Fatty Liver Disease – Foods to Eat and Avoid
Fatty liver disease, also called steatosis, is a common health condition caused by the storage of extra fat in the liver. In most cases, people do not show any symptoms, and it does not cause significant problems or complications. However, some may suffer liver damage due to inflammation. Scarring and liver failure are also possible in rare cases. The good news is that adopting healthy lifestyle changes can help prevent or reverse the condition.
Foods to eat
Fatty liver causes immense damage to the organ. It prevents it from removing blood toxins and making bile to aid digestion. When the liver cannot function properly and perform these tasks effectively, it might lead to other problems. One way to manage the situation is to follow a healthy meal plan consisting of the following foods:
Garlic
A staple in almost every household, garlic provides immense benefits for people with fatty liver disease. Research suggests that garlic powder supplements aid in the reduction of symptoms. It also inhibits oxidative stress and inflammation, which is highly beneficial for overall health. Besides these advantages, garlic adds a unique flavor to meals, making it a must-have food.
Flaxseeds
Researchers have found that people who add flaxseeds to their meals are less likely to develop this health condition. Flaxseed oil is also beneficial. Alpha-linolenic acid, an ingredient found in flaxseed oil, helps combat fatty liver by suppressing lipogenic enzymes and boosting the activity of fatty acid metabolism receptors in the body.
Coffee
Besides boosting energy, coffee has several other benefits for people with fatty liver. A recent study found that decaffeinated coffee reduces liver damage and inflammation. Another study suggested reduced fat built-up in the liver and improved body metabolism. However, coffee must be had in moderation, as excess can lead to other health problems.
Broccoli
One of the most nutrient-rich vegetables, broccoli is extremely helpful in managing several disorders, including fatty liver disease. It effectively reduces liver lipid accumulation by promoting lipolysis. This veggie also regulates inflammatory response and delays the condition’s progression by regulating the liver macrophage polarity switch.
Almond milk
Calcium plays a vital role in the prevention of liver disease. Almond milk is a rich source of not only calcium but also vitamin D (required for calcium absorption). Since patients with fatty liver are also at risk for other complications like osteoporosis, drinking up to three glasses of almond milk every day is advised.
Green tea
Green tea has been acclaimed for its health properties for thousands of years. It possesses several antioxidants, including catechin. Multiple studies have concluded that these antioxidants may help improve fatty liver symptoms. Furthermore, research suggests that green tea extract supplements decrease liver enzymes in patients.
Foods to avoid
While eating the above foods, patients with fatty liver disease should avoid or eliminate certain others from their nutrition plan. This may aid in maintaining a healthy liver, reverse fat buildup, contribute to liver healing, and maintain overall health. Some foods to be avoided are:
Beef
Red meats like beef contain high amounts of saturated fats. The American Gastrointestinal Association suggests that an individual with fatty liver disease should avoid saturated fats as much as possible because their intake gradually increases the amount of fat around the organs, including the liver. Instead, one can opt for alternatives like tofu, oily fish, and lean meats to maintain liver health.
White bread
Refined and processed grains used to make white bread often leave behind a starchy product. White bread also contains added sugar, which is highly harmful to people with fatty liver disease. Moreover, its simple carbohydrates can be easily broken down into sugar and cause further complications in the body. Instead of white bread, one can opt for alternatives like wholegrain bread, quinoa, and rolled oats.
Butter
Dairy products like butter have been associated with high triglycerides in the liver. Hence, patients with fatty liver disease are suggested to avoid it. Butter is also a source of saturated fat, which increases liver fat accumulation by 40%. Instead of butter, one can opt for other substitutes, such as peanut butter, for the spread.
French fries
Rich in trans fats, French fries and other fried foods are incredibly harmful to the liver. Research suggests that these fried foods may increase the risk of inflammation and even lead to compromised liver function. An alternative that patients can consider is sweet potatoes. They are filled with beta carotene, fiber, potassium, and vitamin C that help lower inflammation and promote liver repair.
Soda
Soda, a popular beverage in the country, contains more than 40 grams of added sugar in a single can. Regular consumption of such high amounts of sugar affects multiple bodily functions, including the liver. Too much soda also increases insulin resistance and oxidative stress, which, when combined, increase the delivery of free fatty acids to the liver, thus increasing the risk of fatty liver.
Bacon
Processed meats like bacon are known to have a negative impact on liver health. The preservatives usually added to them have high amounts of sodium and artificial nitrates that may harm the organ and lead to other complications. This includes high blood pressure, which plays a direct role in liver inflammation and damage.
While the above food tips may help patients, one should consult a doctor before changing their nutrition regimen drastically. Those who do not have the condition should be aware of its symptoms to diagnose it as early as possible. Some common signs include nausea, weakness, abdominal pain, and swollen abdomen and legs. This disorder may not cause any problems initially, but its progression may lead to severe liver damage. Hence, patients are advised to go for regular checkups to ensure early detection and treatment.
