With the right diet and meal plan, you can roll back fatty liver disease. Hence, in this crisp blog, this fatty liver specialist tells you what foods to eat and curates a diet plan, especially for you!
Check it out here!
Foods Good for Fatty Liver
As the name “fatty liver” suggests there is excess fat deposition in the liver. Hence, you should avoid certain kinds of fats in your diet. Moreover, maintain a healthy lifestyle, exercise, and follow a strict fatty liver diet to control and roll back the condition.
Hence, on that note, let’s take a look at the foods that are good for a fatty liver condition.
Here they are:
- Almond milk
Some doctors advise increasing the calcium intake during this period as an advanced case of fatty liver disease can cause osteoporosis and osteopenia.
- Avocado
Avocado is a source of omega-three fatty acids and unsaturated fats. Some of the compounds that avocado contains also help to heal liver damage.
- Beans
Beans and other legumes are essential for fatty liver as they are nutritionally rich foods with resistant starches that help to improve gut health. Consuming legumes helps to lower blood sugar levels and triglycerides.
- Broccoli
One research published in the Journal of Nutrition back in 2016 found that prolonged consumption of broccoli prevents fat build-up in murine livers. While more research may be needed to prove this fact, you can go ahead and include broccoli in your fatty liver diet.
- Coffee
Caffeine present in coffee lowers the number of abnormal liver enzymes and reduces the risk of developing NAFLD.
- Fish
Fatty fishes such as tuna, salmon, sardines, etc. are rich in omega-three fatty acids, which reduces liver fat, triglycerides and increases protective HDL cholesterol.
- Flax and chia seeds
These are plant-based sources of omega-three fatty acids and are essential to combat both alcoholic and non-alcoholic fatty liver disease.
- Garlic
Some studies seem to show that garlic consumption reduces liver fat and improves enzyme levels. Hence, include this in your diet in the form of garlic powder or raw garlic.
- Green Tea
Green tea contains several antioxidants like catechin which improve the symptoms of fatty liver.
- Monounsaturated fats
Consume monounsaturated fats from plant sources like avocados, nuts and olives. These good fats are useful for the body.
- Nuts
A Chinese study discovered that increased consumption of nuts, especially walnuts improved liver function tests.
- Oatmeal
Oatmeal and other fibre-rich foods are good for reducing the risk of NAFLD. A diet rich in these reduces triglyceride levels.
- Olive oil
Olive oil reduces liver enzyme levels. One can substitute this kind of oil with canola, sunflower, peanut and sesame oil.
- Spinach
Eating raw spinach lowers the risk of NAFLD, as was found by a 2021 study. This is probably due to the fact that spinach contains nitrates and distinct polyphenols. Cooked spinach, however, had reduced levels of the same.
- Soy
Consuming soy may help protect the liver because this food contains the protein β-conglycinin which helps to lower triglyceride levels.
- Sunflower seeds
Sunflower seeds are a natural source of vitamin E which is used as a supplement for treating NAFLD. One can also consume red bell peppers, spinach, peanuts and nuts to increase vitamin E levels.
- Tofu
Tofu is a soy protein that prevents the build-up of fat in the liver. Moreover, it is a good source of protein that helps to reduce the onset of fatty liver disease.
- Turmeric
High levels of curcumin can reduce the markers of liver damage. There are some studies that show that turmeric reduces two enzymes that are abnormally high in those with NAFLD. These enzymes are ALT and AST.
- Whey Protein
Consumption of whey protein reduces liver fat in women by 20% according to one study. Hence include whey protein in moderation in your diet as an excess of it causes bloating.
Prescribed Diet Plan for Fatty Liver
Below is a rough meal plan for fatty liver. You can consult with a fatty liver specialist for further details.
- Breakfast Diet Plan
1 cup of black coffee / green tea/ whey protein
A bowl of oatmeal/oats/berries with almond milk or low-fat milk. Add fruits and berries.
- Lunch Diet Plan
1 or 2 servings of whole grains like chapatti / brown rice with 1 cup curd/pulses / 50 grams chicken and two servings of raw or cooked greens/vegetables.
- Snack Diet Plan
Almonds / Peanuts or walnuts/Curd mint dip and sliced raw vegetables
- Dinner Diet Plan
A cup of whole grains like brown rice or Jowar /Bajra roti with 1 cup of beans/lentils and 2 cups of cooked or raw vegetables like cruciferous vegetables.
- Dessert Diet Plan
1 cup of fresh mixed berries with nuts added to low-fat milk
Conclusion
If you have NAFLD or are at risk for the condition, certain dietary changes can reduce the problem according to this fatty liver specialist.
Consult Dr. Amitabha Saha for a complete diagnosis and health care plan.