Dealing with health issues is never fun (I would know), and the resolutions may take weeks or months to take effect.
A diagnosis of fatty liver disease, or any liver damage, calls for changing up your diet and lifestyle to slow the disease progression.
Incorporating more whole, natural foods into your diet is one excellent way to help your liver stay healthy.
People with fatty liver disease can look to this 7-day fatty liver diet menu for a week’s worth of nutritionist-approved recipes to help curb symptoms and get your liver back to a healthy state.
What is Fatty Liver Disease?
Fatty liver disease, also known as hepatic steatosis, is the presence of extra fat in the liver.
Symptoms of fatty liver disease range from person to person including:
- Bloated or swollen belly
- Red palms
- Jaundice
- Enlarged blood vessels under the skin
- Breast development in men
- Abdominal pain
- Nausea
- Appetite loss
- Weight loss
- Edema
- Mental confusion
- Weakness
There are two types of fatty liver disease; one caused by drinking too much alcohol, and one with different underlying issues.
Alcoholic Fatty Liver Disease
Alcoholic fatty liver disease is caused by drinking too much alcohol, leading to a buildup of liver fat cells.
This can happen over time with light to heavy alcohol consumption.
Nonalcoholic Fatty Liver Disease (NAFLD)
Nonalcoholic fatty liver disease is the presence of fat cells in the liver without the root cause being related to alcohol comsumption.
People with NAFLD report drinking little to no alcohol.
There are two types of NAFLD:
Simple fatty liver – The most common type, which does not display inflammation in the liver.
Nonalcoholic steatohepatitis or NASH – This type is fatty liver disease combined with inflammation in the liver, which can lead to fibrosis or cirrhosis of the liver.
Summary: Fatty liver disease and NAFLD are two diseases of the liver caused by either drinking too much or other underlying issues.
How to Detox Your Liver
The first step in detoxing your liver is to drink plenty of water.
You will commonly see all kinds of detox teas or drinks being advertised, many of which contain diuretics.
Diuretics do not detox the liver, they simply make your bathroom frequency rise.
Sticking with plain, old water is healthier than detox teas advertised on social media.
Instead, changing up your diet to liver-friendly foods and drinking lots of water will assist in detoxing the liver.
Protecting Yourself from Liver Disease
In addition to detoxing, there are ways to protect yourself from future liver damage, according to Hopkins Medicine.
Here are some of those preventative steps:
- Avoid drinking excess alcohol – Men should be limited to 3 drinks per day and women to 2 drinks per day, according to experts.
- Know your family medical history – Take some extra precautions if any liver diseases run in the family.
- Avoid high-risk activities – Illicit drug use and unprotected sex can lead to viral hepatitis.
- Avoid heavy weight gain – Putting on extra weight significantly increases the chances of fatty liver disease.
Can Liver Detoxification Treat Existing Liver Damage?
According to Hopkins Medicine, you cannot treat existing liver damage by only detoxing.
Oral medications prescribed by your trusted physician can help treat your existing liver disease.
Any other healthy liver recommendations by your doctor should be followed very closely.
For diseases like fatty liver, losing weight and maintaining a healthy BMI is one way to decease the number of fat cells in the liver.
Liver detox diets are not proven to treat or cure any liver disease, they are meant to assist in getting your liver back to good health and managing a healthier weight.
Summary: You can detox your liver by drinking lots of water, avoiding excess alcohol, and eating a balanced diet.
What Can You Eat When Detoxing Your Liver?
There are so many delicious and healthy foods that you can eat on a liver detox.
Avoiding any and all processed foods during this time is essential.
All-natural produce that has grown in the ground is the healthiest type of diet to have, especially those with poor liver health.
Foods containing omega-3 fatty acids will go a long way in reducing a buildup of fat.
Here are some of the best foods for people with fatty liver disease.
Avocado
Avocado has 20 different vitamins and minerals in its oval fruit. It has become a popular addition to breakfasts because of its high content of healthy fats, fiber, and potassium.
Beets
Beets are intensely red or orange root vegetables that are earthy and delicious. They have almost every essential nutrient that we need. Beets have even been found to lower blood pressure.
Broccoli
Broccoli is the food with the most naturally occurring amount of sulforaphane, the most potent detox enzyme found in the liver. It is only released upon chewing and is retained in its highest numbers when eaten raw. Integrating lots of raw broccoli into your diet helps boost your liver’s detox properties.
Grapefruit
This delicious citrus fruit has a massive amount of health benefits, including lowering your cholesterol, influencing appetite control, improving insulin resistance, lowering blood pressure, and boosting your immune system.
Leafy Greens
Kale, turnip greens, collard greens, cabbage, arugula, spinach, and swiss chard are all a part of the leafy green family. They are rich in many vitamins including vitamin C, A, K, and some B varieties. Greens can help cognitive function, cell turnover, and promote good digestion.
Turmeric
In the far past, turmeric was used as a healing agent, and now science has evidence to back up those claims. It contains curcumin, which is the active ingredient that displays major anti-inflammatory effects.
Green Tea
Green tea is one of the healthiest drinks we can add to our diets, aiding in weight loss, and boosting metabolism. The drink contains antioxidants and can help to prevent future types of cancer in humans from environmental-related issues. Green tea can also help to extract heavy metals in the body’s detox process.
Wild Salmon
Wild-caught salmon is the healthiest fish at the fish market. It is nutrient-dense in essential omega-3 fatty acids, which are not naturally produced in our bodies. Omega-3s help to decrease inflammation, eliminate toxins, and improve heart health.
Sweet Potatoes
Sweet potatoes, which have orange or purple varieties, are high in antioxidants that protect your body from free radicals. Free radicals are unstable molecules that contribute to cancer, aging, and heart issues.
Summary: Eat colorful, all-natural foods from mother earth that grow in the ground.
Why Is This Diet Good for You?
There are many reasons this diet is good for you.
A fatty liver diet plan consists of foods rich in lean protein.
Protein plays an important role in maintaining healthy muscles and body tissue, as they prevent damage to the liver cells and prevent fatty liver.
In addition to protein, it is also important to increase your intake of carbohydrates and foods rich in fiber.
This is because complex carbohydrates have a lower glycemic index, becoming very important for a stable blood glucose level, reducing the risk of insulin resistance and fatty liver disease, both of which are common and linked among those with liver issues.
Furthermore, insulin resistance is linked to chronic low-grade inflammation, which can contribute to liver damage.
Summary: Aside from helping your liver, this diet can reduce the risk of insulin resistance among other ailments.
What Foods Should I Avoid During My Fatty Liver Diet?
It is important to avoid dairy, wheat, alcohol, fatty foods, and refined sugar during your 7-day fatty liver diet.
Limiting your salt intake, saturated fats, trans fats, and highly processed foods will benefit your liver on this diet plan.
Full-fat dairy can cause weight gain when eaten in access, so for this reason, we avoid it during our liver detox.
It is also high in saturated fats and cholesterol.
Since alcohol is often the cause of some forms of liver damage, it is best to avoid it completely while detoxing.
Our meal plan is also gluten-free, which has been found to potentially help reverse hepatic failure in people with liver disease.
Consuming sugar can cause a spike in blood sugar, and high blood sugar can lead to an increase in liver fat cells, so we are avoiding it here.
Overindulging in fried foods can lead to more buildup of fat in the liver, so avoid the drive-thru and fast food during this cleanse.
As I stated before, all foods that are unprocessed and whole will aid in your quest for a healthier liver.
Summary: There are a few foods to avoid during your healthy liver diet; avoiding unhealthy food choices, alcohol, wheat, and dairy will help you succeed in your liver health journey.
7-Day Meal Plan for a Healthy Liver
We ensured that our fatty liver diet plan has a combination of different flavors & textures with a variety of protein sources.
The diet plan is gluten-free and high in nutrients such as omega-3 fatty acids.
Keep reading for the full recipes!
Monday
- Breakfast: Peanut Butter Granola Bars
- Lunch: Italian Chicken Salad
- Dinner: Slow Cooked Lamb Stew in Pappardelle Pasta
Tuesday
- Breakfast: Detox Green Machine Soup
- Lunch: Leftover Italian Chicken Salad
- Dinner: Lemon Parsley Grilled Zucchini and Spice Rub Grilled Tofu
Wednesday
- Breakfast: Peanut Butter Granola Bars
- Lunch: Detox Roasted Pumpkin Soup
- Dinner: Detox Cleanse Salad and leftover Spice Rub Grilled Tofu
Thursday
- Breakfast: Apple Pie Oatmeal Cookie
- Lunch: Detox Roasted Pumpkin Soup and Leftover Lemon Parsley Grilled Zucchini
- Dinner: Italian Chicken Salad
Friday
- Breakfast: Detox Green Machine Soup
- Lunch: Leftover Italian Chicken Salad
- Dinner: Spice Rub Grilled Tofu and Apple Pie Oatmeal Cookie
Saturday
- Breakfast: Peanut Butter Granola Bars
- Lunch: Detox Roasted Pumpkin Soup and Pesto Meatballs
- Dinner: Italian Chicken Salad and Peanut Butter Granola Bars
Sunday
- Breakfast: Leftover Detox Roasted Pumpkin Soup
- Lunch: Leftover Pesto Meatballs and Detox Cleanse Salad
- Dinner: Slow Cooked Lamb Stew in Pappardelle Pasta
Detox Food Recipes
And here we have it; the healthy liver recipes!
Each recipe has been evaluated by our registered dietician to ensure each ingredient is considered healthy for the liver.
The recipes have also been tested by us, and we can assure you that they are all delicious.
Beginning with a classic granola bar, this recipe is a homemade version of the classic breakfast with the addition of peanut butter. Yum!
Peanut Butter Granola Bars
Granola bars can be gluten-free and great for liver function without any added sugars and with the flavor of peanut butter!
For lunch, a salad with chicken and Italian flavors really hits the spot, and all the protein keeps you full until dinner.
Italian Chicken Salad
Salads are super simple to assemble quickly, yet are super healthy and filling. The veggies can be assembled while the chicken is cooking!
Gluten-free pasta is a satisfying way to stay on track, and this lamb stew is the perfect, rich meal that proves dieting can be delicious.
Slow Cooked Lamb Stew in Pappardelle Pasta
Tender lamb stew is a great red meat dish that is decadent but can still help you lose weight due to all the healthy ingredients inside.
Soup is a delicious dish to cram in as many healthy ingredients as possible. After your ingredients are tender, simply blend the soup up and enjoy!
Detox Green Machine Soup
This soup contains mostly vegetables and herbs so it is low fat and packed with nutrients, helping you maintain a healthy body weight and keeping you full.
This meaty, yet vegetarian vegetable dish is perfect for a quick meal, flavored with tangy lemon juice and fresh herbs.
Lemon Parsley Grilled Zucchini
Zucchini is one of the best foods to eat when on a healthy diet because it is meaty and satisfying. Lemon and parsley add a delicious, nuanced flavor.
Have you ever had tofu that tasted like chicken wings? Our spice rub mimics one that you might find on some fried wings, but with a healthy update.
Spice Rub Grilled Tofu
Forget wings; tofu is the answer! This tofu dish mimics wings with a chili flavor, but I think it is even better than traditional boneless wings.
Another soup recipe that is creamy, smooth, and comforting, this pumpkin soup is perfect all year long.
Detox Roasted Pumpkin Soup
Roasting gives the pumpkin a delicious caramelized flavor. The pumpkin is then blended into the dreamiest, creamiest soup ever.
Our detox salad looks like slaw, but eats like a full salad! With avocado, apple, and sunflower seeds, this salad has some serious texture and crunch.
Detox Cleanse Salad
If you love texture and crunch, look no further. This salad is as satisfying to eat as it is tasty.
Who knew you could make such an indulgent treat without refined sugar and with healthy ingredients like apples? We did!
Apple Pie Oatmeal Cookie
When you have a major sweet tooth, reach for these cookies that taste exactly like a warm apple pie, but are made with all healthy ingredients.
And finally, one of my favorite dishes ever. We like to have baked meatballs at least once per week, and pesto sends the flavor over the top.
Baked Turkey Pesto Meatballs
Change up the meatball game with fresh pesto and ground turkey for a dish that is much better for your liver.
Other Helpful Information
If the weather where you live does not allow for outdoor cooking, try making your Lemon Parsley Zucchini on the Hamilton Beach Electric Indoor Grill.
This grill gives off an amazing grill flavor, even though it is electric and inside.
We also love the fancy grill marks.
To make your Peanut Butter Granola Bars, this fancy bar mold can withstand high baking temperatures and will produce uniform bars.
If you or a member of your household has been diagnosed with fatty liver, this liver cleanse may be able to help.
It cuts out processed foods in place of whole, natural foods to nourish and protect your liver from further damage.
Liver on a Prayer
For those of you with liver diseases, namely fatty liver disease, we know how hard it can be to get your health on track.
Good liver health is imperative for a healthy body, and unfortunately, junk food cannot sustain a healthy body.
To begin detoxing your liver, start by simply drinking enough water.
Adding a healthy diet can also help reduce fat cells from the liver; one free of foods like dairy, wheat, refined sugars, junk food, and alcohol.
Heavy alcohol use can have some serious effects on the liver, so try to limit your consumption to 3 drinks per day for men, and two drinks per day for women.
Aside from a great diet, keeping up with your physician’s recommendations, staying hydrated, and avoiding alcohol and other risky activities, your liver should be on the right path in no time.
Disclosure
This post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. If you have any concerns about this content, please contact your medical practitioner.
