A fatty liver is a condition in which the organ stores too much fat. If not treated, your liver can ultimately fail. But you can start treating a fatty liver with healthful eating. You may need to focus on certain foods and avoid others.
One of the most common causes of liver disease is non-alcoholic fatty liver disease (NAFLD). If left untreated, it is a condition in which the liver stores too much fat and can result in cirrhosis and liver failure. Trusted Source, unlike alcohol-related liver disease, NAFLD is not caused by excessive alcohol consumption, so it is more common in people who suffer from certain conditions like obesity and type 2 diabetes.
In general, the diet for fatty liver disease includes:
- fruits and vegetables
- high-fiber plants like legumes and whole grains
- significantly reducing intake of certain foods and beverages including those high in added sugar, salt, refined carbohydrates, and saturated fat.
- No Alcohol.
One can reverse fatty liver with the help of certain lifestyle changes. Nutritionist Khushboo Jain Tibrewala who recently launched Fatty Liver Guide, a guide with all the information for better liver health, shares tips that can help reverse fatty liver disease.
1. 50% of your lunch and dinner should comprise vegetables
This can incorporate various sorts and types of vegetables. Salads, stir-fries, soups, vegetable chutneys, lacto-fermented vegetables, and vegetables in dals and rotis are all options.
Pro-tip: Including two to three different kinds of vegetables in each meal ensures that you have a wide variety and keeps your meals interesting.
2. Add something fermented every day
- Matured food varieties work on in general assimilation and retention of supplements. Improved insulin sensitivity, decreased food cravings, and decreased far deposition are all outcomes of a healthier gut microbiome.
- Add 1 matured food, in any case. These can incorporate fermented tea, kanji, kefir, ragi koozh, bajre ki raab, poita bhat, buttermilk, kimchi, sauerkraut, qvaas, and so forth.
3. Start your day with warm water and the juice of half a lime
Lime contains acids that encourage the stomach to release digestive fluids. Flavonoids found in lime reduce oxidative damage. Drinking warm water helps the separation of food quicker. Additionally, warm water aids in the elimination of toxins and relieves constipation.
4. Eat more fiber to reduce Fatty Liver
Increasing fibre intake improves the gut microbiota which reduces liver damage and inflammation. Fiber-rich meals also help with portion control, thereby supporting healthy fat loss.
5. Eliminate baked foods
Baked foods like croissants, bread, biscuits, cakes, etc. cause a sharp spike in blood glucose levels, leading to increased fat build-up in the liver.
6. Eat cruciferous vegetables
Include cruciferous vegetables like cabbage, brussels sprouts, collard greens, Chinese cabbage, and cauliflower. Sulfur compounds found in this group of vegetables are crucial to the liver’s detoxification process. Additionally, they contain “Indole,” a substance that is known to lessen liver inflammation.
7. Eat raw garlic
Garlic contains a compound called Allicin that reduces inflammation in the liver. Eating about 1-3g of garlic daily is great.
8. Drink 2-3 liters of water
Drinking enough water helps flush out toxins. This eases digestion and reduces the burden on the liver and kidneys. You can infuse the water with herbs or green tea if you don’t like plain water.
9. Increase your consumption of coriander leaves
Coriander leaves stimulate the release of digestive juices and help flush out toxins. Coriander has been used to improve liver health for centuries.
10. Eat more beans, greens, fruits, and nut
These food groups are fiber-rich and contain unsaturated fats, antioxidants, minerals, and vitamins that support overall health.