Diet Chart For Fatty Liver (NAFLD)

Diet Chart for Fatty Liver (NAFLD)

EARLY MORNING (6–7 AM)

- Warm water (1–2 glasses)

- 1 tsp soaked flaxseeds or chia seeds

- OR amla water / lemon water (no sugar)

BREAKFAST (8–9 AM)

- Vegetable oats / dalia

- Vegetable poha / upma (very little oil)

- 2 multigrain rotis + vegetable sabzi

- Eggs (2 boiled) OR paneer/tofu bhurji

- 1 bowl fruit (papaya / apple / berries)

- 1 cup low-fat milk or curd

MID-MORNING (11–12 PM)

- 1 fruit (guava / orange / pear)

- OR coconut water

(Avoid banana, mango, chikoo)

LUNCH (1–2 PM)

- 2 multigrain rotis or small bowl brown rice

- Dal / rajma / chana

- Green vegetables (lauki, tori, spinach, broccoli)

- Salad (cucumber, carrot, beetroot)

- Buttermilk (no salt)

EVENING SNACK (4–5 PM)

- Roasted chana / makhana

- Nuts & seeds (walnuts, pumpkin seeds)

- Green or herbal tea

DINNER (7–8 PM)

- 2 rotis + vegetable sabzi

- Vegetable soup + paneer/tofu

- Moong dal khichdi with vegetables

(Avoid rice at night)

BEDTIME (Optional)

- Warm turmeric milk (low-fat, no sugar)

FOODS TO STRICTLY AVOID

- Alcohol (complete restriction)

- Sugar, sweets, bakery items

- White rice, maida

- Fried & junk food

- Cold drinks & packaged juices

BEST FOODS FOR FATTY LIVER

- Amla

- Lauki, tori, pumpkin

- Leafy greens

- Flaxseed & chia seeds

- Walnuts

- Curd & buttermilk

- Turmeric

IMPORTANT LIVER CARE TIPS

- 5–10% weight loss helps reverse fatty liver

- Walk 40–45 minutes daily

- Avoid late-night eating

- Control diabetes & triglycerides

- Repeat USG & LFT after 3–6 months