you below. Choose either one, as they’re both great!
Please note: I get commissions for purchases made through links in this article. However, this does not influence the price or the products I recommend.
Quaker Old Fashioned Rolled Oats
This is a 100% whole grain, sodium-free, non-GMO verified product that’s low in saturated fat and cholesterol.
It’s a great source of fiber that supports liver health and can keep unhealthy cholesterol at bay. Plus, you get a massive bag that will probably last you a few months!
I think that we’ve all heard about Quaker oats though and they don’t need any introduction. Just make sure that you get one that is 100% oats, like the one I am recommending.
Bob’s Red Mill Organic Extra Thick Rolled Oats
This is a hearty whole grain oat that’s derived from the highest quality organic oats according to the label. This product is tasty, has a great texture, making it a consumer favorite.
Studies & personal experience showing the benefits of oats in fighting fatty liver disease
In a recent animal model study, researchers’ findings suggested that oat, which is rich in beta-glucan, is metabolic-regulating and liver-protecting.
The results of clinical trials substantiate these effects of oat showed that eating oat reduced body fat and boosted lipid profiles and liver functions, and helps to ameliorate fatty liver.
Based on my own experience with the disease and reversing it (remember, I reversed my fatty liver naturally in one year and a half), I can say that Oatmeal at least does you no harm and doesn’t hinder your efforts of reversing fatty liver.
Oatmeal was actually the only type of cereal that I ate and you can see the recipes I used here. While I did not eat this daily and not even regularly, I did consume it pretty often – and still do.
At the very worst, it caused no extra harm – but I do believe that it played its role in helping me reverse my condition, in combination with all the other measures I took – especially following my slightly modified Mediterranean diet.
How Much Oatmeal is Safe to Eat With Fatty Liver?
The recommended standard serving size of ½ cup dry oats is safe to eat with fatty liver disease. This is the amount I usually have for breakfast since being diagnosed and I had no problems.
However, make sure you only consume steel-cut oats / Irish oatmeal, stone-ground oats (Scottish oatmeal), and rolled oats (old-fashioned oatmeal).
Other choices like instant oatmeal have to be checked to see if they don’t have added sugars or other unhealthy substances added (they usually do and should be avoided).
Also, don’t add any sugar to your oatmeal. You can add a bit of honey (I wrote about honey and fatty liver here) or zero-calorie sugar alternatives (my favorite is Stevia). It’s best if you don’t add any sweetener, and replace it with low-carb fruits like berries.
Even though oats are high in carbs, we’re talking about carbs that come from whole grains, which are not absorbed quickly in our blood and don’t cause the massive blood sugar spike that plain sugar (or other refined carbs) do.
To achieve a reduction in LDL cholesterol levels, someone with fatty liver should consume roughly 5-10 grams of soluble fiber per day.
This portion should help in the regulation of cholesterol in the blood and keep unhealthy cholesterol away from the liver.
Eating more than 1 cup of oatmeal in one serving is not encouraged though. Remember, when it comes to fatty liver, moderation is key!
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.