Hello. My husband was just diagnosed with fatty liver. All the Dr. said was to eat a low fat diet and that it can be reversed. He still has to have a flex scan done and he has an appointment with a dietitian next week. But I was wondering if anyone has some recipes or ideas for food until his appointment. We stopped eating out and eating processed or frozen food.I also started cooking with avocado oil but I have no clue how much is a healthy amount to use. And we still have no clue what to really eat. There’s a lot of contradictions online about foods to eat. My husband doesn’t like fish except for tilapia. So we’ve been eating a lot of turkey and chicken. Sometimes we have very lean beef but that is rare. We’ve also started eating more vegetables/fruits and eating wheat pasta/bread. Also been using quinoa, barley, and couscous. Also he’s been eating nuts, seeds and beans. He usually eats a shake in the morning with almond milk, chia seeds, 1 banana, and 100% peanut butter or he eats egg whites with mushroom and spinach. For lunch he always eats leftovers from dinner. I feel bad for my husband because since we’ve started eating like this (I try to make the dishes mostly vegetables) he doesn’t get full and his stomach will gurgle all the time. I want to make sure he gets enough to eat without starving. He’s already skinny and athletic and works out so I don’t want him to lose too many calories and lose weight. I just don’t know how much fat/protein/carbs/sugars he can have in day so it makes it hard. He’s getting pretty frustrated with all the restrictions and is having trouble finding snacks that’s actually satisfy his hunger. I’m also running out of dinner ideas. I’ve looked up some Mediterranean meals but sometimes they have stuff in them he’s supposed to stay away from. So I’m confused. I’ve been using my foodie ninja pressure cooker and air fryer to cook a lot of the food. Idk if that is healthier or not. Sorry this is long we just have no clue where to start. Thanks.
Recipes for fatty liver? : Hello. My... - Living with Fatty...
Recipes for fatty liver?
I had a fatty liver, fibrosis & some cirrhosis from being a diabetic all my.adult life. 2018 received same news have been on low carb diet from my liver dr from IU Medical Center. I eat chicken, lean pork, fish, no potatoes,bread,rice,pasta. I eat broccoli, cauliflower, cabbage, brussel sprouts, spinach, I only eat berries for fruit. All else is to sweet for my diabetes. I eat hard cheese and lots of eggs, salads. I use coconut oil, clean & no after taste. Any other questions let me know
todayspractitioner.com/kidn...
Tilapia contains much less omega-3 than other fish like salmon. Its omega-6 to omega-3 ratio is higher than other fish and may contribute to inflammation in the body.
Costco sells Trident Salmon burgers. I eat them several times a week. They are good by themselves as they have some seasoning. I have them with a side of brown rice/quinoa and a veggie. I love them. They are a good portion, too.
Watch out for hidden sugars in stuff like jar spaghetti sauce. I used crushed canned tomatoes.
Try Ezekiel Bread, it's sprouted grains and it doesn't spike blood sugar.
I stopped butter and cheese. I use spreads like hummus, eggplant/pepper spread (Trader Joe's)
And they also make a good olive tapenade.
I have found that Trader Joe's has a lot of vegetarian friendly foods that are delicious.
Their meat free meatballs are good, and they sell lentil spaghetti.
I might consider using olive oil instead of avocado... pubmed.ncbi.nlm.nih.gov/291...
I general, I have found that one has to adjust expectations about food. It's just going to be tough for awhile, and then you get used to it.I never liked fruit much, and now it's a treat.
Good luck!
It sounds like you are making good choices. You said 100% peanut butter, they do make a powdered peanut butter that's good for shakes. Your nutritionist will help a lot. Once she knows what he likes to eat she can help with the how. I wouldn't worry too much right now until you see the nutritionist, just keep up with your current choices. My nutritionist has me on a diabetic diet mostly, altho I try to lean toward the low side for carbs. I usually go with the healthy plate and cook separately for the household but sometimes I eat the same as they. Then however, I use food products I can have. Nothing white, low or no salt, low sugars no added sugars, no fake sugars but stevia no fat yogurt, olive oil or avocado, fruits, vegies, eggs, low fat cheese, low fat cottage cheese, low fat milk, low fat choc milk as treat, protein drinks, fish, lean meats, wheat bread, occasional sweet potato, earth balance butter....read labels closely. Lots of water. I had a doctor that said they should call it sugar liver because it's more sugars than fat that makes it fatty. Drink as much coffee as he can safely or tea, caffeine is known to protect against inflation of the liver. Good luck.
Thanks for your advice guys! We’re just going to keep doing what we’re doing for now until he sees his dietician.
Also, does anyone know where I can get 100% peanut butter powder? We live in a small town and only have a Walmart, krogers, and Aldi’s. I’ve looked at and all the powder peanut butter I’ve seen has at least 1 g of added sugar.
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First of all, congratulations on what sounds like a ton of really good changes you have already made. All the suggestions above are excellent ones. For me personally, my fatty liver is from weight gain in the belly. I am working to get off that weight. But I have found my improvement is also triggered by reducing high cholesterol and increasing exercise. (been through this before, then Covid put me in a funk, I gained weight, quit exercising and NASH became very bad, very quick). I focus on eating a diabetic diet, no sugars or anything that turns to sugar in my body is the easiest way for me to think of how to eat. And a really good cholesterol reducing diet along with exercise. In addition to the diabetic style of eating, I have 2 tablespoons of high quality Extra Virgin Olive Oil (do not use the low grade olive oil and most of this I get in recipes), have 2-3 avocados a week and steel cut oatmeal (this cooks so good in instantpot - 4 min and let it sit under pressure 20 min-I make a weeks worth at a time and keep in fridge) 5 out of 7 days a week. You just have to be sure to account for the calories in the first 2, but from what I have read these can be helpful on the cholesterol side. I no longer eat any beef, (I love it, but bye bye) and only have pork a few times a month. I only eat fish when I go out to eat and the only side I have is grilled veggies - whatever they have. Eat fish probably 75% of the time. You have done a great job getting started. And as Braunschweiger says above, you do get used to it. My hepatologist asked me at my last appt, what I have for snacks and I had to really think about it. I don't really snack anymore and when I think I am due a treat, I have a bowl of strawberries, blueberries, blackberries and raspberries. I buy organic from Costco. I also add them to my steel cut oats in the morning to make that an even better. Now I apologize for this being long, but I wanted to give you some recipes too that I have come to really like.
With steel cut oats, you can also dice up an apple or two and add cinnamon before you cook them in the instapot. It really tastes great. I still like adding the fruit as well.
I have a small herb garden outside and like to use fresh oregano, parsley, etc in my recipes whenever I can. It just tastes better.
Cod recipe. But you only need about 1/4 of the "panko breadcrumb mixture". I cook it in the air fryer and only put it on the top, but put yogurt on top and bottom. Yogurt keeps the fish moist and topping gives a great crispy taste. I feel like I am having a really good restaurant meal. shelovesbiscotti.com/air-fr...
Turkey meatloaf. This recipe is so good. I use G Hughes sugar free BBQ and Ketchup. I do cook my onions before adding them. Next time I am adding mushrooms because I love them and saw that in another recipe. iheartnaptime.net/turkey-me.... Add garlic mashed cauliflower and green beans. Fabulous meal. Feels like comfort food
Salmon on grill. You can panfry it with olive oil if you are not a griller. Just a little olive oil so it doesn't stick to the grill, pepper. Grill has to be hot. Only cook it for about 2 minutes on each side. It will continue to cook when you pull it off. After it is grilled I crack a VERY small amount of Himalayan salt. I probably should not use any. Then squeeze a little lemon juice from fresh lemon over finished salmon. Don't add too much, you can add more but you can't take it away.
The internet is my friend. I search for "best recipe for healthy" whatever. I look at only 5 star recipes and search till I find healthy ones, or think of healthy options to switch out certain ingredients.
Finally, my husband and I socialize a lot. For the first 4 weeks, I just didn't go anywhere much. I was mad, a little pouty and hadn't established my new habits. Now its ok. If I don't know what is being served, I eat at home before I go, so I don't make a bad choice. When everyone is having cocktails, I order a club soda with a fresh lime. Its refreshing and no one knows you aren't drinking so you don't have to feel like your always "talking" about it. Most my friends know my status, but you don't want your health to be the center of the conversation.
Good luck and apologize for long response.
Thanks for the recipes! I was wondering if you know anything I can use to put in soups and sauces to make them thicker? Is corn starch still ok to use?
healthline.com/nutrition/su... first 5 are not good options with the fatty liver, but the last five are interesting and I might try them myself. Also, I loved the suggestions at the very end, #11.
Order the book Reverse Your Fatty Liver by Jonathan Mizel and Susan Peters. It tells you how to heal your fatty liver and has lots of recipes.
Awesome thanks I’ll look into it!
I cannot stress enough that he is so lucky to just have fatty liver and not Nash or worse. He needs to take it seriously now because he can reverse fatty liver!!!!!
Thanks and I know I’ve told him this. He does pretty good but I feel like he doesn’t take it as seriously as me. I feel like his Dr. kind of down played it.
Yes, they sometimes do downplay it. I have realized that I must take responsibility for my health. No one cares about it as much as me!
Before I gained the weight and quit exercising during Covid, I only had fatty liver and got it under control, so I thought. My sister is 7 years older and had already had a liver transplant. I knew better, but just thought I was ok and I would have plenty of time to turn things around again if my numbers went up again. Not true. In about 1 yr time I went to a stage F3 Fibrosis (last stage before Cirrhosis) . I highly recommend he finds a really good hepatologist or at least an endocrinologist. Also I forgot to mention in my other post, some endocrinologist believe statins can cause inflammation and add to fatty liver issues. But high cholesterol is even worse. If he is on statins and can control high cholesterol with diet, getting off statins could be beneficial. But never consider this without working closely with a physician and under a physicians guidance and recommendation.
Thanks for the advice. Thankfully my husband doesn’t have high cholesterol and isn’t on any medications.
I am not sure Jonathan researched some of his recipes. Lentils do not need soaked and there is a great recipe for red lentil soup but he say to soak the lentils 24-48hrs. I did not soak and really like the soup. I do a lot of stir fry veggies and with a little quinoa and sometimes with a baked small piece of salmon I am satisfied.
I also have Jonathan's Book excellent. I would like to add avocado Oil has a much higher flash point than olive oil thus I always use Avacodo oil to cook with or coconut. Olive oil for salad dressings and cold use.
I use a little olive oil when cooking my vegetables stir fry style. I have never liked avocados or anything with avocados in it. My husband does like avocados so I may have to try it with his. My mother always said I was from Mars because I have never liked bread or dairy my whole life and I am 63 yrs old, so that wasn’t hard for me to give up lol!!
Thanks! I ordered it as well!
I totally reversed my 'diffuse fatty liver' in a year - no longer T2D - and lost a lot of [previously unshiftable] weight. It can certainly be done. Obviously very sensible foods, as above, but my best tool is IF [Intermittent Fasting] whereby I begin eating at 2.30 pm and again at 7.30 pm = a 19:5 fast every day, only having half a lemon in hot/warm water early morning, later a big mug of coffee [with double cream] + water and herbal teas. It works and you can choose how long your IF is, 16:8 less or longer. No snacking!
I had great results in 2015/16 - obliterating T2D in four months - fasting 14:10, with x3 small meals each day, i.e. 10.30 am, 3.30 pm and 8.30 pm, losing 50 lbs over 4 months... Only 'permanent' vertigo led to GP telling me to 'eat starches' due to excessive vomiting and it just piled back on in no time... weight ran away and with no hope of getting it back again... 50 lbs back on when NOT eating bad stuff, never have! 
strange old thing is metabolism/ weight BUT I've got it this time. Best of xox
Yes! Intermediate fasting is great for the body! Fasts were common in biblical times, mostly out of necessity .
When it seems that nothing else can or will work, that does! Best wishes xox
Hi,
I was diagnosed with stage 4 last Feb. (2021) Lost 75 lbs and am no longer diabetic and no longer have high blood pressure. Also dropped to stage 3! In addition to low fat, low sodium is crucial. That is a challenge! Herbs and spices (read labels though) are your best friends. Whole wheat, low sodium lavash (a flatbread) with olive oil, garlic, low-fat, low-sodium cheese (Swiss is lowest probably, though Target brand low-fat mozz is not too bad.) Whatever veggies you like and some plant=-based pepperoni (sparingly because of the sodium) and/or highly seasoned ground turkey makes an amazing flatbread pizza. We also buy mostly organic since pesticides are pretty bad for the liver, too. The average conventional strawberry gets 25 "hits" of pesticides! I make salad toppers with raisins, sunflower seeds, almonds, and hemp seeds. High protein which adds to feeling full with a great salad. There is an online resource for low-sodium foods (healthyheartmarket.com) Not everything is low sodium there, but lots of stuff is--especially if you live in a small town and don't have access to specialty foods. I make frozen treats with fruit, no-sugar, no-fat yogurt (Chobani). Freeze them and they are better than ice cream! Stevia, erythritol, and allulose are good subs for sugar. Allulose is a "rare" sugar--not artificial. Also, hard to find and pricey, so I don't use it often. Try to avoid artificial stuff like Splenda and never aspartame!
Trader Joe's has low-sodium soy milk. I froth it for my coffee and it works great.
I am writing a cookbook for fatty liver that I hope to get going seriously in the Fall. Not for money--just to share. There are so many options--we just don't have them readily available because our culture values profit over nutrition. But that is another soapbox! 
You are definitely on the right track.
Thank you for the information! My husband has never been a huge sweet eater but now that he knows he can’t really have it he’s been craving it so bad. He use to eat a bowl of reese’s puffs every once in a while for a sweet treat but now he can’t have that. I got him some whole grain puff cereal but it has no sugar in it at all. He puts blueberries in it but to him it’s not the same. We were going to ask his dietician about replacements for cane sugar. I want to make him home made granola bars with nuts and seeds but idk what to use to make it a little sweet.
Do mind sharing what whole grain cereal you buy that has no added sugar? I haven’t found one. Is it rice based?
Yup, the brand is called arrowhead mills puffed kamut cereal. I got it on Amazon but I know some stores do have it just not where I live. It says that it’s 100% whole grain and no sugar.
Thank you!
Please share or let us know where we can get it. And thank you!
For granola bars, dates are sticky and hold the oats together, plus they are sweet. They are a mess to work with, but worth it. If you can find it in a store, Swerve brand makes erythritol granulated, confectioners, and brown "sugar." Erythritol is a sugar alcohol, so it doesn't impact blood sugar. It also doesn't have the side effects that malitol and maltodextrin have (those are artificial anyway, I believe.) The granulated erythritol has a cooling effect on the tongue (sort of tingly) but it is not unpleasant. Plus, you can cook with it. Xylitol (another sugar alcohol) is actually beneficial for the teeth, but super toxic for dogs. So, that will depend on your household. It also tastes pretty good. Monk fruit is another great substitute. Lakanto brand makes all kinds of stuff with monk fruit (a natural sugar.) Their "maple" syrup is awesome! As with everything good, it is expensive. I stock up when I catch it on sale. It is fairly thin, but holy cow it actually tastes like maple syrup. I make a sweet snack mix (whole grain cereals, unsalted nuts, raisins, dried apple juice-sweetened cranberries, high fiber cereal, and (believe it or not) organic, whole grain toddler puffs! I use some of the syrup, avocado oil/olive oil, lemon peel [dried and powdered--from Penzeys], orange peel, cardamom, cloves, and allspice. Lemon and cardamom are an amazing combo. It ends up being super low sodium, low fat, moderate carbs, and addictively yummy! I also make a savory version that is like a faux Chex mix. (onion powder, garlic powder, smoked paprika, a tiny bit of ancho chili powder, unsalted wheat pretzels, worchestershire--not much--a wee bit of Trader Joe's bbq coconut aminos, NoSalt, basically the same cereals as above, and olive oil/avocado oil.) Mix it and cook it just like Chex Mix. Then try to control yourself!
All of this takes a lot of research and trial-and-error. But it is so worth it!
Awesome! My husband loves dates do that would be could and they are sticky so they could hold it all together. I have seen monk fruit mixed with erythritol in the store but I didn’t know if it affected the liver like regular sugar can. And yes I’ve noticed a lot of the stuff I’ve bought for my husband is more expensive. Especially since we live in a small town. I have to order stuff online and have to pay for shipping too.
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