What Fruits Can You Eat if You Have a Fatty Liver?

When it comes to eating fruits after being diagnosed with a fatty liver disease, you will most likely get mixed answers. Some will say that you have to stay away from them, while others (including myself) will tell you otherwise.

Some say you should eat as many fruits as you want, other say that you shouldn’t eat any because they are high in carbs and sugar is bad for your health.

For somebody who has been diagnosed with a fatty liver and even for those who have been fighting it for a while, this can be pretty discouraging. This is why I have decided to talk about fruits and NAFLD / fatty liver in today’s article.

And most importantly, answer the million dollar questions: What fruits should you eat to help reverse your fatty liver?

Disclaimer: Please note that this article is based on my own experiences, opinions and personal research.

This is not medical advice and you should always talk to a doctor before making a decision. However, I did reverse my fatty liver so you might want to hear what I have to say too.

Can You Eat Fruits if You Have a Fatty Liver?

I’ll start by saying this: there is no fruit that is better than another when it comes to reversing a fatty liver. Although extremely healthy, fruits are not medicine. But…

Absolutely! You can eat fruits if you have a fatty liver disease. Despite the fact that they are relatively high in carbs, they have various other nutrients – vitamins, minerals and other goodies – that are extremely healthy.

various fruits for fatty liver

While some fruits are said to have better effects on the liver and help it heal faster, you should never think that eating that fruit alone will be the only thing you have to do to reverse your condition.

Fruits should be part of a varied, healthy diet – as that is the foundation stone for reversing your condition. You can read more about my recommended fatty liver diet – the one that I followed to get rid of my NAFLD.

At the same time, in my opinion, there is no fruit that is bad for a fatty liver. This is where many experts tend to disagree: some say that fruits with high sugar content (like bananas, grapes, watermelon and such) should not be eaten, while others say that all fruits are healthy.

I tend to agree with the latter. It is true that if you do have the choice, you should always go for the fruits that offer the least amount of carbs per 100 grams. Without a doubt!

BUT this doesn’t mean that you should totally stay away from bananas, for example.

I’ve written more in-depth about eating bananas with a fatty liver, since they’re usually the first that you’re told to avoid after being diagnosed and you will see that they’re not that bad, actually!

Long story short, even though bananas have a high content of carbohydrates (which are indeed bad for a fatty liver, especially if consumed in excess), one medium banana only has 10% of the recommended intake of carbs for an adult, most of which is dietary fiber. And dietary fiber is actually extremely healthy.

In other words, in theory, you could easily eat 10 medium bananas per day (and nothing else) and still be right on spot with the recommended daily intake of carbs.

Of course, I am not saying that you should only eat bananas to reverse your fatty liver or that you should have more than one per day (maybe two every now and then).

So hopefully nobody will eat 10 bananas per day. We need other minerals and vitamins that these fruits don’t have. A balanced diet is key. But you get the point – even the sweetest fruits are not that sweet.

So one or even two per day won’t be too bad at all as long as you following a healthy, varied diet and you keep track of what you eat and stay within your daily numbers.

bananas fatty liver

I ate one to two bananas every other day as a snack during my fatty liver reversal regime and I had no problems reversing it. I also didn’t stay away from any other type of fruit. All I had in mind was moderation.

All fruits out there can be consumed and considered healthy. It is true that some of them have more sugars than others, but they have what you could call “healthy sugars” (it’s an exaggeration, though so don’t consider them healthy!).

Unlike the refined sugar that our body started to consume very late on our evolution line, fruits have been eaten by humans ever since they appeared on earth.

This means that our body is used to dealing with the fruits and all their carbs better than they are with sugar.

Fruits also have high fiber values and are filled with vitamins, minerals and other goodies for our body and liver.

Therefore, you can’t even compare the carbs in fruits with those in cookies, raw sugar or other processed foods because they are assimilated differently.

And this is exactly the reason why you can safely eat fruits each day – in moderation when it comes to the sweetest ones –  in order to reverse your fatty liver.

How much fruit to eat per day with fatty liver disease?

When it comes to my own diet, I have days when I eat a lot of fruits: 2 bananas, 2 apples, some strawberries and blueberries, 1 pear and 1 orange. It happens (on VERY rare occasions) to eat that many, but that represents most of my meals.

I actually try to eat at least two large fruits per day as part of a varied, healthy diet. In cups, that would be 2-3 cups each day. I consider the vitamins, minerals and fiber they contain extremely helpful overall.

And it seems that I am not wrong, since following this approach I did manage to reverse my fatty liver.

So, when it comes to quantity, I would say that anything between 1 – 3 portions (one portion meaning either one larger fruit like a banana, apple or cantaloupe slice or a cup of any type of fruit) should be safe to eat on a daily basis, as long as you keep track of your numbers and keep the calories and carbs under control.

Do have in mind that I am only talking about fresh fruits here (or fresh fruits that were frozen).

Dried fruits are completely different: they have very high carb contents, usually extra sugar added and you should stay away from them or consume with extreme care. They are very sweet and lose most of their fresh counterparts’ benefits.

Are some fruits better than others when you have a fatty liver?

best fruits for fatty liver

While I consider that all fruits are healthy and can be had if you are fighting against NAFLD, it is true that some of them are better choices. These are the fruits that have the lowest amount of carbs per 100 grams.

So, if you have the option to choose, choose these instead of the sweeter fruits out there. Or at least try and mix them with the sweeter ones to keep things under control.

– Avocado (I know it’s not the first thing you think about when we say “fruits,” but they are a fruit so I had to list them, especially since they have a huge amount of healthy fats and pack a very small punch in terms of sugars)

Lemons (and limes)

You can check out a list of most fruits available to purchase and their sugar contents on Very Well Fit.

The berries are, as you can see, considered the safest bet when it comes to low amounts of sugar and carbs. It’s usually pretty easy to tell simply by tasting the fruits.

I am surprised to see the apricots there though: I thought that they had a lot more sugars than they apparently do. This is great news for somebody who loves eating them (like myself)!

Do fruit juices count as fruits?

Unfortunately, fruit juices do NOT count as fruits as they don’t have all the health benefits eating whole fruits have.

Some people go as far as saying that they are as unhealthy as store bought juices and soft drinks, although I wouldn’t go that far.

But the truth is that most of the beneficial stuff you get when eating fruits disappears when you juice them.

The pulp – the place where all the fiber is stored – is no longer part of the equation and instead you get a delicious liquid full of sugar that is not healthy.

If you really want some sort of variety, go for smoothies instead: as long as the pulp of the fruit remains there, it’s all safe and healthy, as if you were eating the fruits themselves.

Bottom line about this: juices are not safe, smoothies are still good, as long as you kep all the pulp of the fruit.

And now, let’s get some quick answers to some questions that always pop up in my email box, regarding some popular fruits.

For many, I have already written dedicated articles, like the ones on eating pineapples with a fatty liver or oranges. But there are still many left – I’ll cover a few below.

Is Cantaloupe Good for Fatty Liver?

Yes, you can eat Cantaloupe if you have a fatty liver disease. It is beneficial due to its high content of vitamins, antioxidants, and fiber. I cup of Cantaloupe has just around 55 calories and 13 grams of carbs.

Is Watermelon Good for Fatty Liver?

Watermelon is considered good for fatty liver due to its high content of antioxidants (mainly lycopene), and its ability to improve insulin sensitivity. It also has various of other vitamins, minerals and fibers.

Watermelons are low in calories, with just 45 calories per cup and 11 grams of carbs.

However, don’t go with them in excess for the lycopene content alone! Tomatoes are a better source for this important antioxidant.

Is Jackfruit Good for Fatty Liver?

Just like as other fruits, Jackfruit is also safe for those suffering of a fatty liver disease as long as you consume it in moderation.

Due to its high fiber and antioxidant content, as well as the fact that it is high in fiber compared to other fruits (but nowhere near the amounts offered by meat), Jackfruit can be considered safe.

However, it has a higher caloric index, with around 155 calories per cup and a whooping 38 grams of carbs, so don’t have it in excess!


I would say that, in my opinion, things are pretty simple when it comes to fruits and fatty liver. You can eat any fruit without having to worry too much about it.

Keep the quantities under control as part of a healthy, varied diet and don’t eat pounds of fruits per day considering them healthy. Anything in excess is bad for you!

But for regular daily consumption, you can choose your favorite fruit and enjoy it.

If it’s one of the sweetest fruits out there, don’t overdo it – but even with bananas, most people should be perfectly fine with eating one per day as part of a healthy diet.

You can also use – like I started to use recently – a calories and nutritional value counting app.

I am using the popular MyFitnessPal (which is available on iOS and Android) which is perfect for helping you keep track of all the numbers: not just calories, but also fats and carbs and even vitamins and minerals although here they sometime lack data.

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11 thoughts on “What Fruits Can You Eat if You Have a Fatty Liver?”

  1. Hi you seem to b very knowable
    I have just been diagnosed with a severe fatty liver .. I am panicking as have not drank a glass of alcohol since ages 49 was easy not to drink as it gave me reflux
    Seems things to help my reflux was killing my liver
    Do u think I can still reverse it
    Now 66
    Thanks Annie

    • It’s not going to be easy (or at least not fast), but I am sure you can reverse it. Usually, it’s not alcohol that does most harm in NAFLD, but the food – especially the processed foods with sugar and fats that we consume. If you switch to eating healthy and stick to it, you will reverse it for sure!

  2. This is the thing, bananas cause sleepiness as it’s a carb, fructose can make insulin spike which makes me sleepy too…so should I just stick to berries and cantaloupe, honey dew. Watermelon has heaps of sugar too..I feel I can’t win

    • It is indeed ideal to eat the fruits with the lowest amounts of carbs (watermelon has almost the same amount as cantaloupe or honey dew) or in smaller quantities.. However, the blood sugar spike won’t be as massive as when eating sugar because of the pulp of the fruit, with fibers and other nutrients that make the carbs to be absorbed at a slower rate.

  3. How many calories a day did you aim to stay under? Also, number of fat grams, number of carbs and gram of sugar in a day? I’m quite overwhelmed and trying to do this right!

    • The number of calories really depends on your height and goal weight. I was initially down to 1,500, but I am now back to 1,800 – 2,000 calories per day. I didn’t pay too much attention at total numbers of fats and sugars. You would complicate things too much, in my opinion. Look at calories only and always eat the healthiest options: vegetables, legumes, lean meat and fruits. This is the right way to do it, in my opinion. Good luck!

  4. I just want to say thank you!
    Your site has offered the best and balanced information i have seen so far online about NAFLD (I have just been diagnosed as severe and I am petrified)
    Thank you, your sharing of your experiences has helped more people than you probably realised!

  5. Hi Lynn,
    I too, was recently diagnosed with fatty liver to my shock! I have been eating what I thought “healthy” (whole grains, legumes, fruits, low-fat greek yogurt, veges, fish, olive oil only, mostly a mediterranean diet, etc..)for nearly all my life, never touching fried foods or sweets. And I exercised too, intense, 5x weekly at gym. Besides that, bloodwork also showed that I’m prediabetic, with bad (gene) cholesterol floating in my bloodstream, increasing my chances of heart disease, plus i also have hypothyroidsm and the start of osteoporosis. So, with all that, it is very hard for me to find foods that will be good for one condition but will contradict and aggravate the other issues. I feel defeated as I love all the healthy foods you have on your site for a healthy liver but I can’t eat them all because of the prediabetes. Any thoughts or advice would be greatly appreciated.

    • I’m sorry to hear that. Genetics is something out of our control, unfortunately. I am also not ready to offer any advice as I am not familiar with diets suitable for your other problems. But I can say is that even though the food list will be shorter, you will still have enough variety in your diet. Don’t feel defeated, appreciate the fact that if it weren’t for the healthy and active life style you’re living, things would most likely be worse. So keep it up, this is a fight you’ve been winning even before you knew it existed.


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