What To Eat And Avoid With a Fatty Liver?

What To Eat And Avoid With a Fatty Liver?

Also referred to as ‘Hepatic Steatosis’, fatty liver is a condition characterized by presence of extra fat in liver.

Causes

Consumption of excess calories is known to be the major cause of fat to build up in the liver. Under such conditions, liver fails to process and break down fats resulting in accumulation of excess fat. Obesity, excess consumption of alcohol, diabetes, and high triglycerides are the major causes of fatty liver.

Treatment

The normal and best treatment for fatty liver disease is to maintain a healthy weight through diet and exercise.

Diet Tips for Fatty Liver

Here are some foods you should eat and avoid with a fatty liver:

What to Eat?

Sunflower Seeds

Sunflower seeds are loaded with vitamin E. It acts as a powerful antioxidant which helps in treating fatty liver.

Walnuts

Nuts are very helpful in a diet plan designed for treating fatty liver. Walnuts are high in omega-3 fatty acids. These are especially beneficial for people with fatty liver disease.
As per a research conducted in the year 2019 in a journal ‘Liver International’, it is revealed that higher nut consumption can significantly reduce rates of NAFLD (Non-alcoholic fatty liver disease).

Oatmeal

It is important to add good amount of fiber into your diet. The best choice for individuals with fatty liver include whole-grain, fiber-rich foods such as oatmeal. Consumption of a nutritious diet rich in high fiber foods such as oatmeal is very helpful in treating fatty liver. It is also know to reduce triglyceride levels.

Milk (Almond Milk or Low Fat Milk)

Adults and children diagnosed with fatty liver should be careful about their daily calcium consumption. Adequate intake of calcium combined with vitamin D will help in preventing the onset of fatty liver disease. Patients with advanced liver disease should add almond or low fat cow milk to their daily diet.

Garlic

Garlic is staple ingredient for most Indian recipes. It is helpful in activating enzymes in the body capable of reducing liver fat in the long run. Garlic can also prevent the worsening of fatty liver disease. It is advised to have around 2 crushed garlic cloves on a daily basis to help reduce effects of fatty liver. Make sure you consult your doctor prior to adding excess garlic into your diet regime.

Broccoli

It is suggested that individuals with fatty liver should consume a wide range of whole vegetables. One of the best of these is broccoli. As per an animal study published in The Journal of Nutrition in the year 2016, it is revealed that regular and long-term consumption of broccoli can help with reducing the buildup of fat in murine livers.

Turmeric

Turmeric is rich in curcumin which can help reduce liver damage markers in individuals with fatty liver. It will also reduce abnormally high levels of the following two enzymes in individuals with fatty liver:
– Serum alanine aminotransferase (ALT)
– Aspartate aminotransferase (AST)

Avocado

Tastes like butter without any health issues excess consumption of butter may have. Avocado has unsaturated fat which makes it an excellent alternative to saturated fat products such as butter. Loaded with omega 3 fatty acids, avocado helps healing liver damage related to non-alcoholic fatty liver. As per studies, it has been revealed that regular intake of omega 3 fatty acid helps improve fatty liver condition.

Tofu

Tofu is a good source of soy protein which can help reduce fat build-up in the liver. It will slow down the onset of fatty liver. Tofu is very versatile. You can incorporate it into any cuisine.

Olive Oil

If you have been diagnosed with fatty liver, it is important to avoid all kinds of saturated fats in your diet. Olive oil is a good source of unsaturated fat. It has PUFA (polyunsaturated fatty acid) and MUFA (monounsaturated fatty acid). Make sure you consume only 2-3 tbsp. of olive oil in a day.

Chicken and Egg

Low protein diet is known to be the major cause of fat deposition in the liver. Hence, it is important to add high quality protein in all of the meals you take in a day. Chicken and eggs are one of the best sources of biologically active protein. It helps cure fatty liver disease.

What to Avoid?

Baked Products

Most people are addicted to baked products such as cookies, pies, etc. Sugary food items are also a hot favorite among people due to convenience and taste. However, these foods are high in carbs and sugar which can prove detrimental for patients with fatty liver. Hence, it is wise to strictly avoid all baked products including pastries, cakes, icecream, pies, etc.

Alcohol

Since heavy drinkers are at higher risk of developing fatty liver, alcohol intake should be strictly avoided. Intake of alcohol will further damage liver. Regardless of the type of fatty liver (Alcoholic or Non-Alcoholic) one has, it is suggested to restrict intake of alcohol consumption.

Fried and Salty Foods

Individuals with fatty liver are advised to follow a calorie restricted diet. This should be strictly devoid of fried and salty foods. These foods are high in calorie content. Consumption of excess salt results in dysregulation of the renin-angiotensin system. This is one of the major causes of increased risk among fatty liver patients. Doctors advise their patients to avoid junk foods as far as possible.

Red Meat

Strictly avoid consuming red meat such as pork, beef, and mutton if you have been diagnosed with fatty liver. Red meat contains high amounts of saturated fats which is harmful for individuals with fatty liver. Additionally, red meat is loaded with toxins that can deteriorate one’s health by instigating inflammation within the body. This happens when red meat is not correctly processed by the body.

Sugar

It is important to cut down on sugar intake. This also includes most types of naturally derived sugars such as honey and fruit juice. Processed sugar can be immensely damaging for liver. Individuals with fatty liver should pay special attention to their day to day sugar intake.

Also read: Foods You Must Avoid During Chronic Kidney Disease