If you've been advised to eat more simply for your liver, it helps to know the general shape of a liver-friendly diet. This is a broad guide to foods commonly encouraged and limited — a starting point for the conversation with your dietitian, not a personalised plan.
Key takeaways
Q: What foods are good for a fatty liver?
A: Liver-friendly eating generally encourages vegetables, fruit, wholegrains, pulses, lean protein and oily fish — broadly a Mediterranean-style pattern.
Q: What foods are usually limited?
A: Sugary foods and drinks, refined carbs, fried and ultra-processed foods, and alcohol are the usual ones to cut back on.
Foods often encouraged
| Group | Examples |
|---|---|
| Vegetables | Broccoli, peppers, courgette, leafy greens |
| Fruit | Berries, apples, citrus (whole, not juiced) |
| Wholegrains | Oats, brown rice, wholegrain bread |
| Pulses | Chickpeas, lentils, beans |
| Lean protein | Chicken, white fish, eggs, tofu |
| Oily fish | Salmon, mackerel, sardines |
Foods often limited
| Group | Examples |
|---|---|
| Sugary foods & drinks | Sweets, cakes, fizzy drinks, fruit juice |
| Refined carbs | White bread, pastries |
| Fried & processed | Deep-fried food, processed meats |
| Alcohol | Commonly advised to reduce or avoid |
Where the air fryer helps
The air fryer makes the "encouraged" list easy and the "limited" list less tempting — you can enjoy crisp, fried-style food using little or no oil. Lean protein, vegetables and pulses all shine in it. See our fatty liver diet recipes, low-fat recipes and high-fibre recipes to put the list into practice — and remember your own plan should come from your GP or dietitian.
Frequently asked questions
What is the best diet for a fatty liver?
A broadly Mediterranean-style pattern — lots of vegetables, fruit, wholegrains, pulses, lean protein and oily fish, with less sugar, refined carbs and alcohol — is commonly advised. Your dietitian can personalise it.
What foods should you avoid with a fatty liver?
Sugary foods and drinks, refined carbs, fried and ultra-processed foods, and alcohol are the usual ones to limit. Specific advice should come from your healthcare team.
Is this a medical food list?
No — it's general information to discuss with your dietitian, not a personalised plan. Follow guidance from your GP or dietitian, the NHS and the British Liver Trust.