Easy Liver-Friendly Grocery List For MASLD (Metabolic Dysfunction-Associated Steatotic Liver Disease)

Focus on foods that support blood sugar balance, heart health, and reduce inflammation. 

*Always consult with your healthcare provider first before making any significant dietary changes or starting any new supplements or over-the-counter products. Ask your healthcare provider or dietician for any specific dietary recommendations that you should follow. 

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🥦 Vegetables

Choose fresh, frozen, or canned (low sodium)

✔ Spinach
✔ Carrots
✔ Green beans
✔ Zucchini
✔ Bell peppers
✔ Broccoli
✔ Cauliflower
✔ Sweet potatoes
✔ Cucumbers

Tip: Cooked vegetables may be easier to digest than raw.

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🍎 Fruits

Choose whole fruits when possible

✔ Apples
✔ Berries
✔ Oranges
✔ Pears
✔ Bananas
✔ Peaches
✔ Grapes

Tip: Aim for 1–2 servings at a time to avoid excess natural sugars.

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🍗 Protein

Helps protect muscle and support metabolism

✔ Skinless chicken
✔ Turkey
✔ Fish (salmon, tuna, cod)
✔ Eggs
✔ Greek yogurt
✔ Beans or lentils (if tolerated)
✔ Tofu

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🌾 Whole Grains

Support blood sugar control

✔ Oatmeal
✔ Brown rice
✔ Quinoa
✔ Whole grain bread
✔ Whole grain pasta
✔ Barley

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🥑 Healthy Fats

Use in small amounts

✔ Olive oil
✔ Avocado
✔ Nuts (almonds, walnuts)
✔ Seeds (chia, flax)

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🧀 Dairy Options

Choose lower-fat when possible

✔ Low-fat milk
✔ Unsweetened plant milk
✔ Cottage cheese
✔ Plain yogurt

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🥤 Beverages

✔ Water
✔ Unsweetened tea
✔ Coffee (in moderation)

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🚫 Limit These Items

Try to keep these occasional:

• Sugary drinks
• Fried foods
• Processed meats
• Packaged snacks
• Refined white bread
• Alcohol

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Helpful Shopping Tips

✔ Shop the outer aisles first
✔ Choose “low sodium” when possible
✔ Read labels for added sugar
✔ Buy simple, whole foods

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Medical Disclaimer

This material is for educational purposes only and is not intended to replace medical advice, diagnosis, or treatment from a qualified healthcare provider. Individuals should consult their physician or registered dietitian regarding personal medical concerns or before making dietary changes. Seek medical attention if symptoms worsen or new symptoms develop. Call 911 if you are experiencing a medical emergency.