Fatty liver disease has become a common issue these days. You will find every third person with fatty liver and this is primarily because of our lifestyle and dietary habits. According to Nutritionist and Dietitian Manisha Chopra, obesity and genetics are the main factors that cause the development of the fatty liver. Alcoholism and excessive sugar consumption are secondary reasons. Following the right diet is very important to manage and treat fatty liver disease. Or else, fatty liver may cause damage to your heart and kidneys also. You don’t want that to happen, right? Follow this article to know tips to get rid of fatty liver disease with the right diet.
How is a fatty liver disease caused?
The body fat is stored in many areas inside the body for constant energy consumption. Live also partially stores fat. But if the fat level in the liver is too high, then it is considered to be a fatty liver. Fatty liver disease has nowadays become very common. It can be associated with drinking too much alcohol but non-alcoholics also face fatty liver issues. Reasons to develop a fatty liver include excessive consumption of sugar, obesity and genetics. Fatty Liver Disease can lead to heart disease, diabetes and kidney disease.
How to Get Rid of Fatty Liver Disease With Diet?
Fatty Liver Disease can be treated by following a healthy diet. The foods to include in the diet can include lots of vegetables and fruits, whole grains, a little amount of salt, sugar, fats, refined carbohydrates, saturated fats, etc. A diet that is less in calories and fats can help you reduce weight as well as the risk of fatty liver.
“You should include coffee, fish, greens, walnuts, avocado, garlic, olive oil, sunflower seeds, etc. to treat fatty liver disease. Avoid foods like white bread, rice, pasta, alcohol, added sugar, fried food, excess of salt, red meat, etc.”, says Ms. Manisha Chopra.
Foods to Eat with Fatty Liver
Some people opt for specific diet plans that mainly list Mediterranean diet or other plant-based diets. These can also help as these cut down fatty food sources from the diet. But if you aren’t willing to follow a specific diet, here are some foods that you can add to your diet to aid fatty liver disease.
Garlic is one of the best foods for overall health. Managing bodyweight is extremely important for people with fatty liver disease. Consuming garlic daily can aid weight loss and reduce fat accumulation on the body. You must add garlic to your food and have garlic water daily on an empty stomach.
Omega-3 fatty acids
If you are thinking about how fatty acids can reduce fatty liver, let us explain. Omega-3 fatty acids are healthy fats that help in lowering liver fat. Also, it increases the levels of HDL cholesterol in the body to regulate cholesterol levels. You can have these foods:
- Chia seeds
- Fishes like salmon, sardines, tuna and mackerel
If you are a coffee lover, here is good news for you. You can have coffee if you have a fatty liver. In fact, it is one of the recommended foods for fatty liver. Along with giving an energy boost, coffee can also reduce liver inflammation and fat buildup around the liver. Thus, it helps in controlling fatty liver disease.
Along with coffee, you can also have green tea. It is also a great aid for fatty liver disease. We all know the beneficial aspect of green tea in lowering body fat and weight management. Green tea can also reduce fat in the blood according to a study published in the World Journal of Gastroenterology. Green tea is also high in antioxidants that prevent further fat accumulation in the body. You can have 3-4 cups of green tea daily.
We did mention walnut in the omega-3 section but considering their importance in maintaining liver health, we have included them in the list separately also. Amongst all tree nuts, walnuts have the maximum amount of omega-3 fatty acid. It also boosts the liver function of people with non-alcoholic fatty liver disease.
Eat more greens
Green vegetables are great for liver health. It is found that people who eat more greens particularly broccoli have a healthy liver. Thus, to prevent fatty liver, one must consume greens like broccoli, Brussels sprouts, spinach, kale, etc. These are also rich in iron and aids in weight loss. By eating greens daily, you are ensuring fat release from the body.
Eating one avocado daily boosts gut health. Avocados contain healthy fats that help in upgrading overall health. Besides, they are also high in fibre to promote weight loss. Thus, you would not only experience a significant reduction in body weight but also reduced liver fat.
Whey or Soy protein
Studies have found that soy and whey protein consumption reduces fat buildup in the liver. It might be because soy protein has isoflavones antioxidants that reduce fat in the body and also improve insulin sensitivity.
Another food that you can have is olive oil. Replace your cooking oil with olive oil as it has omega-3 fatty acids and is great for weight loss. It helps in reducing liver enzyme levels that help in curing fatty liver disease.
Foods To Avoid In Fatty Liver Disease
While we must add healthy foods to our diet, there are certain foods that need to be restricted if you have fatty liver issues. Refer to the list given down below.
Sugar and sugary foods: Politely refuse desserts if someone offers. Eating sugar can trigger fat buildup around the liver. It also causes weight gain. Thus, you must limit your sugar consumption.
Alcohol: Strictly avoid alcohol if you are diagnosed with fatty liver. Avoid other alcoholic beverages also as it causes stomach bloating.
Refined grains: One should stay steer clear of refined grains. Limit consumption of refined flour, white rice, white bread and pasta. These are refined with low-fibre content. It can also cause a rise in blood sugar. You can replace them with whole grains, whole wheat, legumes, potatoes, etc.
Fried and salty foods: Just like sugar, you also need to limit your salt consumption. These cause weight gain that increases the risk of chronic liver disease. Instead of fried foods, opt for air-fried snacks. Similarly, in place of salt, use herbs. These would limit salt and enhance flavours.
Fatty Liver Diet Plan By Dietician
Here is a diet plan curated by Dietician Ms. Manisha Chopa for people with fatty liver. You can refer to this diet chart.
Coriander and Methi seed water (soaked overnight). Warm it and have it on an empty stomach.
- A bowl of hot oats or cereal with walnuts and fruits/berries added to it.
- 1 cup green tea
1 or 2 jawar/bajra chapati or quinoa with 1 cup curd + Dal/50 grams chicken + 2 servings of raw or cooked green vegetables
A handful of almonds or sliced raw veggies with curd and mint dip
1 cup beans/lentils + 2 cups of vegetable/fish
Dates (only 1) or Jaggery (small piece)
Fatty liver is the initial stage of chronic liver diseases. Managing it at this level can prevent liver damage. The best way to treat fatty liver disease is diet modifications. Follow the diet tips provided in this article to reduce fat buildup and safeguard your liver.
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