Fatty Liver Diet: Foods to avoid if you have fatty liver disease

March 24, 2022

If your doctor mentioned fatty liver disease — or you spotted terms like NAFLD (Non-Alcoholic Fatty Liver Disease) or MASLD (Metabolic Dysfunction-Associated Steatotic Liver Disease) in your medical chart — you're not alone. Fatty liver is becoming increasingly common, but the good news is that it’s often reversible with the right lifestyle changes. NAFLD or MASLD occur when excess fat builds up your liver from reasons other than alcohol.  Experts estimate that 24% of U.S. adults have NAFLD. 

While certain foods can make liver health worse, many people are surprised to learn that you don’t need a strict or extreme diet to improve your liver function. In this post, we’ll cover what to avoid and answer common questions like:

• Are tortillas bad for fatty liver?

• Can I eat fast food like Chick-fil-A?

• Is fruit okay if I have fatty liver?

If you have NAFLD, be sure to avoid these foods as often as possible:

• High fructose corn syrup (HFCS):  commonly found in regular soda, fruit drinks, candy, condiments like barbecue sauce and ketchup and desserts.  Choose organic or natural ingredient condiments to avoid HFCS.
• White bread and other foods that list enriched flour as the first ingredient, like most crackers, frozen waffles or pancakes and tortillas.
• Alcohol:  while this type of liver disease is not soley caused by alcohol (alcohol-associated liver disease is), consuming it will cause more harm than good.
• Highly processed food, fast food and fried foods: limit these since they tend to be low in nutritional value and high in added sugar, salt and processed fats.

Stock your kitchen with more non-starchy vegetables, lean proteins like chicken breast and tuna and fiber-rich foods like beans, old fashioned oats and quinoa.  Swap white bread for sprouted grain bread or gluten-free multigrain bread.

Frequently Asked Questions about Non-alcoholic Fatty Liver Disease:

Are tortillas bad for fatty liver?
Not necessarily. Corn tortillas are generally a better choice than flour tortillas — they’re lower in fat, calories, and often contain fewer additives. The key is portion control and what you pair them with. Include protein and vegetables, like black beans and bell peppers, alongside corn tortillas to support better blood sugar and insulin levels, which are critical for reversing fatty liver.

Can I eat fast food like Chick-fil-A if I have fatty liver disease?
It’s best to limit fast food as much as possible. Meals from places like Chick-fil-A are often high in refined carbs, saturated fats, and sodium — all of which can worsen fatty liver over time. That said, life happens. If you need to eat fast food occasionally, choose grilled options, avoid fried foods and sugary drinks, and try to add fiber-rich sides or snacks during the day to help offset the impact. Example: grilled chicken nuggets on a kale crunch salad with a fruit cup. Long-term, focusing on home-cooked meals with whole foods will support liver healing more effectively.

Is fruit bad for fatty liver?
No — whole fruits are not the enemy. While fruit does contain natural sugars, it also delivers fiber, antioxidants, and key nutrients that support liver and metabolic health. The concern arises with fruit juice or large amounts of high-fructose fruits without balance. Prioritize whole fruits like berries, apples, citrus, and pears, and pair them with a protein or fat (like Greek yogurt or nuts) to slow the blood sugar response. It’s excess added sugars from processed foods, not fruit itself, that pose the real problem.

Work with a registered dietitian online to reverse fatty liver and improve your health.  Click here to get started with a free 15-minute discovery call.

Try this simple Healthy Chili Mac with bean pasta, like Banza, for a high protein, low glycemic impact dinner.

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