Fatty Liver
Fatty liver disease — risk factors, red flags, reversal and a liver-friendly diet plan.
Fatty Liver Food Guide — search rice, roti, dal and 200 more foods, rated Green / Amber / Red for sugar and saturated fat.
Open the Food GuideFatty Liver Food Guide
Eat well with fatty liver
Fatty liver can reverse with weight loss and a Mediterranean-style diet. Each food is rated for sugar and saturated fat.
203 foods rated · 80 Green · 60 Amber · 63 Red
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Find a food
203 foods in this guide
Air-popped popcorn
popcorn
Supports the Mediterranean-style pattern that helps reduce liver fat.
Portion: 3 cups (about 24 g)
Almonds
badam, lawz
Supports the Mediterranean-style pattern that helps reduce liver fat.
Portion: 10–12 almonds (about 15 g)
Apple
mansanas, seb, tuffah
Supports the Mediterranean-style pattern that helps reduce liver fat.
Portion: 1 small (about 150 g)
Arabic coffee (gahwa)
qahwa
Unsweetened coffee and tea are linked with a healthier liver.
Portion: 2–3 small cups (about 30 g)
Avocado
abukado, butter fruit
Supports the Mediterranean-style pattern that helps reduce liver fat.
Portion: ¼ fruit (about 50 g)
Baingan bharta
bhurtha, eggplant mash
Supports the Mediterranean-style pattern that helps reduce liver fat.
Portion: 1 cup (about 150 g)
Showing 6 Green choices — use search, filters or the categories below to see more.
How to read the colours
Green — Choose more often
Generally a good everyday choice in sensible portions.
Amber — Watch your portion
Fine to eat — keep the portion small and pair with protein or vegetables.
Red — Limit / avoid routinely
Best kept for occasional small amounts, not every day.
These colours are educational guidance, not strict rules. Your own plan depends on your medicines, weight, kidney health and goals — discuss it with your doctor.
Food categories
Cultural food collections
Practical guides
The Liver-Friendly Plate
A Mediterranean pattern reduces liver fat even before weight loss.
Cutting Sugar & Fructose
Sugar, especially in drinks, turns into liver fat.
Weight Loss Targets
7–10% weight loss can reverse liver inflammation.
Compare foods
See two or three foods side by side, with their fatty liver rating.
Medical disclaimer: All content on this website is for general educational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment, and reading it does not establish a doctor–patient relationship. Always consult a qualified clinician about your own health. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .