5 Surprising Foods That Help Reverse Fatty Liver Disease
If you’ve been told you have a fatty liver, you’re not alone. Non-alcoholic fatty liver disease (NAFLD) affects up to 1 in 3 adults — often without symptoms. The good news? With the right diet, you can support liver healing and even reverse fatty liver naturally.
At Nourish Nutrition & Wellness, we help clients with fatty liver disease eat in a way that reduces liver fat, improves energy, and supports weight loss — without extreme diets.
Here are 5 foods that can make a real difference in reversing fatty liver, backed by science:
1. Cruciferous Vegetables (Like Broccoli & Brussels Sprouts)
These fiber-rich veggies support natural liver detox pathways and reduce inflammation.
Why they help:
Cruciferous vegetables are high in glucosinolates, which boost liver enzymes and may help reduce liver fat and damage.
How to eat more:
Add roasted broccoli to grain bowls
Shred Brussels sprouts into slaws or salads
Blend cauliflower into soups for creaminess without added fat
2. Green Tea
Green tea contains powerful antioxidants — especially EGCG — which have been shown to reduce liver fat and improve liver enzymes.
Pro tip:
Aim for 2–3 cups per day (unsweetened). You can also try matcha for a concentrated EGCG boost.
3. Berries (Especially Blueberries)
Berries are packed with polyphenols and anthocyanins, which reduce inflammation and oxidative stress in the liver.
Research shows:
Eating blueberries may slow liver fibrosis and support healthy liver enzymes — even without weight loss.
Easy add-ins:
Toss frozen blueberries into oatmeal or yogurt
Add strawberries to a spinach salad with balsamic
Blend a liver-friendly smoothie with berries, flax, and spinach
4. Fatty Fish (Like Salmon, Sardines, and Mackerel)
Fatty fish are rich in omega-3 fatty acids, which help decrease liver fat, triglycerides, and inflammation.
The goal:
Eat 2–3 servings per week of fatty fish. Not into fish? Consider an omega-3 supplement.
Meal ideas:
Salmon with roasted veggies
Tuna salad with avocado
Sardines on whole-grain toast with arugula
5. Nuts & Seeds (Especially Walnuts, Flax, and Chia)
Nuts and seeds are nutrient-dense and high in healthy fats, fiber, and antioxidants, all supportive for liver health.
Studies suggest:
Eating walnuts may improve liver enzymes and reduce liver fat buildup.
Snack smart:
Add ground flax or chia to smoothies and overnight oats
Grab a handful of walnuts or almonds with fruit
Try nut butters on whole grain toast
Bonus Tip: What to Avoid
Reversing fatty liver isn’t just about what you add — it's also about what you cut back on. Limit:
Sugar-sweetened drinks (especially soda and sweet tea)
Refined carbs (white bread, pastries)
Fried foods and processed meats
Final Thoughts from Our Dietitians
Reversing fatty liver starts with simple, daily food choices — no juice cleanses or gimmicks needed. Our team at Nourish Nutrition & Wellness specializes in helping clients reduce liver fat through personalized, sustainable meal plans.
Want a custom fatty liver meal plan? Book a free consultation here.