Welcome, we’re so glad you’re here.
Taking this step shows you’re ready to give your liver the care and support it needs — and that’s something to feel proud of. While fatty liver disease can be a serious condition, the good news is that with some simple lifestyle changes, it’s possible to slow it down or even reverse it.
The Fatty Liver Diet is designed to gently support your liver while also helping you feel your best. With time and consistency, you may also notice other wonderful benefits, such as:
A healthier heart and lower risk of stroke, diabetes and some cancers
Better digestion and less belly discomfort
More restful sleep and steady energy
Improved fitness and physical function
Sharper memory and a boost in mood
Less inflammation in your body
This site is packed with tasty recipes and useful tools to help you.
But first, let’s understand some of the basic steps to heal your liver.
5 SIMPLE STEPS TO HEAL YOUR LIVER
These small, simple steps can make a big difference — not just for your liver, but for your overall health and wellbeing. Go at your own pace and remember: every positive choice adds up.
1
EAT MORE WHOLE FOODS
2
WATCH YOUR PORTIONS
3
CUT DOWN ON MEAT AND CHOOSE LIVER FRIENDLY FATS
4
AVOID FOODS AND DRINKS THAT STRAIN YOUR LIVER
5
MOVE YOUR BODY
Step 1
Eat More Whole Foods
Fresh fruit, vegetables, legumes, wholegrains, nuts, herbs, garlic and olive oil are packed with nutrients that support your liver’s natural healing process.
Focusing on adding more of the good stuff naturally leaves less room for the things that are less helpful — without feeling like you’re missing out.
Step 2
Watch Your Portions
Balanced portions help your liver work more efficiently and support your energy, digestion and overall health.
An easy way to build a balanced plate is to fill about half your plate with non-starchy vegetables, one quarter with wholegrains or other carbohydrates, and one quarter with protein like fish, tofu, legumes or lean meat.
Step 3
Cut Down On Meat And Choose Liver-Friendly Fats
Enjoy smaller portions of meat and choose liver-friendly fats.
Try having fish or plant-based meals more regularly, and keep processed meats like ham, bacon and sausages as occasional choices.
It’s also a good idea to swap heavy fats (like butter, cream and coconut cream) for fats like extra virgin olive oil, nuts, seeds, and avocados that help your liver function.
These small shifts are easier than you think and can be delicious too.
Step 4
Avoid Foods And Drinks That Strain Your Liver
Things like fried takeaway meals, sugary snacks and drinks, and alcohol can be tough on your liver over time.
It’s best to avoid these options and focus on filling most of your meals with fresh, whole foods that help your liver feel its best.
Step 5
Move Your Body
Moving your body is like medicine for your liver. Movement helps reduce fat in the liver, boosts your energy, and supports your mood and overall wellbeing.
Start small and choose something you enjoy — whether it’s a walk around the block, a swim, or dancing in your kitchen, it all counts.
YOU’RE READY TO GO!
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ABOUT THE FATTY LIVER DIET
There’s strong evidence that following this way of eating can help reduce fat in your liver, lower your risk of heart disease, and even provide benefits for some cancers. It’s not about eating Mediterranean food — it’s about choosing certain kinds of foods in the right amounts:
- Lots of vegetables, legumes, fruit, wholegrains, fish, nuts and olive oil
- Less red meat, sugar, and processed food
These recipes and tips have been adapted for people living in Australia — with local ingredients and everyday meals in mind.
To get the full benefits, you’ll need to follow most of the guidelines — not just bits and pieces. But don’t worry: we’ve included simple checklists and tools to help you stay on track. Before you get started:
- Talk to your medical team if you haven’t already
- Chat with whoever does the cooking and shopping in your household
- And remember — if this style of eating doesn’t work for you, there are other options that might be a better fit
IMPORTANT NOTE
The Fatty Liver Diet is designed for people with Metabolic Associated Fatty Liver Disease (MAFLD) — also known as steatotic liver disease.
While this way of eating can support liver health for most people, some liver conditions — especially advanced liver disease or cirrhosis — may require a different or more specific diet. It’s always best to check with your doctor or dietitian to make sure this approach is right for your condition.
It was developed with an unrestricted grant from Novo Nordisk.
The Fatty Liver Diet was developed by Dr Catherine Properzi, an Accredited Dietitian and lecturer in nutrition and dietetics at Edith Cowan University, WA.
Additional recipes adapting the Mediterranean nutritional profile to different cultural palates were developed by Dr Elena George, an Advanced Accredited Practicing Dietitian and Course Director for the Masters of Dietetics at Deakin University.
All recipe images are AI-generated and are for illustrative purposes only.
References
Zeng XF, Varady KA, Wang XD et al. The role of dietary modification in the prevention and management of metabolic dysfunction-associated fatty liver disease: An international multidisciplinary expert consensus. Metabolism. 2024 Dec;161:156028. doi: 10.1016/j.metabol.2024.156028
Properzi C, O’Sullivan TA, Sherriff JL, Ching HL, Jeffrey GP, Buckley RF, et al. Ad libitum Mediterranean and low-fat diets both significantly reduce hepatic steatosis: a randomized controlled trial. Hepatology. 2018;68(5):1741–1754
George ES, Forsyth A, Itsiopoulos C, et al. Practical Dietary Recommendations for the Prevention and Management of Nonalcoholic Fatty Liver Disease in Adults. Adv Nutr. 2018 Jan 1;9(1):30-40. doi: 10.1093/advances/nmx007.
George ES, Reddy A, Nicoll AJ, et al. Impact of a Mediterranean diet on hepatic and metabolic outcomes in non-alcoholic fatty liver disease: The MEDINA randomised controlled trial. Liver Int. 2022 Jun;42(6):1308-1322. doi: 10.1111/liv.15264.
Keating SE, Chawla Y, De A, George ES. Lifestyle intervention for metabolic dysfunction-associated fatty liver disease: a 24-h integrated behavior perspective. Hepatol Int. 2024 Oct;18(Suppl 2):959-976. doi: 10.1007/s12072-024-10663-9. Epub 2024 May 8.
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Perdomo CM, Frühbeck G, Escalada J. Impact of Nutritional Changes on Nonalcoholic Fatty Liver Disease. Nutrients. 2019 Mar 21;11(3):677. doi: 10.3390/nu11030677. PMID: 30901929; PMCID: PMC6470750.
George ES, Forsyth AK, Reddy A, et al. A Mediterranean and low-fat dietary intervention in non-alcoholic fatty liver disease patients: Exploring participant experience and perceptions about dietary change. J Hum Nutr Diet. 2023 Jun;36(3):592-602. doi: 10.1111/jhn.13069.
Zelber-Sagi S, Salomone F, Mlynarsky L. The Mediterranean dietary pattern as the diet of choice for non-alcoholic fatty liver disease: Evidence and plausible mechanisms. Liver Int. 2017 Jul;37(7):936-949. doi: 10.1111/liv.13435. Epub 2017 Jun 1.
Vilar-Gomez E, Martinez-Perez Y, Calzadilla-Bertot L, et al. Weight Loss Through Lifestyle Modification Significantly Reduces Features of Nonalcoholic Steatohepatitis. Gastroenterology. 2015 Aug;149(2):367-78.e5; quiz e14-5. doi: 10.1053/j.gastro.2015.04.005
Koutoukidis DA, Koshiaris C, Henry JA, Noreik M, et al. The effect of the magnitude of weight loss on non-alcoholic fatty liver disease: A systematic review and meta-analysis. Metabolism. 2021 Feb;115:154455. doi: 10.1016/j.metabol.2020.154455. Epub 2020 Nov 29.