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What Should You Be Eating If You Have a Fatty Liver?

Non-alcoholic fatty liver disease (NAFLD) is now the most common cause of chronic liver disease worldwide and will have a major impact on the health care requirements of many countries in the future.  NAFLD can progress to cirrhosis, liver cancer and liver failure. These are the reasons I have done a lot of research into the diet and nutritional therapies that can reverse the pathology of NAFLD.

The liver possesses remarkable properties of repair and renewal and it is possible to completely reverse NAFLD if it is detected early enough. We are seeing NAFLD in a much younger population and it is not uncommon in overweight children.  This is worrying because the earlier in life you develop a fatty liver, the more likely you are to develop complications.

I have developed a very specific way of eating, which is designed to:

  • Reduce the fat in the liver
  • Minimize liver damage
  • Improve the function of insulin
  • Make weight loss easier

This is not a low-fat low-calorie diet, and unlike those old fashioned diets, will not leave you hungry and tired. It is not a high protein diet either but rather provides you with first class protein regularly throughout the day, along with plenty of vegetables and some good fats.
Enjoy this way of eating, as your liver will definitely thank you for it!

With your meals it is ideal to include:

  1. Raw plant food, especially raw vegetables. A maximum of 2 pieces of fruit daily are allowed while you are trying to lose weight. Most fruits are fairly high in sugar.  Vegetables contain very little sugar, therefore you can eat unlimited quantities.
  2. Cooked vegetables of different varieties including some starchy vegetables (except potatoes); this will compensate for the fact that you will not be eating bread, biscuits and sugary desserts.
  3. First class protein from one or more of the following choices –
    Any seafood, canned or fresh (not smoked or deep-fried)
    Lean fresh red meats
    Eggs – organic or free range
    Legumes (beans, chickpeas or lentils) & raw nuts & seeds
    Protein powder – make sure it does not contain sugar; ideally use Synd-X Slimming Protein powder which is sweetened with the herb stevia. You can use this powder to make delicious smoothies.

Extra Tip:
Satisfy your hunger
You may eat enough to satisfy your natural hunger at every meal and snack. Those who work in occupations requiring high physical exertion or those who do a lot of sport will need to eat larger amounts. Listen to your body and follow your natural instincts when it comes to the amount of food you need to eat to feel satisfied and happy. It is not how much you eat that counts, it is what you are eating that is so important for your liver and insulin levels.

Quick easy healthy snacks

Healthy in between meal snacks may include –

  1. Canned seafood (sardines, salmon, mackerel, crab meat or tuna) – one small can mixed with the juice of ½ a fresh lemon or 1 Tbsp of natural yoghurt and fresh chopped herbs.
  2. A protein smoothie made with coconut milk or almond milk and 3 tablespoons fresh or frozen berries.
  3. Raw nuts and seeds of any variety by themselves, or with 1 piece of fresh fruit. Fresh nuts are best and you can add salt to them if desired. Use one handful of nuts maximum.
  4. Raw vegetables – good examples are carrot, cucumber, zucchini, or celery sticks, or broccoli florets dipped into tahini, hummus or freshly mashed avocado.
  5. Raw fruit – one to two pieces of fruit by itself – or with 10 raw nuts or plain yoghurt.
  6. Avocado Dip or Bean Dip with sticks of raw vegetables or par-steamed vegetables such as broccoli, cauliflower.
  7. A raw vegetable juice – one glass full.

Remember to stay away from or minimize the following danger foods–

  • Sugar and candy; some cheap chocolates contain hydrogenated vegetable oils which are most unhealthy. If you do indulge in a little chocolate the best types are dark chocolate with a minimum of 70 percent cocoa solids.
  • Foods containing flour.
  • “Diet foods” that claim to be slimming – they are usually low in fat and high in sugar or artificial sweeteners, eg. Diet yogurts, diet jams, diet ice-cream, diet sodas, etc; These diet foods are not slimming; they are very fattening.
  • Fried snacks – such as potato chips, tortilla chips, pretzels, crackers, etc.
  • Pizza
  • Fried take away foods.
  • Biscuits – both sweet and savoury varieties, as they contain flour, hydrogenated vegetable oils, and if sweet will be high in sugar.
  • Crumpets, muffins, bagels, white bread and donuts.

My book Fatty Liver: You Can Reverse It contains an easy to follow eating plan with recipes specifically designed to reverse a fatty liver.  If you have been diagnosed with a fatty liver, you should find that you get faster results if you combine the right diet with a good liver tonic.

liver check guideDownload Liver Diet Guide

Liver diet guide contains delicious recipes, shopping tips, the types of food to avoid when you detox, raw juicing recipes, tips on eating out and lots of other really helpful information. Click here to download our PDF version.

Livatone Plus



  1. Hi, thank you so much for this very helpful website. I haven’t diagnosed with a fatty liver yet but this year’s medical check-up got me quite scared. I have an elevated SGOT & SGPT and I will soon get my liver checked by a doctor. But as for now I’m doing a total change on my diet. As I’m Asian, it’s kind of difficult to avoid rice as a main dish. My question is for low carb diet, should we eliminate white rice totally or we can still eat white rice with smaller portion? Thank you very much.

    • Hi Jennie,

      Normally we would recommend to avoid all rice when following a low carb diet, but in this case brown rice would be a much better option.
      You should get an ultrasound scan of your liver to check if you do have fatty liver.
      If you are diagnosed with a fatty liver I recommend you follow the eating principles in Dr Cabot’s book: ‘Fatty Liver: You Can Reverse It’.
      This can be purchased here: https://shop.liverdoctor.com

      Kind Regards,
      Jessah Robinson
      Nutritional Consultant for Liverdoctor.com

  2. I got my gallbladder out last year and after surgery they asked if I was a drinker tea total always have been my my died with pbc is this related to a fatty liver am 5ft and 9 half stone what do I do to get my liver bk to normal ..I have high blood pressure high cholesterol had a full hysterectomy just don’t feel very well can you give me some advise please and ty xx

    • Hi Maria,

      Dr Cabot recommends you have

      Ox Bile 1 to 2 caps three times daily with every meal, this will replace the bile that can no longer be delivered from your gallbladder to help essential fat absorption.

      Livatone Plus 2 caps twice daily to improve liver function.

      NAC 2 capsules twice daily well away from food, if nay upset occurs take at the beginning of your meals. This works well with Livatone Plus to get your liver better faster, and hastens liver healing.

      Magnesium Ultra Potent Powder 1/2 tsp twice daily or Magnesium Complete Tablets 2 to 4 tablets daily may help lower your blood pressure.

      I recommend you follow the diet recommendations in Dr Cabot’s book: ‘Fatty Liver: You Can Reverse It’. Here’s the link to our liver doctor shop: https://shop.liverdoctor.com

      It’s important that you eliminate high fructose corn syrup, sugar and processed foods from your diet.

      Kind Regards,
      Jessah Robinson
      Nutritional Consultant at Liverdoctor.com

  3. I have mild fatty liver and started implementing a low carb diet, I also have cholesterolosis (gallbladder polyps) Do you know how I could ‘shrink’ those polyps, I thought maybe Serrapeptase may work but gave me a tummy ache, I only found one lady who said she shrank those polyps she said she did liver/GB flushes and took parasite herbs, tried those parasite herbs and hurt my tummy again, I thought then about Autophagy being able to ‘munch’ those polyps and fasted 18hrs and ate 6hrs but this was too long a wait for my tummy to eat and started having pain again, I know exercise, lowering protein intake and fasting gets you into this state of autophagy.
    Do you have any ideas or guide me, or refer me to anybody who may help me please, Im willing to do anythng.

    • Hi Gerald,

      Please refer to this article: http://www.liverdoctor.com/gallbladder-polyps/ and the ‘Save your gallbladder’ book. Polyps should be monitored by ultrasound every 3 to six months to ensure they have not increased in size, as they may be pre-cancerous.
      We recommend you avoid gluten and dairy and take vitamin D and selenium supplements.
      Bad gut bugs can cause abdominal discomfort and may contribute to development of gallbladder polyps. Take Intestinal Paracleanse as directed on liverdoctor website for up to 2 months to eliminate the unfriendly organisms. Take glutamine-plus-colostrum-powder to heal the gut.

      Kind Regards,
      Jessah Robinson
      Nutritional Consultant

  4. I have had diarrhea for two years and now diagnosed with fatty liver is this bad I am over weight and do drink twice a month

    • Dear Tammy,

      Fatty liver can be reversed.
      You need to follow the guidelines in the above article and it is very important you eliminate or reduce grains and sugar.
      Do you have Non-Alcoholic Fatty Liver Disease?
      Take Livatone Plus caps 2 twice daily to help promote weight loss, and enhance liver function, and NAC 2 caps twice daily at least 2 hours away from food as it works well with Livatone Plus to optimise liver function.
      For more information see our book: ‘Fatty Liver: You Can Reverse It’.

      Kind Regards,
      Jessah Robinson
      Nutritional Consultant

  5. Hi i did my medical chk up last week and i have fatty liver and i am a pure vegetarian and every day morning i drink water empty stomach and eat bracoli, carrot, beetroot boiled and spourt and afternoon i eat veg meal and night have some snacks.
    i drink and smoke and pl can you tell me how to reduce the fatty liver and which doctor i should consult for this.

  6. Hello I was diagnosed with fatty liver.I was wondering if oatmeal was a bad thing to eat. I’m trying to lose weight and eat more raw veggies and fruits but at night oatmeal seems to b the only thing that satisfies my hunger.
    Hope to get a response.

    • Dear Judith,

      For reversing a fatty liver we recommend eliminating grains, sugar and processed foods and oats are a form of grain.
      You need to focus on eating good quality protein with each meal such as chicken, seafood, eggs and lean red meat.
      You also need to focus on eating good quality fats such as cheese, seafood, raw nuts and seeds.
      You should take Livatone Plus caps 2 twice daily, NAC 2 caps well away from food and Glycemic Balance to stabilise blood sugar levels and curb cravings.
      Libatone Plus is great for liver detoxification and promoting weight loss and NAC works well with Livatone Plus to optimise liver function.
      For more information see Dr Cabot’s book: ‘Fatty Liver: You Can Reverse It’.

      Kind Regards,
      Jessah Robinson
      Sales & Nutrition Consultant

  7. Hi.. My mother is just diagnosed with fatty liver. She is diabetic as well .. I need to know about this disease and what she can eat in this condition. I’m really worried about her. Waiting for response.

    • Dear Dolly,

      Here’s an article you should read about Fatty Liver: https://www.liverdoctor.com/liver/fatty-liver/
      The foods she should eat are listed in the article: ‘What Should You Be Eating If You Have a Fatty Liver’.
      She should take Livatone Plus Caps 2 twice daily and Metabocel one cap before each meal, three times daily.
      Libatone Plus will help detoxify the liver and promote weight loss.
      Metabocel will help balance blood sugar levels and curb cravings to help with weight control.
      For more information you can purchase our books: ‘Fatty Liver: You Can Reverse It’ and ‘Diabetes Type 2: You Can Reverse It Naturally’.

      Kind Regards,
      Jessah Robinson
      Sales & Nutrition Consultant

  8. Hi my name is kuba, I’m 16 and I don’t know if I’ve got fatty liver. I have constipation, feel sick and have some cramping feeling in my liver. I need help to sort this out. I don’t really get this feeling when I’m walking but when sitting or when going to sleep. Its rather ichy and I need support what to do

    • Dear Kuba,

      To diagnose a fatty liver you need to get an ultrasound scan of your liver.
      You should purchase our Livatone Plus caps and take 2 twice daily.
      You should also follow the eating principles in the above article.

      Kind Regards,
      Jessah Robinson
      Sales & Nutrition Consultant

  9. Hi, I have been diagnosed with Alcoholic Fatty Liver. I havent drunk in 10 weeks. And dont plan to drink again. I eat really healthily. But eat a lot of Brown Rice and lentils, with either salad or vege chilli with beans. Dont really eat meat. I Juice beetroot, carrot, ginger, tumeric, apple, lemon every morning. Have two teaspoons of sugar per day in coffee. I am normal weight. I want to know if I have to cut out brown rice and lentils considering I probably got the fatty liver from drinking alcohol. Kind regards Gina

    • Dear Gina,

      That’s great that you’ve stopped drinking.
      Your eating habits do sound good, and juicing is excellent.
      Fatty liver can also be caused by eating too many refined carbohydrates and sugar, so it’s good that you don’t have a lot of sugar and only have brown rice as far as carbohydrates go.
      It would be good to incorporate some animal protein into your diet as well, like seafood, poultry or lean red meat.
      Seafood is also a good source of fats, as well as avocado, raw nuts and seeds.
      Protein and fat should make up the majority of your diet, as well as plenty of fresh fruits and vegetables.
      If you follow these eating principles, your liver enzymes should significantly reduce.
      Make sure to get a liver function test in 6 months time.

      Kind Regards,
      Jessah Robinson
      Sales & Nutrition Consultant

  10. I have been told I have gallstones and a fatty liver, my cholesterol levels and tryglycerides are at normal levels, as are blood sugar and blood pressure. I have have a liver function bloodtest and that was also fine. What do I do.

  11. My husband age is 38 he is suffering from fatty liver problem he is go for stool passed out approx 7 to 8 time in a day 5 times to early morning 3 times to before sleep in night. Please suggest what to do for free from this problem

    • Dear Khushi,

      I recommend your husband take Livatone Plus 2 caps twice daily.
      These can be ordered from http://www.liverdoctor.com.
      He should also follow the eating principles in the above article.

      Kind Regards,
      Jessah Robinson
      Sales & Nutrition Consultant

  12. I am a 48 year old woman who had just been diagnosed with
    A fatty liver. I don’t know where to start to help reverse
    This…can any one help me or give me recommendations
    Please ✝️

    • Dear Glynis,

      You will need to eliminate all sugar, grains and processed foods.
      Focus on eating plenty of fresh fruits and vegetables, good protein and good fats.
      Good protein sources include eggs, lean red meat, poultry, deep sea fish and legumes (vegetarian protein).
      Good fat sources include deep sea fish, avocados and raw nuts and seeds.
      Raw juicing is also excellent.
      I recommend you take Livatone Plus 2 caps twice daily and NAC 2 caps twice daily.
      Take the NAC at least 2 hours away from food.
      For more information see our book: ‘Fatty Liver: You Can Reverse It’.
      Let us know how you get on.

      Kind Regards,
      Jessah Robinson
      Sales & Nutrition Consultant

  13. how to control fatty liver and weight loss I control the food and every day walking 40 mints but no result. please advice me.

    • Dear Naveen,

      Fatty liver occurs when excess fat accumulates inside liver cells. This fatty infiltration slows down the metabolism of body fat stores, which means that the liver burns fat less efficiently, resulting in weight gain and inability to lose weight.
      For weight loss and fatty liver you need to eliminate grains, sugar and processed foods.
      I recommend you take Livatone Plus 2 caps twice daily and NAC 2 caps twice daily.
      Take the NAC 2 hours away from food.
      These supplements are all available at http://www.liverdoctor.com
      You need to focus on eating plenty of fresh fruits and vegetables, good protein sources and good fats.
      For more information check out Dr Cabot’s book: ‘Fatty Liver: You Can Reverse It’.

      Kind Regards,
      Jessah Robinson
      Sales & Nutrition Consultant

    • Thank You so so much for the reply & info means A LOT the me

  14. Dear Jessah,

    In February of this year I finished 18 months of chemo therapy then surgery then radiation and final more chemo for Stage III Invasive Lobular Carcinoma (breast cancer). I am still in remission as far as I know, but for the past two months I have felt awful, no energy, poor sleep, nausea, no appetite or when I do feel hungry, 2 or 3 bites is all I can handle yet I am packing on weight every single week and my abdomen is terribly distended and painful, not horrible pain, just pretty constant. My doctor ordered a CT of my abdomen which showed a partially contracted gallbladder, sent me to a surgeon who ordered an ultrasound of my gallbladder. I just got the report today. The only thing mentioned about my gallbladder is that it is fully distended and there is a comet tail along the gallbladder wall. Will research and find out what in the world that is, but the report said I have fatty liver disease. Now, i am not a drinker. I might have a few glasses of Baileys Irish Creme during the Christmas season but not even that this past Christmas 2015 because chemo made it taste awful. What I definitely am guilty of is eating too much sugar, like daily sodas and pre packaged oatmeal. Plus, my husband stopped drinking six months ago and for the past four months has been keeping ice cream in the house and I have been eating that every day. My cholesterol is very high and am on medication for that. My triglycerides are also very high and no, I don’t think I spelled that word correctly. So, I guess what I’m saying to you is that I did this to myself. I am 63 years old. My liver is now screaming at me that it’s time and past time to stop eating like a five year old kid. My problem is I have no idea what to eat, or how often to eat it. I tried for a few hours before I found you to figure out some kind of eating plan but even though I have not been poisoned with chemo since February, what they did give me has made it feel like somebody took a piece of sandpaper and sanded away the edges of my brain. By that I mean, before chemo I had an enviable intellect, bosses adored me and people said I had a “rapier wit”. Not anymore. That’s why I use the sandpaper analogy. I’m not “sharp” anymore. My oncologist says it’s chemo brain and may or may not go away in time. I think that’s why everything I read earlier about eating to help a fatty liver was so confusing. What I need is a book that isn’t so scientific that I can’t comprehend it. I need some source, and books have always been my go-to source, that will teach me not only what to eat but how much of it to eat and how often to eat it. I wear dentures, so there is a lot of really great raw foods I can’t chew anymore but I do have a food processer. I am afraid to eat or drink anything except water because I don’t know what to put in my body. The book you have mentioned here to several others, would that be the book for me and if so, what is the fastest way to get my hands on it. I have been cautioned that only a liver biopsy will tell us if it’s actually breast cancer that has spread to my liver but I’m not going to have that done. There is no cure for liver cancer and I am not going to let them make me sick as a dog again just to give myself a few more months of life, especially if I’m going to be sick through that extra time. My older sister died just last week from colon cancer that had spread to her liver. Because of her very weak heart and her advanced age, she and her oncologist came to the mutual decision that she would be much better off just to take the six months she had left and spend it feeling as well as possible with pain control. She was amazing through it all. I am not worried about it being cancer. If it is, then it is, and that is something that is so big, I can’t worry about it. I usually only worry about things I believe I can control or change…like this fatty liver. I will be hoping to hear from you very, very soon and thank you in advance for any assistance, wisdom, facts, etc., you may be able to provide me.

    • Dear Gay,

      You have come to the right place.
      The book you need is ‘Fatty Liver You Can Reverse It’.
      You will need to avoid sugar and grains.
      Focus on eating good sources of protein, good fats and plenty of fresh fruits and vegetables.
      Raw juicing is excellent also, for more info see our book ‘Raw Juices Can Save Your Life’.
      I also recommend you take 2 caps of Livatone Plus a day and NAC 2 caps twice a day.
      These supplements and the two books I mentioned are all available from http://www.liverdoctor.com.
      Let us know how you get on.

      Kind Regards,

  15. I have been staying on this all veggie diet trying to reverse my fatty liver but my brain don’t feel right and my levels keep going up instead of down I have not had any carbs or fat in two weeks I’m exhausted mentally and physically please help.

    • Dear Laura,

      It is no surprise you are so exhausted from eating only raw veggies.
      You need to have protein, good fats and good carbohydrates for energy and to function properly.
      You need to change your diet.

      Kind Regards,


  16. Joan Roling, RN, BSN

    Does Dr. Cabot’s book contain meal plans, me use and recipes?

    What is the best “all in one” publication to use as a resource?

    • Dear Joan,

      Yes, there are plenty of recipes in ‘The Liver Cleansing Diet’ and ‘Healthy Bowel, Healthy Body’.

      Kind Regards,


  17. I need to know how to reverse fatty liver

    • Hi Lolita,

      I would recommend purchasing Dr Cabot’s book: ‘Fatty Liver: You can reverse it’.

      This can be purchased at liverdoctor.com.

      Kind Regards,


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