There are two kinds of fatty liver disease which are non-alcoholic and alcoholic-induced fatty liver disease. The former type is more common than the latter as it comes together with obesity. However, whether you are facing non-alcoholic or not, you are facing a dramatical degradation of the liver’s function due to a lot of fat built up in it.
To deal with the disease, you must lower the fat in your liver to an acceptable level. As a matter of fact, there are many methods that can help you do this such as using medicines and exercising. Besides, among those methods, changing your eating habit is considered the most difficult but the most effective way.
An ideal diet for fatty liver disease has to satisfy these criteria below
- A decent amount of fruits and vegetables
- High-fiber foods like whole grains and nuts
- Very little refined sugar, salt, saturated fat and trans fat
- No alcohol
Foods that help you fight against fatty liver disease
#1. Omega-3 fatty acids
Omega-3 fatty acids have been well-known for being good fats and the ability to improve cholesterol level due to many types of researches. However, whether they can lower the fat level in the liver or not is still need more researches. Nevertheless, consuming omega-3 fatty acids can be an alternative to the bad fatty components. You can find them in olive oil, sardines, walnuts, salmons, and flaxseeds.
Greeny vegetables such as broccoli are proven to boost the prevention of the accumulation of fat in the mice’s liver. And thus, consuming veggies like spinach, kale, broccoli, and brussels sprouts can also improve general weight issues.
Many people have a habit of drinking coffee at least once in the morning. However, little do they know that drinking coffee is more than an increasing alert method. To be specific, coffee possesses a large amount of chlorogenic acid which is an effective anti-inflammatory and antioxidant. As same as omega-3 fatty acids, coffee is supposed to lower cholesterol level and hypertension.
The caffeine in coffee also appears to reduce the number of abnormal liver enzymes of those who are at risk for liver diseases. Therefore, having a cup of coffee in the morning is a great way to fight against fatty liver disease.
Garlic is not only a common ingredient for many dishes, but it is also a herb that benefits people with obesity. Because it has a huge impact on reducing body fat, experimental research was conducted to see if it can improve fatty liver disease. And the answer is obviously a yes.
Using tea, especially green tea, for medical purposes has been practiced for thousands of years. The research suggests that tea has a really high chance to help lower body fat as well as fat in the blood. The more decent of antioxidant levels present in tea, the more effective it brings.
This green fruit is rich in healthy fats and anti-inflammatory compounds. Besides, with a decent amount of fiber, avocado can help people with liver disease reduce blood sugar level in their body.
#7. Soy and whey protein
Soy or whey protein has the ability to balance the impacts of the taken simple carbohydrate and reduce the sugar level in blood. If you are a bodybuilder, you must have known that foods with a large amount of protein can help build muscles, which gives you a perfect body. Therefore, foods made of soy such as tofu is low in fat and high in protein. And thus, they can reduce the fat in a person’s liver gradually and effectively.
Foods you should avoid when fighting against fatty liver disease
#1. Dry white rice
Refined grains are low in fiber and can raise the sugar level in blood.
Added sugars increase the sugar level in blood and contribute to the accumulation of fat in the liver. Therefore, you must stay away from ice-cream, sweetened beverages, and candy
Try your best to avoid or eliminate alcohol, especially when you are suffering from alcoholic-induced fatty liver disease. Additionally, Alcohol harms to the liver and may lead to cirrhosis, a severe liver disease.
#4. Refined grains
Refined grains can be found in pasta, white rice, and white bread. And these grains will increase the sugar level in your body which is bad for your health. Instead of eating refined grains, you can try potatoes, whole wheat, whole-grain, or legumes.
#5. Fried and salty foods
Overeating fried and salty food increases calories and blood pressure, which leads to obesity and heart attack.
#6. Red meat
Beef and pork contain saturated fats that, as mentioned above, anyone with liver disease must be careful when taking in. Try to eat fishes and nuts instead.
Ideal meals for a person with fatty liver disease
Here are ideals meal for people with fatty liver disease
- 8 oz of hot oatmeal mixed with 2 teaspoons of almond butter
- 1 banana
- 1 cup of low-fat coffee
Oatmeal, almond, banana, and coffee will give you all the alert and energy you need in the morning, and, above all, they don’t add any bad fatty acids to your body.
- spinach/broccoli salad with apple/balsamic vinegar with olive oil dressing
- 3 oz of grilled chicken
- 1 cup of cooked vegetable
- 1 small baked potato
- 1 glass of milk
- 1 apple
With a lot of vegetables, you can avoid consuming fatty acids. As a result, the fat in your body will reduce gradually. And to boost the speed of this process, exercising is recommended.
- Small salad mixed with beans
- 3 oz of grilled salmon
- 1 cup of cooked vegetables
- 1 cup of mixed berries
- 1 glass of milk
This diet focuses on nutrients and protein, so you don’t have to eat fully. Also, the foods are low-fat, which meets the demand of foods for people with fatty liver disease.
- If your belly needs an extra meal, consider having a snack such as
- 1 tablespoon of peanut butter with sliced apples
- Or 2 tablespoon of hummus with raw vegetables
Other methods to deal with fatty liver disease
Eating is not the only and ultimate way to cope with the fatty liver disease. There are 3 ways that you can do when applying the diets for treating fatty liver disease:
#1. Be more active
Exercising will help you lose weight and improve liver disease. At least 30 minutes of cardio exercise per week is recommended.
#2. Lower cholesterol consumption
Keep an eye on the taken saturated sugar and fat so that you can keep your body’s triglyceride and cholesterol levels under control.
#3. Control of diabetes
Did you know that fatty liver disease and diabetes often happen together? Once again, diet and exercise can help you deal with the two.
However, when your case is too severe, it is better to look for serious treatment. Ask your doctor for analysis and prescription if you think the fatty liver disease is almost out of control.