Diets That Assist With Non-Alcoholic Fatty Liver Disease
Atkins Diet
The Atkins Diet is highly effective for reversing non-alcoholic fatty liver disease (NAFLD) by eliminating the primary dietary drivers of hepatic fat accumulation: excess carbohydrates and fructose. Studies show significant reductions in liver fat content, improvements in liver enzymes, and reversal of inflammation within weeks to months. The diet addresses the root cause of NAFLD, which is insulin resistance and excess de novo lipogenesis in the liver.
Key foods: Wild-caught salmon and sardines, grass-fed beef, pasture-raised eggs, olive oil, avocados, leafy greens like arugula and spinach, cruciferous vegetables, walnuts
How does Atkins Diet assist with Non-Alcoholic Fatty Liver Disease: Carbohydrate restriction dramatically reduces hepatic de novo lipogenesis (the liver's conversion of excess carbohydrates into fat), which is the primary mechanism of fat accumulation in NAFLD. Additionally, lower insulin levels promote fat mobilization from hepatocytes, while the absence of fructose (which is uniquely lipogenic in the liver) prevents further fat deposition, allowing the liver to heal and restore normal function.
Intermittent Fasting
Intermittent fasting effectively reduces hepatic fat accumulation by promoting fat oxidation and reducing de novo lipogenesis in the liver. The extended fasting periods deplete liver glycogen stores and trigger the breakdown of stored liver fat for energy. Studies demonstrate significant reductions in liver enzymes, liver fat content, and improvements in liver function markers with IF protocols.
Key foods: Lean proteins like chicken and turkey, fatty fish like salmon and mackerel, leafy greens like spinach and kale, cruciferous vegetables like broccoli and Brussels sprouts, nuts like almonds and walnuts, legumes like lentils and chickpeas, olive oil, berries like blueberries
How does Intermittent Fasting assist with Non-Alcoholic Fatty Liver Disease: Fasting periods reduce insulin levels and activate hormone-sensitive lipase, which breaks down triglycerides stored in liver cells. The metabolic shift during fasting enhances hepatic fat oxidation through increased mitochondrial activity and beta-oxidation pathways. Additionally, IF reduces the influx of free fatty acids from adipose tissue to the liver and decreases hepatic de novo lipogenesis by downregulating lipogenic enzymes like fatty acid synthase.
Low-Carb Diet
Low-carb diets effectively reduce hepatic fat accumulation by limiting carbohydrates, particularly fructose and simple sugars that drive de novo lipogenesis in the liver. Studies show significant reductions in liver fat content within weeks of adopting a low-carb approach. The diet also improves insulin sensitivity and reduces systemic inflammation, both key factors in NAFLD progression.
Key foods: Wild-caught salmon, sardines, eggs, leafy greens like kale and collards, broccoli, olive oil, avocados, walnuts
How does Low-Carb Diet assist with Non-Alcoholic Fatty Liver Disease: Carbohydrate restriction, especially elimination of sugars, dramatically reduces hepatic de novo lipogenesis, the process by which the liver converts excess carbohydrates into fat. Lower insulin levels promote hepatic fat oxidation rather than storage. The anti-inflammatory omega-3 fatty acids from fish and the antioxidants from vegetables further protect liver cells from oxidative damage and fibrosis.
Ketogenic Diet
The ketogenic diet is remarkably effective at reducing liver fat, with studies showing 30-50% reduction in hepatic fat content within weeks. By eliminating carbohydrates and reducing insulin levels, the diet stops the primary pathway of fat accumulation in the liver (de novo lipogenesis). The diet also promotes the mobilization and oxidation of existing liver fat stores for energy.
Key foods: Olive oil, avocados, fatty fish like salmon and mackerel, leafy greens like spinach, cruciferous vegetables like broccoli, eggs, nuts like walnuts, MCT oil
How does Ketogenic Diet assist with Non-Alcoholic Fatty Liver Disease: Carbohydrate restriction dramatically reduces insulin levels, which directly inhibits de novo lipogenesis (the conversion of excess carbohydrates to fat in the liver). Simultaneously, ketosis promotes beta-oxidation of fatty acids, mobilizing stored liver fat for energy. The diet also reduces oxidative stress and inflammation in the liver, improving overall hepatic function and potentially reversing fibrosis.
Raw Food Diet
The Raw Food Diet may benefit fatty liver disease through weight loss, elimination of refined sugars and processed foods, and high antioxidant intake that reduces hepatic oxidative stress. The diet's anti-inflammatory properties and absence of fructose-rich processed foods can reduce liver fat accumulation. However, specific research on raw food diets for NAFLD is limited.
Key foods: Raw leafy greens, raw cruciferous vegetables, raw berries, raw beets, raw garlic, raw walnuts, raw avocados, cold-pressed olive oil
How does Raw Food Diet assist with Non-Alcoholic Fatty Liver Disease: Weight loss from the low-calorie-density diet reduces hepatic fat stores, while the elimination of refined sugars and processed fructose prevents de novo lipogenesis in the liver. Antioxidants and anti-inflammatory compounds from raw produce reduce hepatic inflammation and oxidative stress, key drivers of NAFLD progression.
Jenny Craig
Jenny Craig's calorie-controlled approach promotes weight loss, which is the primary treatment for NAFLD, as even 5-10% weight reduction can significantly decrease hepatic fat accumulation. The diet's limitation of added sugars and refined carbohydrates reduces fructose intake, which is particularly implicated in hepatic lipogenesis. The emphasis on lean proteins and complex carbohydrates supports liver health while preventing rapid fat accumulation.
Key foods: Skinless chicken breast, white fish like cod, tofu, quinoa, brown rice, leafy greens, broccoli, berries
How does Jenny Craig assist with Non-Alcoholic Fatty Liver Disease: Caloric restriction and weight loss reduce hepatic de novo lipogenesis and increase fatty acid oxidation in the liver, directly decreasing hepatic steatosis. Limiting added sugars, particularly fructose, prevents substrate-driven hepatic fat synthesis, while adequate protein intake supports liver regeneration and prevents the progression from simple steatosis to steatohepatitis.
Mediterranean Diet
The Mediterranean Diet has shown significant benefits in reducing liver fat accumulation, improving liver enzyme levels, and reversing non-alcoholic fatty liver disease (NAFLD). The diet's emphasis on healthy fats, particularly from olive oil and fish, along with its anti-inflammatory properties, helps reduce hepatic steatosis and inflammation. Studies demonstrate improvements in liver histology and reductions in fibrosis progression with adherence to this dietary pattern.
Key foods: Extra virgin olive oil, fatty fish like salmon and mackerel, walnuts, leafy greens like spinach, whole grains, legumes like lentils, vegetables like artichokes and asparagus, coffee
How does Mediterranean Diet assist with Non-Alcoholic Fatty Liver Disease: Monounsaturated fats from olive oil reduce hepatic de novo lipogenesis and improve insulin sensitivity, decreasing fat accumulation in the liver. Omega-3 fatty acids from fish reduce hepatic inflammation and oxidative stress while improving lipid metabolism and promoting fat oxidation. The diet's high antioxidant and polyphenol content protects hepatocytes from damage, reduces inflammatory cytokines, and supports the liver's natural detoxification processes, preventing progression from simple steatosis to steatohepatitis and fibrosis.
South Beach Diet
The South Beach Diet helps reverse non-alcoholic fatty liver disease by eliminating refined carbohydrates and added sugars that drive hepatic lipogenesis and fat accumulation. The diet promotes weight loss and improves insulin sensitivity, both critical for reducing liver fat. Studies show that low-glycemic diets similar to South Beach can reduce liver fat by 30-40% within 6-12 weeks.
Key foods: Fatty fish like salmon and mackerel, extra virgin olive oil, walnuts and almonds, leafy greens like kale and spinach, legumes including lentils, avocados, eggs, low-fat dairy
How does South Beach Diet assist with Non-Alcoholic Fatty Liver Disease: By eliminating refined carbohydrates and sugars, particularly fructose, the diet reduces de novo lipogenesis in the liver, which is a primary driver of hepatic steatosis. The omega-3 fatty acids from fish reduce hepatic inflammation and improve fat oxidation, while weight loss improves insulin sensitivity and reduces the influx of free fatty acids to the liver. The diet's anti-inflammatory properties through healthy fats help prevent progression from simple steatosis to steatohepatitis.
Paleo Diet
The Paleo Diet addresses NAFLD by eliminating refined sugars and fructose-rich processed foods, the primary dietary drivers of hepatic fat accumulation. The diet promotes weight loss and improved insulin sensitivity, both critical for reversing fatty liver. The emphasis on whole foods and elimination of processed items reduces overall fructose intake, which is particularly hepatotoxic and lipogenic.
Key foods: Wild-caught fish high in omega-3s, grass-fed beef, leafy greens, cruciferous vegetables, berries in moderation, avocados, olive oil, nuts like walnuts
How does Paleo Diet assist with Non-Alcoholic Fatty Liver Disease: Elimination of refined sugars and high-fructose corn syrup removes the primary substrate for de novo lipogenesis in the liver, as fructose is preferentially metabolized in hepatocytes and converted to fat. The diet's low glycemic load improves insulin sensitivity, reducing the hyperinsulinemia that promotes hepatic fat storage. Omega-3 fatty acids from fish activate PPAR-alpha receptors, enhancing fatty acid oxidation and reducing triglyceride synthesis in the liver.
Nutrisystem
Nutrisystem's portion-controlled, low-glycemic approach supports liver health by promoting weight loss and reducing insulin resistance, both critical for reversing fatty liver disease. The elimination of refined sugars and emphasis on whole foods reduces the primary dietary factors that contribute to hepatic fat accumulation. The high fiber content and lean proteins help improve metabolic health and reduce liver inflammation, while moderate healthy fats support overall liver function.
Key foods: Fatty fish like salmon and mackerel, oats, quinoa, legumes (lentils and chickpeas), leafy greens like spinach, non-starchy vegetables like broccoli and cauliflower, lean chicken breast, brown rice
How does Nutrisystem assist with Non-Alcoholic Fatty Liver Disease: Weight loss of 7-10% significantly reduces hepatic steatosis by decreasing the liver's triglyceride content. The low-glycemic approach reduces insulin levels and hepatic de novo lipogenesis (the liver's production of new fat from excess carbohydrates). Omega-3 fatty acids from fish have anti-inflammatory properties that reduce liver inflammation and fibrosis, while fiber improves gut health and reduces endotoxin absorption that can damage the liver.
MIND Diet
The MIND diet supports liver health through its emphasis on anti-inflammatory foods, healthy fats, and fiber-rich whole grains while limiting saturated fats and refined carbohydrates that contribute to hepatic fat accumulation. The diet's components—particularly omega-3 fatty acids, antioxidants, and fiber—have been shown to reduce liver fat and inflammation. The restriction of red meat, butter, and processed foods further protects against fatty liver progression.
Key foods: Fatty fish like salmon and sardines, extra virgin olive oil, leafy greens like spinach and kale, berries (blueberries and strawberries), walnuts, whole grains like oats and quinoa, beans and lentils, green tea
How does MIND Diet assist with Non-Alcoholic Fatty Liver Disease: Omega-3 fatty acids from fish reduce hepatic lipogenesis (fat production) and increase fat oxidation in the liver while decreasing inflammatory cytokines that drive liver damage. Fiber from whole grains and legumes improves insulin sensitivity and reduces hepatic glucose production, addressing the metabolic dysfunction underlying fatty liver. Polyphenols from berries, olive oil, and green tea reduce oxidative stress and inflammation in hepatocytes while supporting healthy gut microbiome composition, which influences liver fat metabolism through the gut-liver axis.
Nordic Diet
The Nordic Diet improves liver health by reducing hepatic fat accumulation through its emphasis on omega-3 fatty acids, high fiber content, and minimal processed foods. The diet's anti-inflammatory properties and ability to improve insulin sensitivity directly address the metabolic dysfunction underlying NAFLD. Studies show improvements in liver enzymes and reduced liver fat in those following Nordic dietary patterns.
Key foods: Fatty fish like salmon, mackerel, and herring, whole grain oats and barley, legumes, berries, cruciferous vegetables, rapeseed oil, root vegetables
How does Nordic Diet assist with Non-Alcoholic Fatty Liver Disease: Omega-3 fatty acids reduce hepatic de novo lipogenesis and increase fatty acid oxidation while decreasing inflammatory cytokines that drive liver damage. High fiber intake improves insulin sensitivity and reduces the flux of free fatty acids to the liver, while also promoting beneficial gut bacteria that reduce endotoxin-mediated liver inflammation. The diet's low glycemic load prevents insulin spikes that stimulate hepatic fat synthesis.
Vegan Diet
Vegan diets can improve liver fat content and liver enzyme levels in NAFLD by promoting weight loss, improving insulin sensitivity, and reducing dietary factors that contribute to hepatic fat accumulation. The high fiber and antioxidant content, combined with lower saturated fat intake and absence of dietary cholesterol, supports liver health and may reverse early-stage fatty liver. Studies show plant-based diets reduce liver fat by 30-50% in several months.
Key foods: Leafy greens and cruciferous vegetables, legumes like lentils and chickpeas, whole grains like oats and quinoa, walnuts, berries, green tea, turmeric, coffee, beets
How does Vegan Diet assist with Non-Alcoholic Fatty Liver Disease: Weight loss from the calorie-reduced, high-fiber diet directly reduces hepatic triglyceride accumulation. Improved insulin sensitivity decreases de novo lipogenesis in the liver. Antioxidants and anti-inflammatory compounds reduce oxidative stress and inflammation that drive progression from simple steatosis to steatohepatitis. The absence of saturated fats and fructose-heavy processed foods reduces substrates for hepatic fat synthesis.
Weight Watchers
Weight Watchers helps reverse non-alcoholic fatty liver disease through weight loss and reduction of refined carbohydrates and added sugars that drive hepatic fat accumulation. Even modest weight loss of 5-7% can significantly reduce liver fat content and inflammation. The diet's emphasis on whole foods, lean proteins, and fiber-rich vegetables supports liver health and metabolic function.
Key foods: Fatty fish like salmon and sardines, skinless chicken and turkey, legumes, leafy greens like spinach, broccoli, berries, walnuts, green tea
How does Weight Watchers assist with Non-Alcoholic Fatty Liver Disease: Weight loss reduces insulin resistance, which decreases hepatic de novo lipogenesis and allows the liver to oxidize stored triglycerides for energy. Limiting added sugars and refined carbohydrates reduces fructose intake, which is particularly lipogenic in the liver, while omega-3 fatty acids from fish have anti-inflammatory effects and may reduce hepatic fat accumulation through improved lipid metabolism.
Zone Diet
The Zone Diet helps reverse fatty liver disease by reducing hepatic lipogenesis and promoting fat oxidation through controlled insulin levels. The low-glycemic carbohydrate approach prevents the excessive insulin and glucose that drive de novo lipogenesis in the liver. Combined with weight loss and anti-inflammatory effects, the diet can significantly reduce liver fat content and improve liver enzyme levels.
Key foods: Lean fish like cod and halibut, salmon, skinless chicken breast, egg whites, leafy greens, cruciferous vegetables like broccoli, berries, olive oil
How does Zone Diet assist with Non-Alcoholic Fatty Liver Disease: Reduced insulin levels and low-glycemic carbohydrate intake decrease the activation of sterol regulatory element-binding protein-1c (SREBP-1c), the master regulator of hepatic lipogenesis. This reduces triglyceride synthesis and accumulation in hepatocytes. The anti-inflammatory omega-3 fatty acids and antioxidants from vegetables and berries reduce oxidative stress and inflammation that contribute to progression from simple steatosis to steatohepatitis.
Flexitarian Diet
The Flexitarian Diet helps prevent and reverse non-alcoholic fatty liver disease through weight loss, improved insulin sensitivity, and reduced intake of refined carbohydrates and saturated fats that contribute to hepatic fat accumulation. The diet's emphasis on whole plant foods provides antioxidants and anti-inflammatory compounds that protect liver cells from oxidative stress and fibrosis. Studies show plant-based dietary patterns can reduce liver fat by 20-30% and improve liver enzyme levels.
Key foods: Leafy greens, legumes like lentils and chickpeas, whole grains, berries, walnuts, olive oil, green tea, cruciferous vegetables like broccoli
How does Flexitarian Diet assist with Non-Alcoholic Fatty Liver Disease: The diet's high fiber content improves insulin sensitivity and reduces hepatic glucose production, decreasing the substrate available for de novo lipogenesis in the liver. Weight loss achieved through the diet reduces visceral adiposity and inflammatory adipokines that promote hepatic fat accumulation, while antioxidants like vitamin E from nuts and polyphenols from plant foods reduce oxidative stress and inflammation that drive progression from simple steatosis to steatohepatitis.
Plant-Based Diet
Plant-based diets help reverse non-alcoholic fatty liver disease by promoting weight loss, reducing insulin resistance, and providing antioxidants that protect liver cells from oxidative damage. The diet's high fiber content improves gut health and reduces endotoxin production that contributes to liver inflammation. Studies show significant reductions in liver fat content and improved liver enzyme levels within 8-12 weeks.
Key foods: Leafy greens like spinach and kale, legumes like lentils and chickpeas, whole grains like oats and brown rice, walnuts and flaxseeds, berries, cruciferous vegetables, green tea, beets
How does Plant-Based Diet assist with Non-Alcoholic Fatty Liver Disease: Weight loss from the diet reduces hepatic fat accumulation, while improved insulin sensitivity decreases de novo lipogenesis (fat production in the liver). Antioxidants and polyphenols from plant foods reduce oxidative stress and inflammation that drive progression from simple steatosis to steatohepatitis. Fiber improves gut microbiome composition, reducing bacterial endotoxins that trigger liver inflammation and fibrosis.
DASH Diet
The DASH diet can improve non-alcoholic fatty liver disease (NAFLD) by promoting weight loss, improving insulin sensitivity, and reducing hepatic fat accumulation. The diet's low content of added sugars and refined carbohydrates is particularly beneficial, as these are major contributors to liver fat deposition. Studies show improvements in liver enzymes, hepatic steatosis, and inflammation markers in NAFLD patients following DASH-style eating patterns.
Key foods: Fatty fish like salmon and sardines, leafy greens like spinach and arugula, whole grains like oats and quinoa, walnuts and almonds, berries and citrus fruits, legumes like chickpeas and lentils, green tea, olive oil
How does DASH Diet assist with Non-Alcoholic Fatty Liver Disease: The DASH diet reduces hepatic de novo lipogenesis (new fat production in the liver) by limiting simple sugars and refined carbohydrates that trigger insulin spikes. The high fiber content improves gut microbiome composition, reducing endotoxin production that contributes to liver inflammation. Omega-3 fatty acids from fish reduce hepatic triglyceride synthesis and have anti-inflammatory effects on liver tissue, while antioxidants reduce oxidative stress that drives NAFLD progression.
Whole30
Whole30's complete elimination of added sugars, particularly fructose, directly addresses one of the primary dietary drivers of fatty liver disease. The diet promotes weight loss and reduces insulin resistance, both critical factors in reversing hepatic steatosis. By focusing on whole foods and eliminating processed items, Whole30 reduces the overall glycemic and inflammatory burden on the liver.
Key foods: Wild-caught fish rich in omega-3s like salmon, lean proteins like chicken and turkey, cruciferous vegetables like broccoli and Brussels sprouts, leafy greens, berries, walnuts, olive oil, green tea (unsweetened)
How does Whole30 assist with Non-Alcoholic Fatty Liver Disease: The elimination of all added sugars, especially fructose which is preferentially metabolized by the liver into fat, directly reduces de novo lipogenesis and hepatic fat accumulation. Improved insulin sensitivity from reduced carbohydrate intake decreases the hormonal signals that promote fat storage in the liver. The anti-inflammatory and antioxidant compounds from whole foods, particularly omega-3 fatty acids, help reduce hepatic inflammation and oxidative stress, supporting liver regeneration and reversal of steatosis.
Alkaline Diet
The Alkaline Diet supports liver health by eliminating refined sugars and processed foods that contribute to hepatic fat accumulation. The high fiber content improves insulin sensitivity and reduces the metabolic conditions that promote fatty liver. The abundance of antioxidants and anti-inflammatory compounds from vegetables and fruits helps protect liver cells from oxidative damage and supports liver detoxification processes.
Key foods: Leafy greens like spinach and kale, broccoli, avocados, lemons and limes, quinoa, legumes like lentils, almonds, celery
How does Alkaline Diet assist with Non-Alcoholic Fatty Liver Disease: The elimination of fructose from processed foods and refined sugars reduces de novo lipogenesis in the liver, the primary driver of hepatic fat accumulation. High fiber intake improves insulin sensitivity and reduces hepatic insulin resistance, decreasing fat storage in liver cells. Antioxidants and phytonutrients from plant foods reduce oxidative stress and inflammation in hepatocytes, preventing progression from simple steatosis to steatohepatitis and fibrosis.