12 Best Snacks When You Have Advanced Fatty Liver (MASH)

Finding healthy snacks can be hard, but it’s crucial if you have MASH. “It’s important to follow an anti-inflammatory eating pattern to improve your liver health,” says Grace Derocha, a national spokesperson for the Academy of Nutrition and Dietetics in Detroit. 

But you don’t have to give up tasty snacks or even avoid the treats you love.

In general, good snacks for MASH are high in fiber, protein, and healthy fats such as monounsaturated fats, Derocha says. These will help you to stay full and better manage blood sugar. They also can help reduce liver inflammation, Derocha adds. The snack should also ideally have less than 3 grams of sugar. “Try to eat snacks made from whole, unprocessed foods, too,” Derocha says. 

Try to avoid any processed food, including processed snacks. People with MASLD who ate very little processed food saw their liver fat go down by almost 8% in six months, according to a 2025 study published in the journal Nutrients. You also want to avoid added sugar and saturated and trans fats. These can increase inflammation in your liver and contribute to liver damage over time, Derocha says.

Pair apple slices with a tablespoon of almond butter. This snack is a good way to bridge the gap between meals when you’re hungry and need something to nosh on. An apple provides about 4 grams of filling fiber, while a tablespoon of almond butter has about 8 grams of fat and 2 grams of protein. Most of the fat comes from heart-healthy monounsaturated fat, and it’s rich in vitamin E, magnesium, and calcium.  

Pair a cup of carrot sticks with 1/4 cup of hummus. The carrots provide carbohydrates and fiber, while the hummus is rich in protein and heart-healthy fat, Derocha says. You can make your own if you blend a cup of canned chickpeas, 2 tablespoons of unsalted tahini, 2 tablespoons of lemon juice, and a clove of minced garlic in the food processor. Short on time? A store-bought variety is fine, Derocha says.

Celery is a low-calorie, nutrient-rich food that provides fiber and vitamin K. It’s also made up of almost 95% water, so it’s a great way to stay hydrated. Peanut butter – like other nut butters – provides protein and healthy fat. Just make sure you opt for the unsweetened variety since sugar can worsen MASH, Derocha says.

A cup is a nutritional powerhouse: it provides 8 grams of fiber, 17 grams of protein, and 8 grams of heart-healthy fat. It’s also low in sugar at just 2 grams. “The combination of fiber, fat, and protein will keep you full for a while,” Derocha says. On the go? Steam it the night before and then store it in a bento box until you’re ready to eat it.

Combine a cup of chickpeas with a teaspoon of paprika and a teaspoon of garlic powder, and roast in the oven at 400 F for 20-25 minutes. This nutrient-rich snack gives you 30 grams of carbohydrates, 8 grams of fiber, 9 grams of protein, and 3 grams of healthy fat. Chickpeas are a low-glycemic carbohydrate, so they won’t raise your blood sugar as much as some other foods, Derocha says.

Greek yogurt is rich in probiotics, which may benefit liver health. Some research suggests it reduces liver fat and improves levels of liver enzymes in people who live with MASH. Greek yogurt is also rich in protein, Derocha says. Choose plain yogurt and sweeten it with fresh fruit. A tablespoon of nuts adds healthy fat.

A generous handful (about 1/4 cup) of your favorite nuts is a great grab-and-go snack, Derocha says. It provides about 18 grams of mainly healthy fat, which will help to keep you full, as well as 6 grams of protein. Just be mindful of portion size – 1/4 cup is about 200 calories. Research shows people with MASH who eat nuts often see less progression of their disease.

Berries are high in antioxidants, which can help to reduce inflammation in your liver, Derocha says. Low-fat cottage cheese is a good snack option to pair it with, as a half cup has about 15 grams of protein.

This salty snack can be made healthier if you use whole-grain tortilla chips, which often have about 3 grams of fiber, Derocha says. Add in a serving or two of veggies with healthy homemade salsa. To make your own, combine a chopped large tomato with 1/3 cup chopped cilantro, a 1/4 cup finely chopped onion, chopped jalapeno pepper, and 2 tablespoons of fresh lime juice.

Toss pumpkin seeds with ground cinnamon and roast in the oven at 350 for 15-20 minutes. Research shows that when saturated fats are replaced with the healthy fats in pumpkin oil, there’s improvement in liver inflammation. It’s also a good high-protein, high-fiber snack with virtually no sugar.

Avocado has the highest fiber content of all fruits. Research shows it can help lower blood cholesterol levels and may even be protective against liver inflammation and damage. Look for bean-based chips to boost protein and fiber content, Derocha suggests.

People who eat more whole grains and fiber have lower rates of liver disease. Look for a cereal label that says 100% whole grains and fewer than 6 grams of added sugar. Milk is high in protein, and some research suggests it may help prevent MASH from getting worse.