Fatty Liver Foods & Diet

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

When talking about fruits and fatty liver, people usually get mixed responses and that can be confusing if you have just been diagnosed with a fatty liver.

Some say that some fruits are better, some are worse. 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 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.

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.

Best fatty liver fruits

While some 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 sugars per 100 grams. Without a doubt!

BUT this doesn’t mean that you should totally stay away from bananas, for example. I’ve written a full report on them here since they’re usually the first that you’re told to avoid if you have a fatty liver and you will see that they’re not that bad, actually!

Long story short, even though bananas have a relatively 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. 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 one or even two per day won’t be too bad at all as long as you are on a healthy, varied diet and you keep track of what you eat and stay within your daily numbers.

Fatty Liver fruits: bananas

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 – with moderation when it comes to the sweetest ones –  in order to reverse your fatty liver.

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, pears and oranges.

I actually try to eat at least two large fruits per day as part of a varied, healthy diet – and lately I’ve been eating at least 3 per day without problems (or the equivalent: 2 or 3 cups). I consider the vitamins, minerals and fiber they contain extremely helpful overall.

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.

What fruits are better than others when you have a 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)
– Cranberries
– Raspberries
– Strawberries
– Blackberries
– Guava
– Kiwis
– Apricots
– Rhubarb

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 pops, 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.

Conclusion

Fruits for fatty liver pin
Pin it for later!

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 though 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.

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.

6 Comments

  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

    1. 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

    1. 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!

    1. 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!

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.