Diet for Fatty Liver: The Liver Needs Breaks

There are no medications for fatty liver. In order to make a fatty liver healthy again, the best way is through the right diet.

The fatty liver is a disease of civilization, its causes are largely in the modern way of life: wrong diet – especially too many carbohydrates – and lack of exercise. Obesity, but also alcohol abuse, and certain medications promote the disease.

The most important diet tips for fatty liver

  • Daily nutrition should be based on vegetables, filling protein (e.g. from nuts and legumes, eggs, dairy products, fish, poultry), and high-quality vegetable oils (e.g. linseed and wheat germ oil) as well as low-sugar types of fruit.
  • The liver is relieved by the “Logi method”: Logi stands for “Low Glycemic and Insulinemic Diet”, i.e. a diet that keeps blood sugar and insulin levels low. Low carbohydrates are therefore crucial (pastries, bread, pasta of all kinds, rice).
  • If carbohydrates at all, then as complex as possible, i.e. high in fiber: wholemeal bread, wholemeal pasta, wholegrain rice instead of the light version.

In the case of fatty liver, observe meal breaks and rest days

The liver needs breaks between meals. The old rule of eating lots of small meals can overwhelm the liver cells. This is how the liver comes to rest:

  • Eat only 3 meals a day. No in-between meals/snacks.
  • To relieve the liver, try intermittent fasting: only 2 meals a day (e.g. at 10 a.m. and 6 p.m.), then a 16-hour break. Or: Calorie fasting with only 800 calories a day on 2 relief days a week.
  • 1 oat day per week also helps to heal the fatty liver. Only oat flakes with minimal added flavor may be eaten in the morning, at noon, and in the evening (instructions for oat days).

Strengthen intestinal flora and liver function

1 heaped teaspoon of inulin once a day has a positive effect on the intestinal flora, has a positive effect on bad blood lipids, and strengthens liver function. The prebiotic nutrient is also found naturally in abundance – especially in salsify, Jerusalem artichoke, artichokes, chicory, or parsnips. It is also important to drink enough – calorie-free drinks such as water and teas (preferably dandelion and yarrow).

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