Fatty Liver Diet Guide: Complete Guide

Fatty Liver Diet Guide: Best Foods, Meal Plan, and Nutrition Tips for a Healthy Liver

Fatty liver disease has become one of the most common liver conditions worldwide, affecting millions of people across all age groups. It occurs when excess fat accumulates in the liver, reducing its ability to function efficiently. In its early stages, fatty liver often causes no noticeable symptoms, making it easy to overlook until routine blood tests or imaging reveal the condition.

The most common form is Non-Alcoholic Fatty Liver Disease (NAFLD), now increasingly referred to as Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD) in updated medical terminology. This condition is strongly linked to obesity, insulin resistance, type 2 diabetes, high cholesterol, and metabolic syndrome. Although fatty liver can progress to more serious liver disease in some individuals, early intervention through healthy lifestyle changes can often reduce liver fat and improve liver health.

One of the most effective treatments for fatty liver is nutrition. There is no single "fatty liver diet," but research consistently shows that eating a balanced diet rich in vegetables, fruits, whole grains, lean protein, healthy fats, and fiber while reducing added sugars and highly processed foods can significantly improve liver health. Even a modest weight loss of 5–10% of body weight has been associated with meaningful reductions in liver fat and improvements in liver function for many people with overweight or obesity.

Regular physical activity, adequate sleep, stress management, and avoiding excess alcohol are equally important in supporting liver recovery. Small, sustainable changes are generally more effective than extreme diets or unproven "liver detox" programs.

In this comprehensive guide, you'll learn what fatty liver disease is, why it develops, how diet affects liver health, the best foods to eat, foods to limit, practical meal-planning strategies, and lifestyle habits that support long-term liver wellness.https://www.who.int

What Is Fatty Liver Disease?

Fatty liver disease occurs when excess fat accumulates inside liver cells.

Normally, the liver contains a small amount of fat. However, when fat accounts for more than about 5% of the liver's weight, it is considered fatty liver.https://liverfoundation.org

There are two major types:

1. Non-Alcoholic Fatty Liver Disease (NAFLD/MASLD)

This type develops in people who drink little or no alcohol.

It is commonly associated with:

• Overweight and obesity

• Insulin resistance

• Type 2 diabetes

• High cholesterol

• High triglycerides

• Metabolic syndrome

NAFLD is now often referred to as Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD) in updated clinical terminology.

2. Alcohol-Related Liver Disease

This form develops due to excessive alcohol consumption.

Although the causes differ, healthy eating patterns support liver health in both conditions.

Why Does Fat Build Up in the Liver?

Fatty liver develops when the liver stores more fat than it can process and remove.

Several factors contribute to this imbalance.

Common risk factors include:

• Excess calorie intake

• Obesity

• Insulin resistance

• Type 2 diabetes

• High triglycerides

• Physical inactivity

• Diets high in added sugars

• Frequent intake of ultra-processed foods

• Certain medications

• Genetic factors

When these factors persist, fat gradually accumulates inside liver cells.

How Fatty Liver Affects Your Health

The liver performs more than 500 important functions, including:

• Processing nutrients

• Producing bile for digestion

• Storing vitamins and minerals

• Regulating blood sugar

• Metabolizing fats

• Removing toxins and waste products

• Producing proteins involved in blood clotting

Excess fat may interfere with these functions over time.

Although many people remain symptom-free in the early stages, untreated fatty liver can increase the risk of:

• Liver inflammation

• Liver scarring (fibrosis)

• Cirrhosis

• Liver failure (advanced cases)

• Cardiovascular disease

• Type 2 diabetes

Early diagnosis and lifestyle changes greatly improve outcomes.

Can Fatty Liver Be Reversed?

For many people, yes.

The liver has a remarkable ability to heal itself.

In the early stages, reducing liver fat through healthy lifestyle changes can improve liver function and, in many cases, reverse fatty liver.

The most effective strategies include:

• Achieving gradual weight loss if overweight

• Eating a balanced, nutrient-rich diet

• Increasing physical activity

• Managing blood sugar and cholesterol

• Limiting alcohol (or avoiding it entirely if advised by your healthcare provider)

• Sleeping well

• Managing stress

Rapid weight loss and crash diets are not recommended because they may worsen liver health in some cases.https://wellorafit.com/services/doctor-consultations/

Common Symptoms of Fatty Liver

Many people have no symptoms, especially in the early stages.

When symptoms do occur, they may include:

• Persistent fatigue

• Mild discomfort in the upper right abdomen

• Feeling of fullness

• Weakness

• Difficulty concentrating

Because symptoms are often absent, fatty liver is frequently discovered during:

• Routine blood tests

• Liver enzyme testing

• Ultrasound

• CT scan

• MRI

Who Is at Higher Risk?

You may have a higher risk of developing fatty liver if you:

• Are overweight or obese

• Have type 2 diabetes

• Have insulin resistance

• Have high triglycerides

• Have high cholesterol

• Have high blood pressure

• Have PCOS

• Have metabolic syndrome

• Lead a sedentary lifestyle

• Have a family history of fatty liver disease

Not everyone with these risk factors develops fatty liver, but they increase the likelihood of the condition.

How Does Diet Affect Fatty Liver?

Diet plays a central role in the development and management of fatty liver disease.https://wellorafit.com/services/nutrition-diet-planning/

A diet high in:

• Added sugars

• Sugar-sweetened beverages

• Refined carbohydrates

• Saturated fats

• Trans fats

• Ultra-processed foods

may contribute to increased liver fat.

In contrast, a diet rich in:

• Vegetables

• Fruits

• Whole grains

• Legumes

• Lean protein

• Healthy fats

• Fiber

can support liver health and improve metabolic function.

Research consistently shows that overall dietary quality is more important than any single "superfood" or supplement.

Best Diet for Fatty Liver

There is no single "fatty liver diet," but research consistently shows that certain eating patterns can reduce liver fat, improve liver function, and support overall metabolic health.

The ideal diet should focus on:

• Whole, minimally processed foods

• High-fiber carbohydrates

• Lean protein

• Healthy fats

• Plenty of fruits and vegetables

• Limited added sugars and refined carbohydrates

The goal is not simply to lose weight, but to improve liver health while supporting sustainable lifestyle habits.

The Mediterranean Diet for Fatty Liver

Among all dietary patterns, the Mediterranean diet has the strongest evidence for improving fatty liver disease.

This eating pattern emphasizes:

• Vegetables

• Fruits

• Whole grains

• Legumes

• Nuts

• Seeds

• Olive oil

• Fish

• Lean protein

• Herbs and spices

Research suggests that the Mediterranean diet may:

• Reduce liver fat

• Improve insulin sensitivity

• Lower inflammation

• Improve cholesterol levels

• Support healthy weight loss

• Reduce cardiovascular disease risk

Even without significant weight loss, adopting Mediterranean-style eating may improve liver health.

Best Foods for Fatty Liver

1. Vegetables

Vegetables are rich in fiber, antioxidants, vitamins, and minerals that support liver function.

Aim for at least 3–5 servings daily.

Excellent choices include:

• Spinach

• Broccoli

• Cauliflower

• Cabbage

• Bell peppers

• Tomatoes

• Carrots

• Pumpkin

• Bottle gourd

• Ridge gourd

• Okra

• Green beans

Fill half your plate with vegetables whenever possible.

2. Fruits

Whole fruits provide fiber and antioxidants.

Recommended fruits:

• Apples

• Berries

• Oranges

• Guava

• Papaya

• Pears

• Kiwi

• Pomegranate

Limit fruit juices because they contain less fiber and may contribute to higher sugar intake.

3. Whole Grains

Replace refined grains with whole grains.

Healthy options:

• Brown rice

• Oats

• Quinoa

• Barley

• Whole wheat

• Millets

• Whole-grain bread

Whole grains improve satiety and help regulate blood sugar.

4. Lean Protein

Protein supports muscle maintenance and promotes fullness.

Vegetarian

• Paneer (low fat)

• Tofu

• Soy chunks

• Lentils

• Chickpeas

• Kidney beans

• Greek yogurt

• Low-fat milk

Non-Vegetarian

• Chicken breast

• Fish

• Eggs

• Turkey

Aim to include protein with every meal.

5. Healthy Fats

Healthy fats support heart health and may reduce inflammation.

Choose:

• Olive oil

• Almonds

• Walnuts

• Pistachios

• Chia seeds

• Flaxseeds

• Pumpkin seeds

• Avocados

Consume in moderation because they are calorie-dense.

The Importance of Dietary Fiber

Fiber is one of the most important nutrients for people with fatty liver.

Benefits include:

• Improves gut health

• Supports healthy blood sugar

• Reduces hunger

• Helps weight management

• Improves cholesterol

• Supports liver health

Good sources include:

• Vegetables

• Fruits

• Whole grains

• Lentils

• Beans

• Oats

• Chia seeds

• Flaxseeds

Aim for approximately 25–35 grams of fiber daily.

Protein and Fatty Liver

Adequate protein intake helps preserve muscle during weight loss.

Maintaining muscle is important because muscle tissue improves insulin sensitivity and supports healthy metabolism.

Protein-rich foods include:

• Eggs

• Fish

• Chicken

• Paneer

• Tofu

• Greek yogurt

• Lentils

• Chickpeas

• Soy products

Include protein in every main meal.

Healthy Fats vs Unhealthy Fats

Not all fats affect liver health in the same way.

Choose More Often

• Olive oil

• Nuts

• Seeds

• Fatty fish

• Avocados

These provide unsaturated fats that support heart and liver health.

Limit

• Deep-fried foods

• Butter

• Processed meats

• Commercial baked goods

• Foods high in trans fats

Reducing saturated and trans fats may help improve liver health.

Can Coffee Help Fatty Liver?

Interestingly, research suggests that regular coffee consumption (without excessive sugar or cream) may be associated with better liver health in many adults.

Potential benefits include:

• Lower liver enzyme levels

• Reduced liver inflammation

• Slower progression of liver disease in some individuals

Moderate coffee intake—typically 2–3 cups per day, if appropriate for your health—may be beneficial. However, coffee should not replace medical treatment or healthy eating.

If you are sensitive to caffeine or have other medical conditions, discuss your intake with your healthcare provider.

Foods to Limit or Avoid

Reducing certain foods can help decrease liver fat and improve metabolic health.

1. Sugary Beverages

Examples:

• Soft drinks

• Energy drinks

• Sweetened iced tea

• Packaged fruit juices

These are major sources of added sugars and may contribute to liver fat accumulation.

Choose:

• Water

• Lemon water (without added sugar)

• Unsweetened tea

• Sparkling water

2. Refined Carbohydrates

Limit:

• White bread

• White rice (large portions)

• Pastries

• Cookies

• Cakes

• Sugary breakfast cereals

Choose whole-grain alternatives whenever possible.

3. Deep-Fried Foods

Examples:

• French fries

• Fried chicken

• Pakoras

• Chips

• Fried snacks

These foods are often high in calories and unhealthy fats.

4. Processed Foods

Limit:

• Instant noodles

• Packaged snacks

• Fast food

• Processed meats

• Frozen fried foods

Choose freshly prepared meals whenever possible.

5. Excess Alcohol

Alcohol can worsen liver damage and should be limited or avoided based on your healthcare provider's recommendations, especially if you have liver disease.

Sample Fatty Liver Meal Plan

Breakfast

• Vegetable oats cooked with milk

• One boiled egg or tofu scramble

• One apple

Mid-Morning Snack

• Greek yogurt

• Mixed berries

Lunch

• Grilled chicken or paneer

• Brown rice or millet

• Mixed vegetables

• Salad

Evening Snack

• Roasted chana

OR

• Apple with almonds

Dinner

• Dal

• Whole wheat chapati

• Stir-fried vegetables

• Low-fat curd

Optional Bedtime Snack

• Warm low-fat milk

OR

• Plain Greek yogurt

Common Nutrition Mistakes

1. Following Detox Diets

There is no scientific evidence that juice cleanses or detox diets remove fat from the liver.

Your liver naturally performs detoxification.

2. Losing Weight Too Quickly

Rapid weight loss may worsen fatty liver in some individuals.

Aim for gradual, sustainable weight loss under professional guidance.

3. Skipping Meals

Skipping meals often leads to overeating later.

Eat balanced meals at regular intervals.

4. Eating Too Much Fruit Juice

Whole fruit is healthier than fruit juice because it contains fiber and promotes better blood sugar control.

5. Ignoring Portion Sizes

Even healthy foods can contribute excess calories if eaten in very large portions.

Practice portion control using:

• Smaller plates

• Balanced meals

• Mindful eating

6. Depending on Supplements Alone

Many supplements claim to "cleanse" or "repair" the liver, but most lack strong scientific evidence. Supplements should not replace a balanced diet, regular exercise, or medical care.

Exercise and Fatty Liver: Why Physical Activity Matters

Regular physical activity is one of the most effective lifestyle interventions for managing fatty liver disease. Along with a balanced diet, exercise helps reduce liver fat, improve insulin sensitivity, support healthy weight loss, and enhance overall metabolic health.

The good news is that you don't need intense workouts to see benefits. Even moderate exercise performed consistently can improve liver health, even if significant weight loss hasn't yet occurred.

The key is to find activities you enjoy and can maintain long term.

Benefits of Exercise for Fatty Liver

Regular exercise may help:

• Reduce fat stored in the liver

• Improve insulin sensitivity

• Lower blood sugar levels

• Improve cholesterol and triglyceride levels

• Support healthy weight loss

• Preserve muscle mass

• Reduce inflammation

• Increase energy levels

• Improve heart health

• Lower the risk of type 2 diabetes

Combining aerobic exercise with strength training provides the greatest overall health benefits.

Best Types of Exercise for Fatty Liver

1. Brisk Walking

Walking is one of the safest and easiest exercises for people of all fitness levels.

Benefits include:

• Burns calories

• Improves circulation

• Supports liver health

• Reduces insulin resistance

• Improves cardiovascular fitness

Aim for:

30–45 minutes on most days of the week or 7,000–10,000 steps daily.

2. Strength Training

Building muscle improves metabolism and helps the body use glucose more efficiently.

Examples include:

• Squats

• Lunges

• Push-ups

• Resistance bands

• Dumbbell exercises

• Bodyweight workouts

Benefits:

• Preserves lean muscle

• Improves insulin sensitivity

• Supports healthy metabolism

• Increases resting calorie expenditure

Aim for:

2–3 sessions per week

3. Moderate Cardio

Examples:

• Cycling

• Swimming

• Dancing

• Elliptical training

• Jogging

• Hiking

Aim for:

150–300 minutes of moderate-intensity aerobic exercise each week, following general physical activity recommendations.

4. Yoga

Yoga supports both physical and mental well-being.

Potential benefits include:

• Stress reduction

• Improved flexibility

• Better balance

• Improved sleep quality

• Increased mindfulness

Although yoga alone is unlikely to reduce liver fat significantly, it complements other healthy lifestyle habits.

Weight Loss and Fatty Liver

For people who are overweight or have obesity, gradual weight loss is one of the most effective ways to improve fatty liver disease.

Research suggests:

• 3–5% weight loss may reduce liver fat.

• 7–10% weight loss may improve liver inflammation and liver function in many individuals.

• Greater weight loss may provide additional benefits in selected cases under medical supervision.

Healthy weight loss should be gradual.

Aim for approximately:

0.5–1 kg per week

Avoid crash diets because rapid weight loss may worsen liver health in some individuals.

Fatty Liver and Insulin Resistance

Insulin resistance plays a major role in the development of Non-Alcoholic Fatty Liver Disease (NAFLD/MASLD).

When cells become less responsive to insulin:

• Blood sugar levels increase.

• The liver produces more fat.

• Fat accumulates inside liver cells.

• Weight gain becomes more likely.

Improving insulin sensitivity through healthy eating and regular physical activity can reduce liver fat and improve metabolic health.

Helpful strategies include:

• Choosing high-fiber carbohydrates

• Including protein with every meal

• Exercising regularly

• Achieving gradual weight loss if needed

• Limiting sugary beverages and highly processed foods

Sleep and Liver Health

Poor sleep affects far more than energy levels—it can also influence metabolism and liver health.

Studies suggest that insufficient sleep may contribute to:

• Insulin resistance

• Weight gain

• Increased appetite

• Poor blood sugar control

• Higher inflammation

Healthy sleep habits support overall metabolic health and may help with long-term liver management.

Sleep Tips

• Aim for 7–9 hours each night.

• Keep a consistent sleep schedule.

• Avoid heavy meals just before bedtime.

• Limit caffeine in the evening.

• Reduce screen exposure before sleeping.

Stress and Fatty Liver

Chronic stress doesn't directly cause fatty liver, but it can contribute to behaviors that increase the risk of liver fat accumulation.

Stress may lead to:

• Emotional eating

• Increased intake of processed foods

• Reduced physical activity

• Poor sleep

• Weight gain

Managing stress is an important part of a healthy lifestyle.

Healthy Ways to Reduce Stress

Try:

• Meditation

• Deep breathing exercises

• Yoga

• Walking outdoors

• Reading

• Journaling

• Listening to music

• Spending time with family and friends

Even 10–20 minutes daily of stress management can improve overall well-being.

Fatty Liver and Diabetes

Fatty liver and type 2 diabetes are closely linked.

People with diabetes have a higher risk of developing fatty liver, while people with fatty liver are also more likely to develop insulin resistance and type 2 diabetes.

Managing blood sugar is therefore an essential part of fatty liver treatment.

Strategies include:

• Eating balanced meals

• Limiting added sugars

• Choosing whole grains

• Exercising regularly

• Maintaining a healthy body weight

• Taking prescribed medications as directed

Common Myths About Fatty Liver

Myth 1: Fatty liver only affects people who drink alcohol.

Fact

Most cases are caused by metabolic conditions such as obesity, insulin resistance, and type 2 diabetes rather than alcohol.

Myth 2: Fatty liver cannot be reversed.

Fact

In many people, especially in the early stages, reducing liver fat through healthy lifestyle changes can improve liver function and even reverse fatty liver.

Myth 3: Liver detox drinks cure fatty liver.

Fact

There is no strong scientific evidence that detox drinks, cleanses, or herbal teas remove fat from the liver.

Your liver naturally detoxifies the body.

Myth 4: Only overweight people develop fatty liver.

Fact

Although obesity is a major risk factor, fatty liver can also occur in people with a healthy body weight, particularly those with insulin resistance, type 2 diabetes, or certain genetic factors.

Myth 5: Medication alone will cure fatty liver.

Fact

Lifestyle changes—including healthy eating, regular exercise, weight management, and controlling blood sugar—remain the cornerstone of fatty liver management.

Scientific Evidence on Diet and Fatty Liver

Research consistently supports lifestyle modification as the first-line treatment for NAFLD/MASLD.

Current evidence shows:

• Gradual weight loss reduces liver fat and improves liver enzyme levels.

• The Mediterranean diet is associated with improved liver health and reduced liver fat.

• Regular aerobic and resistance exercise improves insulin sensitivity and liver function.

• Reducing added sugars, especially sugar-sweetened beverages, helps decrease liver fat accumulation.

• Fiber-rich diets improve metabolic health and support healthy gut bacteria, which may indirectly benefit liver health.

Rather than focusing on individual "superfoods," experts recommend improving the overall quality of the diet.

Daily Habits for a Healthy Liver

Morning

• Drink water after waking.

• Eat a balanced, protein-rich breakfast.

• Take prescribed medications if applicable.

• Go for a short walk if possible.

Throughout the Day

• Fill half your plate with vegetables.

• Include lean protein at every meal.

• Choose whole grains instead of refined grains.

• Stay hydrated.

• Avoid sugary drinks.

Evening

• Eat dinner at least 2–3 hours before bedtime.

• Limit late-night snacking.

• Take a short walk after dinner.

• Practice stress-management techniques.

Healthy Liver Checklist

✔ Maintain a healthy body weight.

✔ Aim for 150–300 minutes of exercise weekly.

✔ Include protein with every meal.

✔ Eat 25–35 g of fiber daily.

✔ Choose whole grains over refined grains.

✔ Limit added sugars and sugary beverages.

✔ Avoid excessive alcohol.

✔ Sleep 7–9 hours every night.

✔ Stay hydrated.

✔ Have regular follow-ups with your healthcare provider and monitor liver health as recommended.

Key Takeaways

• Fatty liver disease is commonly linked to obesity, insulin resistance, type 2 diabetes, and metabolic syndrome, but it can often be improved through healthy lifestyle changes.

• A balanced diet rich in vegetables, fruits, whole grains, lean protein, healthy fats, and fiber supports liver health and reduces liver fat.

• Gradual weight loss of 5–10% of body weight can significantly improve liver fat, liver inflammation, and overall liver function in many people with overweight or obesity.

• Regular physical activity, including aerobic exercise and strength training, helps improve insulin sensitivity and supports healthy weight management.

• Limiting added sugars, sugary drinks, refined carbohydrates, and ultra-processed foods is essential for managing fatty liver.

• There is no scientific evidence that detox drinks or liver cleanse products reverse fatty liver.

• Adequate sleep, stress management, hydration, and regular medical follow-up are important parts of long-term liver health.

• Sustainable lifestyle changes are far more effective than crash diets or quick-fix supplements.

Conclusion

A diagnosis of fatty liver disease can feel overwhelming, but the good news is that the condition is often manageable—and in many cases, reversible—especially when identified early. Unlike many chronic liver diseases, fatty liver responds remarkably well to healthy lifestyle changes.

A balanced diet rich in vegetables, fruits, whole grains, lean protein, legumes, healthy fats, and fiber provides the nutrients your liver needs while helping reduce excess fat accumulation. Combined with regular physical activity, gradual weight loss (when appropriate), quality sleep, and stress management, these habits can significantly improve liver health and lower the risk of disease progression.

It is equally important to avoid relying on unproven detox programs or miracle supplements. Your liver already has a natural detoxification system, and there is no single food or drink that can "cleanse" it. Instead, consistent healthy eating, portion control, limiting added sugars, and staying physically active remain the most effective strategies supported by scientific evidence.

Remember that every small step counts. Choosing water instead of sugary drinks, adding more vegetables to your meals, walking regularly, and maintaining a healthy body weight can have a meaningful impact over time. If you have fatty liver along with conditions such as obesity, diabetes, high cholesterol, or high blood pressure, working closely with your healthcare provider and a registered dietitian can help you create a personalized plan for long-term success.

Your liver has an incredible ability to heal. By making sustainable lifestyle changes today, you're investing not only in better liver health but also in improved energy, metabolism, heart health, and overall well-being.

Frequently Asked Questions (FAQ Schema)

1. What is the best diet for fatty liver?

The best diet for fatty liver emphasizes whole, minimally processed foods such as vegetables, fruits, whole grains, legumes, lean protein, healthy fats, and fiber while limiting added sugars, refined carbohydrates, and ultra-processed foods. The Mediterranean diet has the strongest evidence for improving liver health.

2. Can fatty liver be reversed?

Yes. In many people, especially in the early stages, fatty liver can improve or even reverse through gradual weight loss, a balanced diet, regular exercise, and management of underlying conditions such as diabetes and high cholesterol.

3. Which foods help reduce fatty liver?

Foods that support liver health include:

• Leafy green vegetables

• Broccoli

• Oats

• Brown rice

• Lentils

• Beans

• Fish

• Chicken

• Eggs

• Olive oil

• Nuts and seeds

• Fruits such as apples, berries, and oranges

4. Which foods should I avoid if I have fatty liver?

Limit:

• Sugary drinks

• Added sugars

• Refined carbohydrates

• Deep-fried foods

• Fast food

• Processed meats

• Ultra-processed snacks

• Excess alcohol (or avoid it completely if advised by your healthcare provider)

5. Is coffee good for fatty liver?

Research suggests that moderate coffee consumption (without excessive sugar or cream) may be associated with better liver health and lower liver enzyme levels in many adults. However, coffee should complement—not replace—a healthy diet and medical care.

6. How much weight should I lose to improve fatty liver?

For people with overweight or obesity, losing 5–10% of body weight is associated with meaningful improvements in liver fat and liver function. Weight-loss goals should be individualized under healthcare guidance.

7. Can exercise improve fatty liver without weight loss?

Yes. Regular aerobic exercise and strength training can reduce liver fat and improve insulin sensitivity even before significant weight loss occurs.

8. Are liver detox drinks effective?

No. There is no strong scientific evidence that detox drinks, juice cleanses, or herbal detox products remove fat from the liver or cure fatty liver disease. Sustainable lifestyle changes remain the most effective approach.

9. Is fatty liver dangerous?

Fatty liver is often reversible in its early stages, but if left untreated it may progress to liver inflammation, fibrosis, cirrhosis, or increase the risk of cardiovascular disease and type 2 diabetes. Regular medical follow-up is important.

10. Can people with fatty liver eat carbohydrates?

Yes. Carbohydrates are part of a healthy diet, but choose high-fiber, whole-grain carbohydrates such as oats, brown rice, whole wheat, millets, and quinoa instead of refined carbohydrates and sugary foods.