Fatty liver disease occurs when excess fat accumulates in the liver. There are two main types: non-alcoholic fatty liver disease (NAFLD) and alcoholic fatty liver disease (AFLD). NAFLD is prevalent in modern society, often occurring in individuals who are inactive, overweight, or obese; those with diabetes; and those with high cholesterol and triglyceride levels.
Menus for people with fatty liver disease should limit rapidly absorbed starches and sugary foods like white rice and white bread. Starches and sugars accelerate the conversion of carbohydrates into glucose, which is then converted into glycogen. If glucose levels are too high, the liver becomes overloaded and struggles to break down all the glycogen, increasing the risk of liver inflammation due to excess fat accumulation.
Instead, incorporate healthy fats such as fatty fish, olive oil, whole grains, and nuts. Foods with a low glycemic index, including green vegetables, nuts, beans, and less sweet fruits, are also good choices. Controlling portion sizes and calorie intake is crucial.
Below are 20 sample menus for main meals (lunch and dinner). You can adjust them based on your preferences and taste.
| Meal | Menu | Meal | Menu |
| 1 | White brown rice Ginger braised chicken Lemongrass fried threadfin Stir-fried colorful vegetables Shrimp and squash soup Watermelon juice | 11 | Black brown rice Stir-fried shiitake mushrooms with onions Grilled purple fish topped with minced meat and onions Bottle gourd soup with minced meat Eggplant with shrimp paste Guava juice |
| 2 | White brown rice Steamed eggs with fermented fish sauce and minced meat Lemongrass fried threadfin Jute mallow soup with shrimp Watermelon juice | 12 | Black brown rice Grilled snapper with chili sauce Snapper soup with sour bamboo shoots Fried squid patties Stir-fried chayote Grapefruit juice |
| 3 | Brown rice Sweet and sour red tilapia Japanese-style tofu Bone and squash soup Boiled bok choy Kombucha | 13 | Black brown rice Boiled chicken Braised salmon belly Stir-fried green beans Taro soup Eggplant with shrimp paste Kombucha |
| 4 | Black brown rice Fried chicken drumstick with fish sauce, served with lettuce, tomato, and cucumber Stir-fried green beans Baby corn and minced meat soup Pickled bean sprouts Kombucha | 14 | Duck noodle soup with bamboo shoots Fermented whey |
| 5 | Black brown rice Braised basa fish Stir-fried beef with sprouts and cucumber Tan o soup Eggplant with shrimp paste Kombucha | 15 | White brown rice Braised basa fish Braised salmon belly Stir-fried beef with green beans Rau ngot soup Pickled bean sprouts |
| 6 | Red brown rice Caramelized shrimp Stir-fried king oyster mushrooms Salmon head and bamboo shoot soup Pickled taro stems | 16 | Red brown rice Tofu with tomato sauce Snapper and bamboo shoot soup Stir-fried green beans with minced meat Pickled bean sprouts Kombucha |
| 7 | Red brown rice Turmeric braised chicken Fried threadfin Stir-fried green beans with minced meat Tan o soup with minced meat Kombucha | 17 | Tri-color brown rice Mackerel with tomato sauce Braised pork ribs with pickled mustard greens Water spinach and clam soup Pineapple juice |
| 8 | Red brown rice Fried red tilapia with tomato sauce Fried mackerel patties Stir-fried beef with fresh herbs Seaweed and tofu soup Kombucha | 18 | Brown rice Catfish with tomato sauce Braised tofu with straw mushrooms Boiled bok choy Seaweed and tofu soup Pickled scallions with fermented fish sauce Grapefruit juice |
| 9 | Tuna and fish cake noodle soup Grapefruit juice | 19 | Red brown rice Turmeric braised chicken Boiled eggplant with fish sauce and minced meat topping Rau ngot and shrimp soup Boiled cauliflower and bok choy with egg dip Grapefruit juice |
| 10 | Red brown rice Braised white anchovies with pepper Fried fish cakes Pork bone soup with vegetables Boiled cauliflower and kohlrabi Kombucha | 20 | Red brown rice Caramelized shrimp Braised salmon belly Rau cang cua salad Crab and jute mallow soup Fermented whey |
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A sample meal. Photo: *Doctor provided* |
Experts recognize that diet plays a key role in controlling and preventing the progression of fatty liver disease. The main principle is limiting fats, as they are high in calories and increase the risk of obesity.
Avoid foods and drinks high in simple sugars, especially fructose, found in soft drinks, sports drinks, sweet tea, and fruit juice. The maximum recommended sugar intake is 10% of total daily energy, ideally below 5% (about 25g/day for adults).
Avoid organ meats such as liver, intestines, heart, and brain, as they are high in cholesterol and can worsen fatty liver disease. Limit fast food and processed foods due to their high salt and unhealthy fat content. Absolutely avoid alcohol, as it causes serious liver damage and exacerbates the condition.
Traditional Vietnamese meals can be detoxifying as long as you limit starch and use minimal seasoning. If you crave starch, you can substitute with bamboo shoot noodles. Choose unrefined whole grains like beans, quinoa, sweet potatoes, brown rice, and whole grain oats. Prioritize plant-based proteins and limit animal sources, especially red meat (no more than twice a week or on weekends, with a maximum of 100g/day).
For fats, choose unrefined oils low in omega-6, such as extra virgin olive oil, cold-pressed avocado oil, cold-pressed coconut oil, and manually pressed sesame oil. Limit sweeteners and salt when cooking. Prioritize natural umami flavors from seaweed, meat, mushrooms, tomatoes, and potatoes instead of MSG/seasoning powder.
With vegetables, prioritize low-starch options and eat the rainbow—the more colors in each meal, the better. Eat less sweet or unsweetened varieties. Limit braising and stir-frying.
Thuy Quynh
