Best and worst oils, snacks and carbs for fatty liver, ranked by top gastroenterologist

Dr Saurabh Sethi shares the best and worst foods for fatty liver — and some of the choices may surprise you. (Pic credits: Pexels)

• Extra virgin olive oil, nuts, seeds, and whole grains are best for fatty liver.
• Avoid reheated seed oils, ultra-processed snacks, and white flour products.
• Green tea, black coffee, and berry smoothies aid detox and liver health.

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Diet plays a key role in managing diseases such as fatty liver, a condition caused by excess build-up of fat in the liver cells. Dr Saurabh Sethi, a US-based gastroenterologist, took to his Instagram account to share some of the best and worst foods for those with fatty liver, categorising them into oils, snacks and carbs.

Oils

The gastroenterologist hailed extra virgin oil for fatty liver and called reheated seed oil as the worst. While extra virgin olive oil has antioxidants and healthy fats, reheating of seed oils increases harmful compounds and trans fats, making them unfit for consumption.

Snacks

For those who struggle to find good snacking options, Dr Sethi highly recommended nuts and seeds, that is almonds, walnuts, chia, and flax seeds. They are highly nutritious and make you feel full for longer. He called ultra-processed packaged foods with more than 10 ingredients on the label as the worst.

Also Read: Causes of fatty liver despite healthy diet and daily exercises, top expert explains reasons

Carbs

According to the doctor, the best carbs for fatty liver are whole grains like oats, barley, and millets, and the worst are white flour products like white breads and pastries. While whole grains contain more fibre, and essential vitamins, and minerals, white flour is refined and lacks nutrients.

Liver plays a crucial role in the body, helping detoxify harmful substances, metabolise nutrients, produce essential proteins, store energy, and regulate blood sugar levels. Thus it’s important to look after its health.

In one of his previous videos, Dr Sethi also suggested three drinks that can detox your liver and cleanse your gut. You can try incorporating them into your diet:

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A post shared by Saurabh Sethi MD MPH | Gastroenterologist (@doctor.sethi)

Green tea

This beverage is full of antioxidants known as catechins, which help combat harmful molecules called free radicals in both the gut and liver. While free radicals cause cellular damage, catechins are “super hero defenders” that neutralise them.

Black coffee

Behind the bold flavour of this loved beverage lies tons of antioxidants, such as chlorogenic and quinines. These play a vital role in safeguarding the liver by reducing inflammation, managing fatty liver disease, and potentially lowering the risk of liver cancer. To reduce the acidity of black coffee, Dr Sethi suggested adding a little organic milk, monk fruit or honey for sweetness, and considering decaf options for sleep issues.

Also Read: Metabolic doctor shares 8 everyday habits to heal fatty liver in just 28 days

Nutrient-rich smoothies

Blending together fruits like blueberries, blackberries, strawberries with leafy green veggies like spinach in coconut water is a powerhouse of nutrition. These berries have high antioxidant levels, while spinach provides essential vitamins and minerals.

FAQs on best and worst food for fatty liver

What are the best foods for fatty liver?

The best foods for fatty liver include extra virgin olive oil, nuts and seeds such as almonds, walnuts, chia, and flax seeds, and whole grains like oats, barley, and millets.

What are the worst foods for fatty liver?

The worst foods for fatty liver include reheated seed oils, ultra-processed packaged foods with more than 10 ingredients, and white flour products like white bread and pastries.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.