Why the fatty liver diet is so good for general health

Fatty liver disease is common and can lead to serious health complications. But experts say diet tweaks can help – here’s how.

Fatty liver disease affects more than one in three Australians. 

The condition occurs when fat deposits build up in the liver, and is more common in people with Type 2 diabetes or those who are overweight.

It can lead to “liver scarring” or cirrhosis, which is the greatest risk factor for primary liver cancer.

While there are no medicines available to treat fatty liver disease, making lifestyle changes such as exercising regularly, losing weight and, most commonly, adopting the fatty liver diet can improve the condition. 

Benefits of the fatty liver diet

Dietitian Michelle Saunders says diet plays a pivotal role in managing fatty liver disease. 

“Dietary intervention can reduce both the amount of fat deposits in the liver and inflammation,” Michelle, of the Healthy Eating Clinic, says.

“It also plays an important role in managing associated health conditions such as obesity, diabetes and high triglycerides – a type of fat found in the blood.” 

Following the fatty liver diet may bring another major health benefit.

A recent US study found an association between a higher intake of wholegrains and dietary fibre and a lower risk of liver cancer.

“High-fibre, wholefood diets also support a healthy gut microbiome, which can benefit immune function and mental health,” Michelle says.

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So what exactly is the fatty liver diet?

Dietitians Australia spokesperson and dietitian Milly Smith says the fatty liver diet includes eating at least five serves of veggies and two serves of fruit every day.

It also means eating fish at least twice a week, and reducing red meat consumption to once per week or less.

“And limiting added sugars and saturated fats in pastries and deep fried foods,” Milly adds.

Managing fatty liver disease may also require cutting out alcohol and replacing it with non-alcoholic beverages like water.

“(The fatty liver diet is worth considering) even if you’re not someone who suffers from a fatty liver but maybe has slightly elevated cholesterol or just wants to put in place patterns of eating that are going to benefit your long term health,” Milly says.

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What should be on your plate every day?

Michelle suggests including plant-based wholefoods such as wholegrains, fruits and vegetables every day. 

“These are rich sources of vitamins, minerals and phytochemicals, which are key antioxidants that help reduce inflammation in the liver,” Michelle says.

“They’re also good sources of dietary fibre; and soluble fibre in particular plays a role in reducing triglyceride levels.” 

And because wholefoods tend to be lower in calories, adding them to your plate will help to reduce your energy intake, she adds.

Following the fatty liver diet also means embracing unsaturated fats – aim to include foods such as oily fish, nuts and seeds, olive oil and avocados in your daily diet.

Michelle shares what a typical menu on the fatty liver diet looks like: 

Breakfast 

• Muesli with Greek yoghurt and berries 

Lunch 

• Wholegrain sandwich with tuna, avocado, lettuce and carrot  

Dinner 

• Asian-style chicken and greens with brown rice  

Optional snacks

• Vegetable sticks and hummus 
• Piece of fruit 
• Handful of raw, mixed nuts 

Written by Tania Gomez.