Fatty liver disease, also known as nonalcoholic fatty liver disease (NAFLD), is a growing health concern affecting millions worldwide. It occurs when excess fat accumulates in the liver, potentially leading to inflammation and, in severe cases, scarring. The good news is unlike alcoholic liver disease, NAFLD is often reversible through lifestyle changes, particularly focusing on diet and the right remedy for fatty liver. This blog explores the importance of dietary modification in managing fatty liver and focuses on the best foods and those to limit for optimal liver health.
What is fatty liver disease?
The liver, our body’s powerhouse, plays an important role in detoxification, metabolism, and protein synthesis. In NAFLD, excess fat builds up in the liver cells, disrupting its normal function.
What are the possible symptoms of NAFLD?
Majority of people don’t know if they have fatty liver disease unless the symptoms show. Here are the common early signs:
- A swollen belly
- Overall fatigue
- Enlarged blood vessels that are visible under the skin
- Dark yellow colored urine
- A yellow color in the skin and eyes
In case you are experiencing any of these symptoms, reach out to the best liver specialist in Coimbatore to fix the liver functioning.
What are the possible causes of non-alcoholic fatty liver disease (NAFLD)?
Insulin resistance:
When the body struggles to utilize insulin effectively, it can lead to increased fat storage in the liver.
Obesity:
Carrying excess weight is a major risk factor for NAFLD.
Diet:
Excessive consumption of sugary drinks, refined carbohydrates, and unhealthy fats contributes to fat accumulation in the liver.
Certain Medical Conditions:
Conditions like polycystic ovary syndrome (PCOS) and sleep apnea can increase the risk of NAFLD.
Malnourishment:
When an individual is malnourished it can affect the mitochondria which can lead to NAFLD in several malnourished individuals.
Poor gut health:
When the bacteria that is present in the gut lining is imbalanced or affected it can lead to NAFLD due to poor gut health.
How can a diet manage fatty liver disease?
Dietary changes are the foundation of managing NAFLD. Here’s how a well-designed diet can benefit your liver health:
Reduces fat storage:
By limiting unhealthy fats and processed carbohydrates, you can decrease the amount of fat your liver needs to store.
Improves insulin sensitivity:
Consuming a balanced diet with a focus on whole foods can improve your body’s ability to use insulin, leading to reduced fat storage in the liver.
Promotes weight loss:
Losing excess weight, even a slightest amount, can significantly improve liver function and reduce fat accumulation.
What are some best foods to include in a fatty liver diet
Here are some dietary choices to include in your diet that are considered the best way to reduce fatty liver:
Fruits and vegetables:
They are packed with antioxidants and fiber, which help reduce inflammation and support overall liver health. Make sure that your plate looks colorful and vibrant loaded with vitamins and minerals.
Whole grains:
Choose brown rice, whole-wheat bread, lean proteins like chicken, tofu, and lentils. These foods help build and repair tissues throughout the body.
Healthy fats:
Include healthy fats like those found in nuts and seeds. These fats are needed for various bodily functions and promote a sense of fullness and help avoid overeating.
What are the foods to avoid when diagnosed with enlarged fatty liver disease?
While some foods are heroes for liver health, others can contribute to fat accumulation and inflammation. Here is what you to limit or avoid,
Sugary drinks and added sugars:
These foods contribute to excess sugar intake, processed by the liver and potentially leading to fat storage. Choose water, unsweetened tea, or herbal teas instead.
Refined carbohydrates:
White bread, white rice, noodles or pastas made with refined flour, and sugary cereals cause blood sugar spikes and promote fat storage. Choose whole-grain alternatives.
Unhealthy fats:
Saturated and trans fats found in fried foods, processed meats, and commercially baked goods contribute to inflammation and worsen NAFLD.
Red meat:
Limit red meat intake, lean meats in moderation should be included into the diet, but prioritize lean protein sources like fish and poultry.
Alcohol:
Alcohol is processed by the liver and can further damage the liver in individuals with NAFLD. Moderation is key in people with NAFLD.
What are the other lifestyle changes along with the best diet for liver disease?
Along with following a healthy diet you can follow other lifestyle changes to control and manage NAFLD:
Exercise:
Exercise on a daily basis is the best way to manage a fatty liver. A few times a week of mixed cardio and strength training can lower adult NAFLD patients fat accumulation by 10%. The frequency of your workouts is more significant than their intensity. Whether you follow for intense strengthening exercises or something lighter and more cardio-oriented, regular exercise is important.
Keep your blood sugar levels managed:
As we already know, fatty liver disease is started off by insulin resistance. If diet and lifestyle changes are not enough to control diabetes, see your doctor. Your doctor will prescribe medication to help you manage your diabetes. It might be essential in reversing the development of NAFLD in the future.
Fix your sleep pattern:
The way you sleep has a great impact on liver diseases. Getting 7-8 hours of sleep every day is important for the body to function at its best. The body uses sleep time to renew, repair, and rest. As a result, getting the best possible sleep each day is important.
Watch the water intake:
Life itself is made of water. Three to four liters of water should be your daily goal. Water helps our bodies eliminate toxins and reduce inflammation. Water consumption is therefore important for the body’s optimal functioning.
Important Takeaway:
Numerous factors such as obesity, poor-diet, pre-diabetes, genetics, and poor gut health, can contribute to fatty liver disease. But the secret to preventing and treating fatty liver is healthy eating filled with leafy vegetables, lean proteins, low-sugar, and whole grains. Following a healthy diet and other recommendations made by your doctor can help manage the NAFLD effectively without any complications. Consult the best liver hospital in Coimbatore if you are someone dealing with a fatty liver condition.
