Liver diseases such as metabolic dysfunction-associated steatotic liver disease (MASLD) are potentially serious complications of obesity or other metabolic conditions. These diseases are caused by a buildup of fat in the liver but can be treated with adjustments such as dietary changes.

Note that MASLD and its more advanced stage, metabolic dysfunction-associated steatohepatitis (MASH), used to be called “nonalcoholic fatty liver disease (NAFLD)” and “nonalcoholic steatohepatitis (NASH).” Those terms, which you may still encounter, were recently updated to reflect their link with metabolic dysfunction.

If you have MASLD or MASH, you’re not alone. Researchers estimate that two-thirds of adults with obesity could have fatty liver. Fortunately, adopting healthy lifestyle changes can help safeguard your liver. Following a nutritious diet, including making meals at home using healthy recipes, can help manage obesity as well as help prevent and potentially reduce symptoms of fatty liver disease.

Nutrition for Obesity and Fatty Liver Disease

Doctors use a scale called the body mass index (BMI) to diagnose people with overweight or obesity. BMI takes into account your height (in square meters) and weight (in kilograms). A BMI score is considered overweight if it falls between 25 and 29.9 kilograms per square meter. A person is diagnosed with obesity if their score is 30 or higher. If your BMI falls in the overweight or obese range, your doctor may recommend that you slowly lose weight. Focusing on a lower-calorie, whole food-based diet can help.

Some doctors recommend the Mediterranean diet for people with liver disease. The Mediterranean diet focuses on fruits, vegetables, beans, nuts, olive oil, and seafood. This eating style also includes nutrient-dense herbs and spices that can help decrease inflammation in the body, which is a common symptom of fatty liver disease.

Other suggested dietary changes include the following:

• Replace saturated fats such as fatty meats, cheese, butter, and lard, as well as trans fats like baked goods, frozen meals, fried foods, and margarine, with unsaturated fats such as nuts, seeds, fatty fish, avocados, and olives.
• Eat more low-glycemic index foods such as vegetables, whole grains, fish, chicken, nuts, seeds, and some fruits. Low-glycemic foods are digested more slowly and help keep blood sugar levels stable.
• Avoid table sugar and foods and drinks that are high in added sugars, such as sweetened soft drinks, candy, desserts, baked goods, ice cream, and sweetened yogurt.

4 Healthy Recipes for Obesity and Fatty Liver Disease

To ease your life and please your taste buds, here are four healthy recipes — one each for breakfast, lunch, dinner, and a snack — that can be beneficial for losing weight and managing fatty liver disease.

Keep in mind that what works for one person may not work for you. Before making changes to your diet, be sure to check with your health care provider. They’ll recommend a specific obesity treatment plan based on your medical history and any medications you may be taking.

1. Breakfast: Fuel Up With Oats and Berries

Oatmeal is nourishing and filling, which helps prevent obesity. This recipe’s ingredients also support liver health and overall well-being. Oats are high in beta-glucan, a type of fiber that can help reduce cholesterol levels and improve liver function. Berries are rich in antioxidants, which can help protect liver cells from damage and reduce inflammation.

2. Lunch: Build a Balanced Bowl of Protein

This bowl — a variety of ingredients piled on a base of quinoa — is a balanced and nutritious lunch option. Lean protein, whole grains, and plenty of vegetables support liver health. Quinoa is a complete plant protein that’s high in fiber, which helps regulate blood sugar levels and reduce fat accumulation in the liver. Avocado and olive oil are rich in healthy monounsaturated fats to help lower liver inflammation. For an entirely plant-based meal, leave out the chicken.

3. Dinner: Fix Flavorful Fish and Veggies

This baked cod recipe is a light, nutritious dinner option that’s ideal for managing obesity and MASLD. It’s full of lean protein, healthy fats, and fiber-rich vegetables, all of which support liver health. Cod is a lean source of protein, a nutrient essential for repairing and maintaining tissues, including the liver. Brussels sprouts are part of the cruciferous vegetable family, known for their liver-protective compounds such as sulforaphane.

4. Snacktime: Amp Up Apple Slices’ Nutrition

This quick and easy snack is ideal for managing liver health. Apples are high in pectin, a specific type of fiber that helps support digestion and reduce cholesterol levels to benefit liver health. Chia seeds are rich in omega-3 fatty acids and fiber, which are known to support overall health and decrease inflammation, helping to ease symptoms of liver disease. This recipe’s mix of fiber, healthy fats, and antioxidants provides a nourishing choice for any time of day.

Talk With Others Who Understand

On MyObesityTeam, the social network for people with obesity and their loved ones, more than 53,000 members come together to ask questions, give advice, and share their stories with others who understand.

Which of these liver disease-friendly recipes would you like to try? Have you found other recipes you enjoy? Share your experience in the comments below, or start a conversation by posting on your Activities page.