Fatty Liver Diet – Foods For A Healthy Liver (And Foods To Avoid)

A fatty liver diet is one of the best ways to treat and improve overall symptoms.

What Is A Fatty Liver Disease

Fatty liver, scientifically known as hepatic steatosis, results from fat accumulation on the liver.

Generally, our liver has no fat storage on it. But, after years of sustained over a long period will lead up to high cholesterol, blood pressure and triglycerides. Therefore, it is vital to bring some dietary changes to get rid of fatty liver disease.

The primary objective of a fatty liver diet is to eliminate the fat accumulated in the abdominal area. It helps reduce the progression of fat in the liver. In addition, a fatty liver diet is also suitable for people who have jaundice. It is a precautionary measure to ensure that the liver condition doesn’t worsen.

Non-alcoholic Fatty Liver Disease

Non-Alcoholic Fatty Liver Disease (also known as “hepatic steatosis”) is a build-up of fat in the liver.

There are several reasons why someone might develop a fatty liver. It can be over-consumption of sugar, insulin resistance, obesity and genetics.

Over time, a fatty liver can lead to non-alcoholic steatohepatitis (also called “NASH”). NASH is a more advanced form of fatty liver disease and may lead to cirrhosis (scarring of the liver) and liver cancer. Unfortunately, Non-Alcoholic Fatty Liver Disease can also lead to chronic conditions like diabetes, heart disease and kidney disease.

Top Causes of Non-Alcoholic Fatty Liver Disease

1. Malnourishment

2. Low protein

3. Obesity

4. Pre-diabetes

5. Over-consumption of carbs and sugar

6. Poor Gut Health

7. Genetics

12 Foods To Eat If You Have Fatty Liver

1. Coffee to help lower abnormal liver enzymes

Without added sugar or creamers, coffee is one of the most effective ways at present to improve fatty liver. It appears that coffee may reduce the permeability of the gut, making it more difficult for people to absorb fats.

Nevertheless, there is growing evidence that coffee has beneficial effects in helping to reduce fatty liver disease as caffeine helps in slowing down the onset of liver fibrosis, cirrhosis etc. Drinking 1 cup of black coffee per day is a great way to support your liver health.

2. Avocado Increase unsaturated fat intake

Avocado is the unsaturated fat and an excellent alternative to saturated fat products like butter and ghee. It is also an excellent plant-based source of omega-3 fatty acids.

In addition, avocado contains compounds that can help to heal liver damage associated with non-alcoholic fatty liver. Research proves that omega-3 fatty acid intake improves the fatty liver condition. Hence, avocado is an excellent addition to your diet if you have fatty liver.

3. Turmeric to reduce markers of liver damage

Curcumin is an active ingredient in turmeric, and it has powerful biological components. This spice helps the enzymes that excrete toxins and has antioxidants that repair liver cells. It also helps the liver in detoxifying metals, while improving bile production.

High doses of curcumin might reduce markers of liver damage in people with NAFLD. The research found that focusing on turmeric supplementation shows 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.

4. Green Tea for a powerful antioxidant

The antioxidants in green tea can do wonders for your liver. Unique antioxidants such as catechins reduce liver fat and inflammation in NAFLD patients. It simply helps flush out harmful toxins, boost energy, and promote better health.

Drinking a cup of green tea every day was linked with improved blood markers of liver health, but according to research, a green tea detox adds at least 3 to 6 cups of green tea per day. This could be because of a compound known to help liver function named catechin. Green tea must be enjoyed as a part of a balanced diet but not a quick fix.

5. Olive Oil improves the blood lipid profile

It’s important to avoid saturated fat if you suspect you have a fatty liver. Fats like olive oil are unsaturated and are a much better alternative. Olive oil has PUFA (polyunsaturated fatty acid) and MUFA (monounsaturated fatty acid). Aim to consume no more than 2-3 tbsp of olive oil per day.

Certain oils can provide healthy fats, such as olive oil and avocado oil. These help with feelings of satiety and reduce liver enzyme levels. Other types of oil that are high in monounsaturated fats include sesame, peanut, sunflower, canola, and safflower oil.

6. Oatmeal for fibre

Whole grain, fibre-rich foods like oatmeal are associated with a reduced risk of NAFLD-related diseases. A nutritious diet rich in high fibre foods like oats is effective for those with NAFLD and may help reduce triglyceride levels.

5 Reasons to Try Overnight Oats, According to Science

Oatmeal is a great, filling, low-fat breakfast option containing fibre and complex carbohydrates, promoting weight loss in people with NAFLD. Keeping your weight in check is crucial for those with a fatty liver. Pair your oatmeal with a tablespoon of nut butter like peanut or almond or sliced fruit for a balanced, energising breakfast.

7. Tofu for a good source of protein

Some evidence suggests that soy products, such as soy milk or tofu, may improve fatty liver. The soy protein present in tofu can help reduce fat build-up in the liver. It is a good source of protein. Hence, it helps to slow down the onset of fatty liver disease.

Here is all about Soy

Another great benefit is, that tofu is low in sugar and fat. It is a must if you are following a NAFL-friendly diet. It is versatile, and you can easily incorporate it into any cuisine.

8. Green Vegetables to prevent fat buildup

Green veggies like kale and spinach can reduce the build-up of fat in the liver. Aim to take in copious amounts of kale, spinach, methi, mustard and lettuce each day. A study 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.

Top 12 Zero Calorie Foods

Fibre from green leafy vegetables helps reach early satiety and keeps weight in check. In addition, research proves that nitrate compounds in green leafy vegetables reduce symptoms and reverse fatty liver disease and the Chlorophyll present in green vegetables is an excellent liver cleanser.

9. Cruciferous Vegetables to flush out toxins

Cruciferous vegetables like cauliflower, cabbage and broccoli help increase the liver’s ability to detoxify and help in cleansing. These vegetables have sulphur compounds necessary to produce Glutathione in our body.

Glutathione is a significant antioxidant that protects the liver from inflammation. Indole, a compound found in cruciferous vegetables, is also effective in treating fatty liver disease. Consuming cruciferous vegetables will boost the production of glucosinolate in your system, which helps flush out carcinogens and other toxins.

Here is the Best way to Cook Broccoli

10. Nuts and Seeds to help reduce inflammation

A diet rich in nuts is associated with reduced inflammation, insulin resistance, oxidative stress, and a lower prevalence of NAFLD. Nuts and seeds like almonds, walnuts, cashew nuts, flax seeds, chia seeds, pumpkin seeds etc are rich sources of poly and monounsaturated fatty acids.

This unsaturated fat is often termed “good fat” and is beneficial for the body. In addition, you get omega-3 fatty acids from nuts and seeds. That, in turn, is beneficial to reverse fatty liver disease. Studies suggest these fatty acids for both nonalcoholic and alcoholic fatty liver, as they reduce the fat content in the liver.

Walnuts are a top source of glutathione, omega-3 fatty acids, and the amino acid arginine, which helps normal liver cleansing actions, especially when detoxifying ammonia.

11. Chicken and Egg to improve the overall health

Chicken and eggs are sources of biologically active protein. The bioactive protein is readily absorbed and digested in the body. Since a major cause of fat deposition in the liver is a low protein diet, an adequate amount of protein can help cure fatty liver disease.

10 Healthy Ways To Eat Eggs

12. Milk to repair body tissue

Milk is a great source of protein, and protein helps repair body tissue, Go for Almond milk or low-fat cow’s milk. The fatty liver disease needs to pay attention to calcium consumption. There is some emerging evidence that adequate calcium and vitamin D intake may help to prevent the development of fatty liver disease.

In addition, patients with advanced liver disease have problems due to multiple nutritional complications and can develop early osteopenia and osteoporosis. Fatty liver disease does not necessarily diminish calcium absorption. Calcium is simply important to all. If you don’t enjoy drinking it plain, why not splash it on a healthy oatmeal breakfast in the morning to set yourself up for the day?

Here are 10 Non-Dairy Calcium-Rich Foods

7 Foods to Avoid on a Fatty Liver Diet

1. Alcohol

2. Juice, soda, and sugary beverages

3. Refined carbs

4. Butter and ghee

5. Fried & Sweet baked goods

6. Saturated fat

7. Bacon, sausage and Red meat

8. Salty foods

Also read: Natural Foods for Healthier Lungs

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