A NASH Diet Food List for Your Liver

Nonalcoholic steatohepatitis (NASH) is a liver condition that requires careful attention to diet and nutrition. Making changes to your diet — combined with regular exercise — is the primary way to manage NASH and reduce further liver damage. If the disease is caught in its early stages, a healthy eating plan and exercise may even reverse the damage.^1,2

Adopting a Mediterranean-style NASH diet

The Mediterranean diet is a way of eating that focuses on whole, plant-based foods. It is inspired by the traditional diets of people who live in the Mediterranean region. This eating plan is rich in antioxidants, vitamins, and minerals. It has been linked to:^2,3

• Decreased risk of heart disease
• Reduced inflammation
• Reduced LDL (bad) cholesterol
• Weight loss

All these benefits can help improve liver health. This makes it an ideal diet for people living with NASH.^2,3

The Mediterranean eating plan consists of:^2,3

• Fruits and vegetables
• Healthy fats like avocado, olive oil, nuts, and seeds
• Whole grains
• Lean protein, like chicken and fish
• Limited red meat

What foods are on a NASH diet food list?

Whether you choose to eat a Mediterranean diet or not, those with NASH should focus on eating minimally processed, fresh foods.²

Colorful fruits and vegetables

Fruits and veggies are a staple of a NASH diet. They are packed with antioxidants and fiber. They help fight inflammation, keep you feeling full, and support overall health.^2,3

The more naturally colorful your diet is, the better (note: food coloring does not count!). A colorful diet ensures you receive a greater variety of antioxidants and micronutrients. Aim for a rainbow of produce colors from foods such as:^2,3

• Berries and citrus fruits
• Beets, peppers, and tomatoes
• Cruciferous vegetables like broccoli and cauliflower
• Leafy greens like spinach and kale

Whole grains

Whole grains provide energy and fiber. Instead of refined grains like white bread and white pasta, opt for whole-grain options in your meal plan, such as:^2,3

• Brown rice
• Oats and quinoa
• Whole wheat bread and pasta

Lean proteins

For those with advanced NASH (cirrhosis), doctors often recommend increasing protein intake. However, eating the right protein is key. Instead of eating red meat, which is high in fat, incorporate these protein sources:^2,3

• Beans, legumes, and tofu
• Eggs
• Fish
• Skinless poultry

Healthy fats

Fat is a staple of any diet, but there are good fats and bad fats. It is important to eat the right kinds if you have NASH. Saturated and trans fats promote high cholesterol, a comorbidity of NASH. Avoid those and include healthy sources such as:^2,3

• Avocado
• Nuts and seeds
• Olive oil

Low-fat dairy

Dairy products like milk, yogurt, and cheese are good sources of calcium and protein. Because they can be high in fat, choose low-fat or fat-free dairy alternatives. Remember to eat them in moderation.²

What foods should I avoid on a NASH eating plan?

People with NASH should steer clear of certain foods that increase inflammation and fat buildup in the liver. If you have NASH, the following foods should be avoided.^4,5

Processed foods

Processed foods — like fast food, junk food, and many packaged foods — are loaded with added sugar, unhealthy fats, and salt. These ingredients contribute to liver inflammation and weight gain. It is best to cut these foods out of your meal plan.^3,4

Saturated and trans fats

Saturated and trans fats are unhealthy fats that increase LDL cholesterol. High cholesterol and NASH are often related. Unchecked cholesterol levels can increase the pace of liver damage and can also lead to heart disease.⁵

Examples of foods high in these fats include:^2,5

• Baked goods
• Butter
• Fatty meats and fried foods

Excessive alcohol

NASH is not caused by high alcohol consumption, but alcohol can worsen liver disease and contribute to liver inflammation. It is better to limit alcohol if you have NASH. If you have advanced NASH, experts recommend avoiding alcohol entirely.^1,2

How to manage portion control and your meal plan

Portion control can help with weight loss goals and is helpful for those with NASH. Try these tips for your daily meal plan:^1,6

• Eat slowly and mindfully: Pay attention to when you feel hungry and full. Practice mindful eating to prevent overeating.
• Don’t skip meals: Skipping meals can lead to overeating later. It is best to eat regular, balanced meals throughout the day.
• Use smaller plates and bowls: This may help prevent you from overeating.
• Eat without distractions: Eating without screens or other distractions allows you to focus on the sensory experience of eating. Paying attention to taste, texture, and smell helps you slow down.

How a dietitian or nutritionist can help with a NASH diet

Your doctor may recommend working with a dietitian or nutritionist to help you meet your dietary and nutritional goals. These experts can help you create a personalized NASH meal plan. They take into consideration your medical history, lifestyle, and food preferences.³

Additional help is available

If diet and exercise alone do not lead to weight loss, other treatment options — such as medicines or weight-loss surgery — may be needed. These options can provide additional support in achieving weight loss. This is crucial for improving liver health and preventing further liver damage. Talk to your doctor about what NASH lifestyle changes are right for you.²