Liver is the largest internal organ of the body. It performs many vital functions such as digestion, nutrient processing, detoxification, regulation of body metabolism, etc. It also stores energy. Normally, the liver contains small amount of fats. But under certain conditions, when fat makes up 5 to 10% of the liver’s weight, it is called fatty liver disease (also known as hepatic steatosis). This excess amount of fat in the liver may affect functioning of the liver badly. If left untreated, it may lead to inflammation, fibrosis, or even cirrhosis. This article explains the best foods for fatty liver disease that one should generally take.
There are two main types:
- Non-alcoholic fatty liver disease (NAFLD)
- Alcoholic fatty liver disease (also called alcoholic steatohepatitis).
The reason for alcoholic fatty liver disease is heavy alcohol use. The more alcohol you drink, the more damage you do to your liver.
On the other hand, Non-alcoholic fatty liver disease (NAFLD) is mostly seen in people suffering from obesity, type 2 diabetes, high BP, high level of cholesterol and triglycerides. Visiting a doctor is important, but it is also important to know the diet list in order to counter the problem.
What are the Best Drinks and Foods for Fatty Liver Disease?
1. Best drink that reduces fatty liver:
Some drinks can help to lower liver fat and improve the function of the liver. These include:
- Green tea
- Black coffee (without sugar)
Green tea contains a powerful antioxidant called EGCG (epigallocatechin gallate). It may help to reduce liver fat and prevent liver damage.
A 2021 research article showed that drinking of coffee regularly may reduce the risk of NAFLD and liver fibrosis.
2. Best Protein to Include in Foods for Fatty Liver Disease:
Protein helps to repair liver cells. It also helps to cut down fats deposited in the liver. Besides, it also improves metabolism and insulin sensitivity in the body.
Good animal-based protein sources:
- Chicken breast
- Lean turkey
- Egg white
- Fatty fish like salmon, mackerel, tuna (rich in omega-3) etc.
However, plant-based protein is the best choice in this regard. These are high in fiber content. Besides, these have anti-inflammatory effect.
Sources include:
- lentils and beans
- Quinoa
- Almonds abd walnuts
- Chia seeds, etc.
A 2019 published in the journal ‘Nutrients’, found that soy and whey protein can reduce fat. Moreover, it also expressed that liver fat decreased by 20% in women with obesity who ate 60 grams of whey protein every day for four weeks. Soy protein also contains isoflavones that help improve insulin sensitivity.
3. Healthy fats for fatty liver:
Not all fats are bad. Omega-3 fatty acids are one of the best nutrients found in foods for fatty liver disease. They can reduce liver fat and inflammation. In addition, they can help in improving insulin sensitivity.
Good sources include:
- Salmon, tuna, mackerel, sardine, etc.
- Flax seeds, walnuts, almonds (plant-based Omega-3)
Omega-3 can lower triglyceride and cholesterol levels and prevent accumulation of fat in the liver.
As omega-3 can lower inflammation, it prevents damage of liver cells and fibrosis.
4. High Fiber Foods for Fatty Liver Disease:
Fiber-rich food is essential for managing fatty liver disease, especially non-alcoholic fatty liver disease. Fiber can improve digestion and body metabolism. It can help to reduce fat. It also helps to improve gut health by reducing liver inflammation. Moreover, fiber-rich food can also regulate blood sugar level and also reduce cholesterol and triglyceride levels.
Fiber-rich vegetables:
- Broccoli, cauliflower, and Brussels sprouts
- Spinach, cabbage, and carrot
Fruits rich in fiber are:
- Apples, oranges, peas, grapes
- Strawberries, blueberries, avocados etc.
All these contain anti-inflammatory and antioxidant properties. Therefore, regular intake of these fruits and vegetables help in treating disease like fatty liver.
5. Whole Grain: Fiber-Packed Foods for Fatty Liver Disease:
Most importantly, whole grains are a great part of the best foods for fatty liver disease. They contain high amount of fiber and other essential nutrients. All these compounds can support liver function well.
Good choices:
- Oats, brown rice, barley
- Whole wheat. foxtail millet, ragi etc.
Whole grains are rich in beta-glucan. This can help to reduce liver fat and cholesterol level as well. They also support in controlling blood sugar and improving insulin sensitivity. Moreover, as these are also rich in antioxidant properties, they aid in improving liver health.
6. Turmeric and fatty liver disease:
Turmeric contains curcumin and it has anti-inflammatory, antioxidant, and liver protective properties. That is why, it is regarded as one of the best foods for fatty liver disease. Study reveals that turmeric can reduce inflammation which occurs in the NAFLD. When one suffers from FLD, there is abnormal increase of serum alanine aminotransferase (ALT), and aspartate aminotransferase (AST) enzymes. Studies show that turmeric may decrease the abnormal rise of these two enzymes.
Turmeric also helps to:
- remove toxins
- improve gut health (through its prebiotic effects)
- lower inflammation in the liver.
7. Garlic and fatty liver disease:
Additionally, garlic is rich in allicin, a compound with strong antioxidant and anti-inflammatory, and lipid-lowering properties. It can help to:
- lower liver fat
- improve liver enzyme level
- boost detoxification.
A 2020 study by Davood Soleimani showed that people with NAFLD who took 800 mg of garlic powder daily for 15 weeks experienced fat reduction and better enzyme function.
Conclusion:
In conclusion, a balanced diet is essential for managing and even reversing fatty liver disease. The best foods for fatty liver disease include:
- High-fiber fruits and vegetables
- Lean protein
- Omega-3 rich healthy fats
- Whole grain
- Antioxidant-rich herbs like turmeric and garlic
It is also important to:
- do regular physical exercise
- stay well-hydrated and
- maintain a healthy weight
By making these simple dietary and lifestyle changes, one can protect liver and improve overall health.
