NAFLD Diet: What to Eat and Avoid for Fatty Liver Health

When you have nonalcoholic fatty liver disease, a condition where excess fat builds up in the liver not caused by alcohol. Also known as NAFLD, it affects over 90 million people in the U.S. alone—and most don’t even know they have it until a blood test or ultrasound catches it. The good news? Your liver can heal. And the most powerful tool you have isn’t a pill—it’s what’s on your plate.

The NAFLD diet, a lifestyle approach focused on reducing liver fat through food choices. Also known as fatty liver diet, it’s not about starving yourself or cutting out carbs entirely. It’s about swapping out the junk that fuels inflammation and fat storage for real, whole foods that help your liver reset. Think less sugar, less refined flour, less fried stuff—and more vegetables, lean proteins, healthy fats, and fiber-rich grains. Studies show that losing just 5-7% of your body weight can cut liver fat by half. And you don’t need to run marathons to get there. What you eat directly affects how your liver processes fat, insulin, and toxins. Skip the sugary drinks, processed snacks, and white bread. They spike blood sugar, which your liver turns into fat. Instead, choose water, plain yogurt, nuts, beans, and leafy greens. These foods don’t just fill you up—they actively help your liver repair itself.

It’s not just about what you avoid—it’s about what you add. liver health, the ability of the liver to detoxify, metabolize nutrients, and produce essential proteins. Also known as hepatic function, it thrives on antioxidants and anti-inflammatory compounds. Foods like olive oil, fatty fish, berries, and green tea have been shown to reduce liver inflammation and oxidative stress. Even coffee—yes, coffee—has been linked to lower liver fat and reduced scarring in people with NAFLD. And don’t forget movement. Walking 30 minutes a day improves insulin sensitivity, which directly helps your liver burn fat instead of storing it.

This collection of articles doesn’t just list foods to eat or avoid. It gives you real, practical strategies backed by science: how to read labels so you don’t get tricked by hidden sugars, which supplements might help (and which ones could hurt), how to stick to this diet when life gets busy, and what to do if you’re also managing diabetes or high cholesterol. You’ll find tips from people who’ve reversed their fatty liver, guides on meal planning that don’t require cooking from scratch every night, and simple swaps that make a difference without making you feel deprived.

There’s no magic pill for NAFLD. But there is a powerful, proven way forward—and it starts with your next meal.