Fatty liver disease can happen when there is too much fat in the liver. A healthy liver plays an essential role in your overall health. The liver helps with eliminating toxins and absorbing nutrients. When you have fatty liver disease, the damage in your liver hinders it from doing its tasks properly, and this puts you at risk for other problems all around your body.
The two main types of fatty liver disease are alcoholic liver disease and nonalcoholic fatty liver disease (NAFLD). Currently, the U.S. FDA has not yet approved any medicine for fatty liver disease. The best way to combat the said liver condition is through a fatty liver diet. A change in diet should be the first resort to treating fatty liver disease. If you want to start showing some love to your liver, your diet must consist of foods good for the liver. Check out various food choices in this article.
1. Fiber-rich Grains, Fruits, and Veggies
Most people diagnosed with NAFLD are those people who eat highly processed food, and people who are obese. Individuals with fatty liver disease will benefit from eating natural foods like fruits, grains, and vegetables. One favored vegetable is broccoli. Including broccoli in your diet will prohibit the accumulation of fat in your liver. Another great food for fatty liver is oatmeal. This treasured breakfast is a whole grain and fights against the build-up of “bad” cholesterol (low-density lipoprotein).s
2. Good Fat
Our favorite fast-food snacks come with unhealthy fat and calories. Getting rid of the French fries is one effective way of staying faithful to your fatty liver diet. One can still consume food with fat because not all fat is bad for you. There are good fats found in nuts, avocado, tofu, and fish. Among the nuts, the best pick is walnuts, which are high in omega-3 fatty acids. Omega-3 fatty acids combat NAFLD by inhibiting fat from piling up. Fatty fish like salmon, trout, and sardines are also rich in omega-3 fatty acids, making it a good food for fatty liver.
3. Low Sugar and Salt
When we are stressed out, our instinct tells us to munch on sweets. Foods high in sugar, however, cause a rise in your liver’s fat build-up. It is suggested to minimize the intake of sugary foods like cakes, cookies, and soda. Even some manufactured fruit juices have a high amount of sugar. Salty foods, just like sugary ones, are one of the foods you should avoid. Too much salt leads to increased calorie consumption by holding the body’s excess water. This process results in weight gain, and obesity is commonly linked to fatty liver disease.
4. Less Alcohol
Alcohol is among the most common causes of fatty liver disease. Alcohol, when consumed in large amounts, increases the fat build-up in the liver. Alcoholic fatty liver disease may lead to the scarring of the liver called Cirrhosis. If not treated, Cirrhosis can result in liver failure. Someone who has a fatty liver might want to consider removing alcohol in their diet and instead of trying out other beverages that are proven helpful for the liver, such as coffee and green tea. Coffee is rich in antioxidants and minimizes the risk of liver diseases by reducing abnormal liver enzymes.
Among the foods good for the liver is green tea. This hydrating beverage has a long history of medicinal use. Green tea is known to decrease fat levels all over the body. Green tea is rich in antioxidants, which help improve fatty liver disease.
5. Complex Carbohydrates
Obesity is a common cause of nonalcoholic fatty liver disease. Obesity is associated with weight and food management. The amount of food you can eat in a day is only limited. The suggested daily calorie budget for adult women ranges from 1600-2400 calories, while there are 2000-3000 calories for adult men. Being smart with your food choices is the key to eating healthy without feeling starved. Complex carbohydrates like brown rice, potatoes, and oats take a longer time to digest compared with simple carbohydrates. Complex carbohydrates are also a more stable energy source. Staying away from simple carbohydrates like table sugar, candy, and syrups will help regulate your weight and decrease NAFLD risk.