Indian diet plan for fatty liver

Written byListonic team

Updated on Nov 1, 2024

Focus on liver health with a diet featuring low-fat, high-fiber Indian foods. Opt for dishes like steamed idlis, tandoori veggies, and herbal teas to support liver function.

Diet plan grocery list

Brown rice

Lentils

Spinach

Turmeric

Garlic

Ginger

Green tea

Oats

Whole wheat bread

Sweet potatoes

Almonds

Walnuts

Avocado

Olive oil

Quinoa

Broccoli

Kale

Apples

Oranges

Bananas

Berries

Chicken breast

Salmon

Tofu

Greek yogurt

Low-fat milk

Cottage cheese

Eggs

Flaxseeds

Chia seeds

Bell peppers

Carrots

Tomatoes

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Diet plan overview

A tailored Indian diet plan for fatty liver focuses on reducing fat accumulation in the liver. It includes high-fiber foods such as whole grains, legumes, and leafy greens, which help improve liver function. Avoidance of fatty foods, especially those high in saturated fats, is crucial.

This plan also recommends antioxidant-rich foods like walnuts and fruits that support liver health. It's all about balanced eating with controlled portions to manage overall calorie intake, essential for liver health.

Indian diet plan for fatty liver exemplary product

Foods to eat

High-Fiber Plants: Legumes, whole grains, and vegetables to help improve liver health.
Fish: Rich in omega-3 fatty acids like mackerel and sardines to reduce liver fat levels.
Nuts: Walnuts are particularly good for the liver due to their high omega-3 content.
Low-Fat Dairy: Provides protein without excessive fats harmful to the liver.
Green Tea: High in antioxidants, helping to reduce fat storage in the liver.

✅ Tip

Try incorporating turmeric in your meals; its anti-inflammatory properties are great for managing fatty liver.

Foods not to eat

Alcohol: Absolutely to be avoided to reduce liver stress and damage.
Fried and Fatty Foods: High in saturated and trans fats, which can worsen liver health.
Red Meat: Contains high levels of saturated fats, not recommended for liver health.
Added Sugars: Stay away from sugary desserts and sweetened beverages.
White Bread and Rice: High glycemic index foods that can lead to liver fat accumulation.

Main benefits

Target liver health with the Indian diet plan for fatty liver. This diet plan incorporates foods high in fiber and low in saturated fats, helping to reduce liver inflammation and build-up of fat. Ingredients like whole grains, legumes, and leafy greens support liver detoxification naturally. Additionally, the inclusion of antioxidants from spices like turmeric can improve liver function and protect against liver disease.

📊 50% of Americans said they follow a specific diet or eating pattern (Source)

How to budget on this diet plan

Managing a fatty liver with your diet doesn't have to strain your wallet. Choose lean cuts of meat and poultry, or opt for plant-based protein sources like beans, lentils, and tofu, which tend to be more budget-friendly. Incorporate plenty of fruits and vegetables into your meals, focusing on affordable options like apples, oranges, spinach, and broccoli. Limit your intake of processed foods and sugary snacks, which can be expensive and detrimental to liver health. And consider cooking at home more often to save money and have better control over the ingredients in your meals.

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Meal plan suggestion

Day 1

Breakfast:Oatmeal with almond milk, chia seeds, and berries
Lunch:Brown rice with lentils, spinach, and turmeric
Dinner:Grilled chicken breast with quinoa, broccoli, and kale
Snack:Apple slices with a handful of walnuts

Day 2

Breakfast:Greek yogurt with flaxseeds and banana slices
Lunch:Whole wheat bread with avocado, tomatoes, and a side of carrot sticks
Dinner:Baked salmon with sweet potatoes and steamed bell peppers
Snack:Orange slices with almonds

Day 3

Breakfast:Smoothie with low-fat milk, spinach, and berries
Lunch:Quinoa salad with kale, tomatoes, and chickpeas
Dinner:Tofu stir-fry with brown rice, broccoli, and carrots
Snack:Cottage cheese with apple slices

Day 4

Breakfast:Whole wheat toast with avocado and a side of Greek yogurt
Lunch:Lentil soup with spinach, turmeric, and garlic
Dinner:Grilled chicken breast with quinoa, bell peppers, and kale
Snack:Banana slices with a handful of almonds

Day 5

Breakfast:Oatmeal with chia seeds, flaxseeds, and berries
Lunch:Brown rice with tofu, broccoli, and carrots
Dinner:Baked salmon with sweet potatoes and steamed spinach
Snack:Orange slices with walnuts

Day 6

Breakfast:Smoothie with low-fat milk, spinach, and banana
Lunch:Whole wheat bread with avocado, tomatoes, and a side of carrot sticks
Dinner:Grilled chicken breast with quinoa, bell peppers, and kale
Snack:Cottage cheese with apple slices

Day 7

Breakfast:Greek yogurt with flaxseeds and berries
Lunch:Lentil salad with spinach, turmeric, and tomatoes
Dinner:Baked salmon with sweet potatoes and steamed broccoli
Snack:Banana slices with a handful of almonds

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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