10 foods to avoid if you have fatty liver disease

Mar 9, 2025

TOI Lifestyle Desk

Foods to avoid for a healthier liver

Avoiding specific foods is necessary in fatty liver disease treatment. Processed foods, high-fat foods, and sweets are unhealthy for the liver, but a healthy diet detoxifies, reduces fat storage, and overall health.

Fried foods

Fried foods like fries and chips contain unhealthy trans fats that lead to liver inflammation and fat storage and worsen fatty liver disease. Grilled or baked types should be used instead.

Sugary drinks

Sodas, energy drinks, and sweetened juices contain high levels of fructose, overloading the liver and causing fat accumulation and insulin resistance. Replace with water, herbal teas, or detox infused beverages.

Refined carbohydrates

White bread, pasta, and baked goods cause blood sugar levels to surge, triggering fat storage in the liver. Opt for whole grains such as brown rice, quinoa, and whole-wheat products.

Processed meats

Bacon, sausages, and cold cuts are rich in saturated fats and preservatives, which promote liver inflammation and oxidative stress. Use lean proteins such as fish, tofu, or legumes instead.

Alcohol

Moderate alcohol consumption is enough to exacerbate fatty liver disease by destroying liver cells and hampering detoxification. Limit yourself to herbal teas, coconut water, or fresh lemon-infused water for hydration.

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Full-Fat dairy

Cheese, whole milk, and butter are rich in saturated fats that lead to liver fat deposition. Use low-fat or plant-based options such as oat or almond milk.

Fast food

Pizzas, fried foods, and burgers contain unhealthy fats, refined carbs, and high salt levels that overload the liver. Cook healthy foods at home with lean protein and fresh vegetables.

Artificial sweeteners

Sugar-free candies and diet sodas contain aspartame and sucralose, both of which cause stress to the liver and metabolic health disturbance. Honey or stevia is healthier.

Red meat

Beef and lamb are rich in saturated fats, promoting inflammation of the liver and excess fat buildup. Lean poultry, fish, or vegetable proteins work best for smooth liver function.

Packaged foods

Chips, biscuits, and instant noodles contain trans fats, preservatives, and added flavors, all of which are a strain on the liver. Switch them with nuts, seeds, and fresh fruits for a better diet.

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