STEP 1: EAT MORE WHOLE FOODS
The Fatty Liver Diet is all about giving your body the food it needs to feel strong and healthy. The foods we recommend are full of fibre, antioxidants and healthy fats like Omega-3s — all the things that help your liver heal itself and work at its best. Here are some easy guidelines to help you make meals that are tasty, filling, and good for your liver.
EAT EVERY DAY
Fresh fruit and vegetables
More colour = more nutrients. Try to mix it up, eating different colours and kinds gives your body more of the nutrients it needs.
All types are good
Fresh, frozen, or canned (no added salt) are all great choices.
Choose what’s in season
It’s usually cheaper and has extra health benefits.
Have starchy vegetables only once a day
These include potato, sweet potato, taro and polenta.
Skip the juice
Whole fruit is better than juice or smoothies — it has more fibre and is better for your liver.
Milk, yoghurt and cultured foods
Choose plain yoghurt or cultured milk with live cultures.
Choose options without added sugar sweeteners or thickeners.
Add your own fresh fruit for flavour.
Low-fat dairy products are best for everyday use.
Wholegrain breads and cereals
Eat wholegrain carbohydrates every day.
Choose foods where the whole of the grain is the main ingredient of the food, like rice, quinoa, barley, oats and breads with visible grains.
Avoid processed foods – even if they claim they have added wholegrains.
Olive oil
Olive oil is essential in the fatty liver diet as it contains Omega-3 oil.
Use olive oil instead of other oils, butter or margarine.
Choose good quality olive oil — Australian, if possible.
Store in a cool, dark place and use before the best-before date.
Buy in bulk and pour into smaller bottles to save money and reduce waste.
Fresh herbs and spices and garlic
Use as much as you like.
They add flavour and important antioxidants to your meals – This is one of the reasons we think Mediterranean diets have so many health benefits.
Try growing your own in pots or a small garden — it’s cheap and convenient.
Use whatever herbs or spices suit your taste and what’s in season.
Drinks
Water – your best choice for staying hydrated throughout the day.
Black coffee – up to 3 cups per day. Preferably without milk, creamer, or sugar to get the best protection for your liver.
EAT MOST DAYS
Nuts and legumes
A serve can be a small handful of raw or dry roasted nuts, or a spoon of nut spread.
Avoid salted nuts or mixed nuts with added flavouring.
Legumes include chickpeas, lentils, kidney beans and baked beans.
Use legumes to bulk up meals — they’re a great swap for meat in curries, soups or salads.
TWO OR THREE TIMES A WEEK
Fish and seafood
Fish is full of healthy Omega-3 fats that support your liver.
Choose oily fish like salmon, sardines, trout, flathead, gemfish, tuna, mackerel or herring.
Fresh, frozen or canned in olive oil or water are all great options.
If you don’t like fish, try adding some other foods like nori (dried seaweed), chia seeds, flaxseeds or walnuts for similar benefits.
Meat
Have red meat (including pork) no more than twice a week — small amounts are best.
Limit processed meats like ham, bacon, salami and sausages.
Eggs, poultry and rabbit
Enjoy poultry (chicken, turkey, etc) or rabbit 2 to 3 times a week.
Limit eggs to 6 or 7 per week.
Tomato-based sauces
Cook with tomato-based sauces at least twice a week.
Try to use tomato-based sauces where the tomato is cooked with oil and possibly onion and garlic.
These can be pasta sauces or tomato-based curries, tagines, braises or other dishes with garlic, onion or olive oil.
Many cultures include tomato-based meals — explore what you enjoy!