Extra-Virgin Olive Oil
- Extra-Virgin Olive Oil reduces liver fat and improves insulin sensitivity.
It is rich in polyphenols that reduce inflammation and oxidative stress.
We recommend 1–2 tablespoons/day
Coffee (including decaf)
- Coffee is one of the most proven liver-protective foods.
- Coffee lowers risk of fibrosis progression, cirrhosis, and HCC.
It increases antioxidant pathways and reduces fat accumulation.
We recommend 2-3 cups/day (as tolerated)
Berries
- Berries are high in anthocyanins → reduce oxidative damage and inflammation.
Berries may reduce liver enzymes and hepatic fat.
Best choices: blueberries, blackberries, cranberries
Green Tea / Matcha
- Epigallocatechin gallate (EGCG) the most abundant, powerful antioxidant polyphenol in green tea and catechins reduce liver fat and improve metabolic parameters.
Antioxidant and anti-inflammatory.
We recommend natural consumption of tea, please avoid supplements (risk of hepatotoxicity).
Cruciferous Vegetables
- Cruciferous vegetables activate detoxification enzymes (via sulforaphane).
They reduce liver inflammation and lipid accumulation.
We recommend the full variety of cruciferous vegetables.
Examples are: broccoli, cauliflower, brussels sprouts, kale, romanesco, cabbage, radish, turnip, bok choy, water cress, kohlrabi, arugula
Fatty fish
- Fatty fish is high in omega-3s (EPA/DHA).
Fatty fish reduce hepatic triglycerides, improve VLDL export, and lower inflammation.
Examples: salmon, sardines, mackerel, trout.
Walnuts
- Walnuts are a great plant source of omega-3 ALA.
They have shown to improve liver fat and metabolic markers in MASLD.
We recommend a small handful (1 oz) daily.
Garlic
- Garlic enhances insulin sensitivity.
Some trials show reduced liver fat.
We recommend consuming garlic raw, cooked or in powder form.
Citrus fruits
Naringenin and vitamin C lower inflammation and improve lipid metabolism
We recommend especially lemons, oranges, grapefruit (grapefruits are only recommended if patients are not using statins - statins can interact with grapefruit).
Whole grains
- Whole grains consumption improves insulin sensitivity.
It Reduces hepatic fat compared to refined carbs.
Best choice: oats, barley, quinoa, farro, brown rice
Avocados
- Avocados are high in monounsaturated fat (like olive oil).
- Avocados improves lipid profiles and oxidative stress
(herbs, vitamins, minerals, probiotics)
Vitamin E (RRR-α-tocopherol)
- Improves steatosis, inflammation, and ballooning.
- Often reduces ALT/AST.
We recommend consuming vitamin E naturally through consumption of sunflower seeds, wheat germ, hazelnuts, almonds.
We do not recommend high dose Vitamin E supplements in patients with diabetes, cirrhosis, or cardiovascular risk
without medical guidance.
Omega-3 Fatty Acids (EPA/DHA)
- Reduces triglycerides and hepatic fat.
- Mild improvement in insulin sensitivity; possible ALT reduction.
Dose: 2–4 g/day combined EPA+DHA.
Probiotics / Synbiotics Acids
- Probiotics/Synbiotics improve gut permeability and endotoxin load.
- It reduces ALT/AST and hepatic fat.
- It improves insulin resistance.
Best option: multi-strain probiotic or probiotic + prebiotic (synbiotic).
