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1. Coffee to help lower abnormal liver enzymes
Your daily cup of coffee could help protect your liver against NAFLD.

A 2021 reviewTrusted Source found that regular coffee consumption is associated with a lowered risk of developing NAFLD, as well as a decreased risk of the advancement of liver fibrosis in those already diagnosed with NAFLD.

Coffee also appears to lower the number of abnormal liver enzymesTrusted Source in people at risk for liver diseases.

2. Greens to prevent fat buildup
Compounds found in spinach and other leafy greens may help fight fatty liver disease.

A 2021 studyTrusted Source found that eating spinach specifically lowered the risk of NAFLD, possibly due to the nitrate and distinct polyphenols found in the leafy green.

Interestingly enough, the study focused on raw spinach, as cooked spinach did not have the same strong results. This could be because cooking spinach (and other leafy greens) may result in lowered polyphenolic content and antioxidant activity.

3. Beans and soy to reduce the risk of NAFLD
Both beans and soy have shown promise when it comes to reducing the risk of NAFLD.

A scientific overviewTrusted Source of diet and liver disease points out that legumes such as lentils, chickpeas, soybeans, and peas are not only nutritionally dense foods, but also contain resistant starches that help improve gut health.

Consumption of legumes may even help lower blood glucose and triglycerides in individuals living with obesity. In addition, a 2019 study found diets rich in legumes specifically helped lower the likelihood of NAFLD.

A few studiesTrusted Source have also found that eating soy (whether replacing a serving of meat or fish, or via consumption of miso soup, which contains fermented soy) may help protect the liver, though evidence is mixed.

Most likely this is because soy contains a high content of the protein β-conglycinin — noted for its ability to help lower triglyceride levels and possibly protect against visceral fat buildup.

Additionally, tofu is a low-fat food that serves as a good source of protein, making it an ideal choice if you’re trying to limit your fat consumption.

4. Fish to reduce inflammation and fat levels
Fatty fish such as salmon, sardines, tuna, and trout are high in omega-3 fatty acids. ResearchTrusted Source suggests that supplementing with omega-3s may benefit those with NAFLD by reducing liver fat, boosting protective HDL cholesterol, and lowering triglyceride levels.

5. Oatmeal for fiber
Whole-grain, fiber-rich foods like oatmeal are associatedTrusted Source with a reduced risk of NAFLD-related diseases.

Studies have shownTrusted Source that a nutritious diet rich in high fiber foods like oats is effective for those with NAFLD and may help reduce triglyceride levels.

6. Nuts to help reduce inflammation
A diet rich in nuts is associated with reduced inflammation, insulin resistance, and oxidative stress, and a lower prevalence of NAFLD.

A large studyTrusted Source from China found that increased nut consumption was significantly associated with a lowered risk of NAFLD — and research Trusted Sourcehas found that people with fatty liver disease who eat walnuts have improved liver function tests.

7. Turmeric to reduce markers of liver damage
High doses of curcumin — the active ingredient in turmeric — might reduce markers of liver damage in people with NAFLD.

StudiesTrusted Source focusing on turmeric supplementation show the bright orange root may decrease levels of serum alanine aminotransferase (ALT) and aspartate aminotransferase (AST) — two enzymes that are abnormally high in people with fatty liver disease.

8. Sunflower seeds for antioxidants
Sunflower seeds are particularly high in vitamin E, an antioxidant often usedTrusted Source (via supplementation) in the treatment of NAFLD.

While most research around NAFLD and vitamin E focuses on supplements, a 100-gram serving of sunflower seeds has about 20 milligramsTrusted Source of vitamin E, more than 100 percent of the Daily Recommended Value.Trusted Source If you’re looking to increase your vitamin E consumption naturally, sunflower seeds are a good starting point.

9. Increase unsaturated fat intake
Swapping out sources of saturated fat — like butter, fatty cuts of meat, sausages, and cured meats — for unsaturated fat sources — like avocados, olive oil, nut butter, and fatty fish — may be helpful for those with NAFLD.

This is one reason why the Mediterranean diet is sometimes recommendedTrusted Source for individuals living with NAFLD, because of its focus on minimally processed whole foods containing unsaturated fat, as well as being high in vegetables, fruit, and legumes, all of which aid its ability to help reduce total cholesterol.

10. Garlic to improve overall health
This vegetable not only adds flavor to food, but small experimental studies also show that garlic powder supplementsTrusted Source may help reduce body weight and fat in people with fatty liver disease.

In a recent 2020 studyTrusted Source, patients with NAFLD that took 800 mg of garlic powder per day for 15 weeks saw reductions in liver fat and improved enzyme levels.

When it comes to whole food consumption, a 2019 studyTrusted Source found that frequent consumption of raw garlic was inversely associated with NAFLD in Chinese men (but not women).