Fatty liver is a growing concern worldwide, affecting nearly 30% of the global population, according to the National Institutes of Health (NIH). In an effort to help people make better dietary choices, Dr Saurabh Sethi, a liver specialist trained at AIIMS, Harvard, and Stanford, recently shared a list of 10 common foods ranked by how helpful—or harmful—they are for nonalcoholic fatty liver disease (NAFLD).
Dr Sethi, in a video posted on June 26, explained that diet plays a major role in either improving or worsening liver health. His rankings are based on current clinical evidence and research.
10 Foods Ranked for Fatty Liver:
Here’s how Dr Sethi scored each food on a scale of 1 to 10 (10 being best):
| Food Item | Score (/10) | Notes |
|---|---|---|
| 🖤 Black coffee | 10 | Great for liver detox; supports metabolism |
| 🥑 Avocado | 9 | Rich in healthy fats, reduces liver fat |
| 🌱 Chia & basil seeds | 8 | High in fiber and omega-3s |
| 🍓 Berries | 7 | Packed with antioxidants |
| 🥬 Beets | 6 | Supports liver cleansing |
| 🍵 Green tea | 5 | Mixed results; may help but not for all |
| 🥤 Smoothies | 4 | Can be high in sugar depending on content |
| 🍌 Very ripe bananas | 3 | High in sugar; better when less ripe |
| 🍊 Fresh-squeezed juice | 2 | Lacks fiber, high natural sugar |
| 🧃 Store-bought fruit juice | 1 | Highly processed and sugary |
What Is Fatty Liver?
Fatty liver disease occurs when too much fat builds up in the liver. It has two main types:
- NAFLD (Nonalcoholic Fatty Liver Disease)
- Alcoholic fatty liver disease (linked to alcohol use)
NAFLD is particularly linked with:
- Obesity
- Type 2 diabetes
- High cholesterol
- Metabolic syndrome
- High blood pressure
Children and older adults alike are at risk, and the condition can worsen silently without symptoms.
Takeaway
If you’re concerned about fatty liver, Dr Sethi’s food list offers simple guidance:
Stick to whole, unprocessed foods like black coffee, avocados, and chia seeds.
Avoid sugary drinks like store-bought juices and overripe fruits.
Note: Always consult a healthcare provider before making major changes to your diet or lifestyle.