We all must have heard about fat accumulation in our body that increases weight. But have you ever heard about a fatty liver? The proliferation of fat in the liver causes a fatty liver and is caused by several reasons: alcohol abuse, genetics, or an unhealthy lifestyle. By following a fatty liver diet, you can deal with this health issue before it becomes life-threatening.
Although there are several symptoms, it is necessary to keep an eye on the early signs of a fatty liver. Read on to know-how making specific changes in your lifestyle can bring positive changes for your health.
Foods to Include in Your Daily Diet Menu for Fatty Liver:
Some of the early symptoms of a fatty liver are indigestion, premature graying of hair, bad breath, bloating. We present you with a list of some of the foods you can include in your diet for a healthy liver.
The dietary fiber and omega-3 fatty acids in oatmeal make it one of the popular foods for weight loss. In addition, you will be able to lose excess fat, which helps revert NAFLD by consuming oatmeal regularly (1). You can either prepare oatmeal with a pinch of salt and yogurt or with milk and honey. If you want to consume oats for lunch, you can prepare with vegetables like carrot, Broccoli, and mushrooms.
Garlic is a common ingredient you can find in every Indian household and is considered a superfood. It helps protect you from various diseases, including alcoholic and non-alcoholic fatty liver because it has a potent antioxidant called allicin. In addition, it helps reduce fat mass in your body by flushing out toxins and reducing inflammation (2)(3). Althooouuugh it is best to consume raw garlic in the morning, you can add it to your soups, salads, and stir-fries if you prefer.
One of the most loved beverages worldwide is Coffee that plays a hepatoprotective role and has stimulating effects (4). In addition, Coffee might offer protective effects against liver dysfunction, according to a study conducted on middle-aged Japanese men (5). Therefore consuming two to three cups of coffee per day is the perfect dosage for a healthy liver.
4. Fatty Fish:
Fatty fish is loaded with omega-3 fatty acids, is one of the best foods to cure fatty liver that restores the ratio of omega-3 to omega-6 to normal levels, thereby inducing weight loss and reduces inflammation. In addition, consuming fish rich in omega-3 fatty acids can be the best way to treat NAFLD and NASH by helping reduce the fat in the liver (6). Some of the fatty fishes you can consume that reduce fat in the liver are wild-caught salmon, silver carp, mackerel, and hilsa.
5. Olive Oil:
Olive oil is yet another best food for fatty liver that boosts glucose metabolism, increases glucose sensitivity, and efficiently improves blood lipid profile. In addition, the monounsaturated fatty acids present in olive oil help improve the condition of patients suffering from NAFLD (7). You can use olive oil to prepare stir-fried veggies, salad dressings, roast, and baking. Using four to five tbsp of olive oil per day can be helpful.
6. Whole Grains:
Whole grains help reduce cholesterol and shed fat since they are rich sources of dietary fiber. You can protect yourself against non-alcoholic fatty liver disease by consuming whole grains such as amaranth, quinoa, brown rice, barley, rye, etc., regularly (8)(9). Two to three servings of whole grains per day can be very beneficial for your fatty liver.
Blueberries, raspberries, and cranberries may help protect your liver from damage since it contains antioxidants called polyphenols. Obesity and high cholesterol go hand in hand with non-alcoholic fatty liver disease; you can stimulate the immune system by consuming berries regularly (10).
Walnuts are a great source of healthy fats and antioxidants, according to scientific research. In addition, they help increase insulin sensitivity, reduce inflammation by decreasing hepatic triglycerides (11). Furthermore, walnuts help reduce hepatic fat accumulation in another study by French scientists (12). You can add walnuts to your smoothies or oatmeal and consume them regularly.
Avocados are one of the fatty yet healthy fruits that can be very beneficial for your health. It is filled with monounsaturated fatty acids (MUFAs)and is buttery and mild flavored. The MUFAs help increases good cholesterol (13), decrease bad cholesterol and triglycerides in the blood, which help reduce inflammation and inflammation-induced weight gain. In addition, the fat on your liver reduces when you lose weight overall. Therefore lose weight by consuming a healthy amount of avocados (14).
10. Green Tea
Green tea is yet another beverage that aids in weight loss and is also consumed worldwide. In addition, it helps decrease the level of liver enzymes present in patients with NAFLD by reducing hepatic inflammation and fat reduction in the liver because green tea is a storehouse of antioxidants (15)(16). You can get rid of the excess fat by drinking three to four cups of green tea.
Nutritionists and doctors recommend consuming fresh fruits and vegetables to maintain a healthy body. In addition, regularly consuming fresh veggies and fruits will help reduce fat in the liver by reducing your fat percentage. Reap the health benefits from different kinds of nutrients found in each food by including various colorful fruits and veggies into your diet.
You can lose some weight and help your liver recover by consuming three different fruits and four servings of five different fruits per day (17).
Milk is an inclusive part of every household, and we use dairy in one form or the other. According to a study conducted on rats in 2011, consuming dairy will protect your liver from further damage since it has high amounts of whey protein (18).
Grapefruit has been found to boost immunity as it is a rich source of antioxidants. Naringin and naringenin are the two primary antioxidants that protect your liver cells and reduce inflammation protecting your liver from injury. In addition, these compounds present in grapefruit act as a tool in fighting against NAFLD by increasing the enzymes that help burn fat in the liver (19).
Broccoli is a cruciferous vegetable that has high amounts of antioxidants. Therefore, it helps flush out all the toxins from your body when consumed regularly. In addition, according to scientists, it protects your liver health by lowering hepatic triglycerides and hepatic macrophages (20). Therefore, you can prevent the deterioration of fatty liver if you consume a small cup of grilled or blanched Broccoli.
Turmeric has a hepatoprotective effect because of the primary bioactive agent called Curcumin. It improves lipid metabolism and insulin sensitivity, reduces inflammation, minimizes oxidative stress, thereby protecting your liver from injury or liver diseases (21)(22).
Soy protein is yet another good addition to a fatty liver diet with antioxidants called isoflavones that reduce the fat levels in the body and improve insulin sensitivity. In addition, soy and whey protein have nutrients that reduce the fat buildup in the liver, according to a study conducted in 2019 (23).
Foods You Should Avoid With Your Daily Meal For Fatty Liver:
With all the foods mentioned in the above section, here are some foods to avoid when you have a fatty liver. Let us go through the list:
Anyone who wants to protect their liver from any damage, reducing the alcohol consumption or eliminating it from your diet is necessary.
Although sugar is addictive, it contributes to insulin resistance resulting in weight gain. This weight gain may lead to NAFLD if you don’t control the consumption of sugar.
3. Red Meat:
You are risking your cardiovascular health by increasing LDL cholesterol and triglycerides when you consume excess amounts of red meat.
The risk of developing fatty liver and being obese increases when you consume sodas since they are filled with sugar.
5. Trans Fats:
If you are a fan of fried foods, crackers, biscuits, then remember that you are consuming trans fats. The risk of NAFLD, diabetes, obesity is increased tenfold when you overconsume foods with trans fats.
6. White Bread:
Fat accumulation results when you consume white bread since its glycemic index is high, making you consume more without knowing, leading to fatty liver.
Salt, when consumed in excess, can hinder glucose metabolism, obesity, fatty liver, and diabetes, causing water retention. So, if you want to protect your liver, use only minimal amounts of salt.
How Do I Change My Lifestyle for a Healthier Liver?
Although changes in food are the key to protect your liver, making a few changes in your lifestyle can help maintain the health of your liver.
- Make sure you are active while including regular exercise in your daily routine.
- Try to maintain a healthy weight which helps not only reduce but manage your symptoms efficiently.
- Try to incorporate a standing workstation.
- Start your morning with stretching.
- Walk on a treadmill while you watch television.
- Avoid the elevator and take the stairs.
- Take up hobbies like gardening.
One Day Sample Fatty Liver Diet Plan:
As seen above, making changes in your diet can prevent the fatty liver from further deterioration. Therefore, we present you with a simple one day sample for a fatty liver diet:
- one cup of oatmeal with one sliced banana and almond butter.
- Use low-fat or skim milk to prepare a cup of coffee.
- Grilled chicken- 3 oz.
- Olive oil and balsamic vinegar dressing in a spinach salad.
- One small potato (baked).
- One cup of cooked vegetables of your choice.
- One apple.
- One glass of milk.
- Sliced apples with one tbsp of peanut butter.
- Grilled salmon – 3 oz.
- Mixed-bean salad.
- One cup of boiled Broccoli.
- One cup of berries.
- One glass of milk.
- One whole-grain roll.
The information we provided in this article about the foods you need to eat, foods to avoid, and a fatty liver diet is not only helpful in preventing fat accumulation in your liver and positively affects your entire health. You will be able to protect your liver and improve your quality of life by making the dietary changes mentioned in this article. Don’t forget to let us know if this article was helpful and share it with your friends.
Disclaimer: The content provided in this article is for informational purposes only and not a replacement for medical advice. It is advised to consult your physician before you start anything new. The website is not responsible for the effects it might have on your body.
1. What are the benefits of a fatty liver diet?
Ans: You can acquire the following benefits by following the fatty liver diet:
- You can lose weight healthily.
- It prevents you from becoming a diabetic.
- Lowers the level of LDL cholesterol in your body.
- It helps keep you energized throughout the day.
- Improves the functioning of your liver.
2. Can drinking water help keep your liver healthy?
Ans: Drinking an adequate amount of water will help flush out the harmful toxins from your body naturally. This elimination of toxins keeps your liver healthy and, thereby, your entire body.
3. What are the classic signs that your liver is not functioning correctly?
Ans: Here is the list of some of the classic signs that you need to keep an eye on to determine underlying liver issues and consult your doctor:
- Not being able to lose weight.
- Lack of appetite.
- Acid reflux and heartburn.
- Chronic fatigue.
- Excess perspiration.
- Yellowing of skin and eyes.