Brenda Khan
Fatty liver disease, a chronic condition affecting about 100 million Americans, can be prevented and reversed through diet and lifestyle changes. While there is no medical treatment for non-alcoholic fatty liver disease, a well-rounded, nutritious diet, rich in fibre, lean or plant-based protein, and healthy fats, combined with regular exercise, can help manage symptoms and promote healthy weight loss. The Mediterranean diet, rich in fruits, vegetables, whole grains, legumes, lean meats, and healthy fats, is often recommended for patients with fatty liver disease. Additionally, specific foods such as spinach, broccoli, garlic, walnuts, and omega-3 fatty acids may provide extra benefits for liver health. With consistent dietary and lifestyle changes, individuals with fatty liver disease can improve their liver function and overall health.
| Characteristics | Values |
|---|---|
| Time taken for improved diet to improve fatty liver | NA |
| Recommended diet | A well-rounded, nutritious diet rich in fiber, lean or plant-based protein, and healthy fats. |
| Foods to eat | Spinach and other leafy greens, legumes, nuts, garlic, broccoli, green tea, whey protein, soy protein, olive oil, omega-3 fatty acids, vitamin D, potassium, Mediterranean diet foods. |
| Foods to avoid | Saturated fats, added sugars, baked goods, fried foods, sweets, red meat. |
| Lifestyle changes | Regular exercise, quality sleep, diabetes management, cholesterol management, medication. |
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The Mediterranean diet
Adopting a healthier diet can improve fatty liver in as little as four weeks, according to one study. However, it is important to note that the timeframe for improvement can vary depending on various factors such as the severity of the condition, individual health status, and adherence to the diet.
- Increase Fibre Intake: The Mediterranean diet promotes a higher consumption of dietary fibre, which is beneficial for liver health. Fibre helps improve insulin sensitivity and reduces liver fat buildup, thereby minimizing inflammation and scarring in the liver.
- Healthy Fats: This diet encourages the consumption of various types of healthy fats, such as monounsaturated and omega-3 polyunsaturated fats. These fats are essential for maintaining optimal liver function and can be found in foods like olive oil, nuts, and fish.
- Reduce Saturated Fat: It is important to limit your intake of saturated fats, which are commonly found in red and processed meats. Reducing saturated fat helps lower cholesterol levels and supports overall liver health.
- Nut Consumption: Nuts are a significant component of the Mediterranean diet, and they have been linked to reduced inflammation, improved insulin resistance, and lower prevalence of NAFLD. Walnuts, in particular, are rich in omega-3 fatty acids and have been associated with improved liver function tests in individuals with fatty liver disease.
- Legumes: Legumes such as lentils, chickpeas, soybeans, and peas are a good source of resistant starches that improve gut health and help lower blood glucose and triglyceride levels.
- Avoid Alcohol: While the Mediterranean diet typically includes a moderate amount of red wine, it is crucial for individuals with fatty liver disease to abstain from alcohol consumption. Alcohol can contribute to liver inflammation and further damage.
- Limit Added Sugars: High intake of added sugars increases the risk of NAFLD and worsens disease outcomes. Reducing added sugars helps manage blood sugar levels and prevents fat buildup in the liver.
- Green Tea and Coffee: Incorporating green tea and coffee into your diet can provide additional benefits for liver health. Green tea is rich in antioxidants, while coffee has been associated with a decreased risk of liver fibrosis development.
It is always recommended to consult with a healthcare professional or a dietitian before making significant dietary changes, especially if you have specific health concerns such as fatty liver disease. They can provide personalized advice and help you create a sustainable meal plan that aligns with your needs and preferences.
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Aerobic exercise
The American Gastroenterological Association (AGA) recommends that people with NAFLD get at least 150–300 minutes of moderate aerobic exercise or 75–150 minutes of vigorous exercise per week. This can include activities such as walking, swimming, or cycling.
One study found that 12 weeks of high-intensity aerobic exercise led to a decrease in certain biomarkers associated with NAFLD. Another study compared 16 weeks of aerobic training to resistance training and found that both programs increased insulin sensitivity and improved other markers of metabolic syndrome.
Vigorous physical activity has also been shown to have a significant preventative effect on the progression of fatty liver to non-alcoholic steatohepatitis (NASH). For example, a modified high-intensity interval training (HIIT) program performed three times a week for 12 weeks demonstrated a reduction in liver fat and improvement in early diastolic filling in NAFLD patients.
In addition to its direct effects on liver health, aerobic exercise can also help manage other conditions associated with NAFLD, such as diabetes and cardiovascular disease. It is always recommended to consult with a healthcare professional before starting a new exercise program, especially if you have a medical condition.
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Insulin resistance
Nonalcoholic fatty liver disease (NAFLD) is one of the most common causes of liver disease. It is characterised by excess fat stored in the liver of a person who does not consume large amounts of alcohol. NAFLD is highly associated with insulin resistance, with up to 86% of people with type 2 diabetes also having NAFLD. Insulin resistance may increase the storage of fat in the liver by promoting lipolysis, which is the breakdown of fat for energy. Increased lipolysis can lead to chronically elevated fat levels in the blood, known as high triglycerides.
A diet rich in nuts, legumes, leafy greens, and whole vegetables has been associated with a reduced prevalence of NAFLD. In particular, a 2021 observational study found that eating spinach lowered the risk of NAFLD, possibly due to its nitrate and polyphenols content. Similarly, beans and soy have been shown to reduce the risk of NAFLD, with soy containing antioxidants that help improve insulin sensitivity and reduce body fat. Broccoli has also been shown to help the liver break down fats faster, reducing their build-up.
Lifestyle changes, such as losing weight and regular exercise, can often treat both NAFLD and insulin resistance. A well-rounded, nutritious diet rich in fibre, lean or plant-based protein, and healthy fats is the best way to improve liver health, lower disease risk, and promote healthy weight loss.
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Foods to avoid
Improving a fatty liver through dietary changes alone takes time, and it won't happen overnight. It is important to remember that, in addition to dietary changes, regular exercise and maintaining a healthy weight are crucial factors in managing fatty liver disease.
People with fatty liver disease, especially non-alcoholic fatty liver disease (NAFLD), should avoid or limit their intake of added sugars. This is because sugar contributes to high blood sugar levels, which can increase fat in the liver. Foods that often contain added sugars include candy, ice cream, soda, sweetened beverages, fruit drinks, baked goods, packaged foods, and even store-bought coffee and tea.
Saturated fats should also be avoided, as they lead to more fatty deposits in the liver. Foods containing saturated fats include baked goods and fried foods made with palm or coconut oils.
It is also recommended to limit your intake of less nutritious foods and beverages known to cause weight gain, as well as anything associated with increased blood sugar. However, moderation is often more sustainable than complete elimination.
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Supplements
While a balanced diet and regular exercise are the best ways to treat non-alcoholic fatty liver disease (NAFLD), certain supplements can support the liver and help treat the condition.
Probiotics
An imbalanced gut microbiome can contribute to NAFLD. Probiotics are supplements that contain healthy bacteria and fungi and can help improve various facets of fatty liver disease and liver function. They can improve blood sugar, insulin levels, insulin sensitivity, cholesterol levels, liver stiffness, and body mass index in people with NAFLD.
Curcumin
Curcumin is the active ingredient in turmeric and has been shown to have benefits for people with NAFLD. Studies show that it can reduce markers of liver damage in people with NAFLD. People had benefits from taking 80–3,000 mg of curcumin for 8–12 weeks.
Vitamin E
Vitamin E supplements can reduce liver enzymes, liver scarring, inflammation, fat deposits inside the liver, cholesterol, and fasting blood sugar in people with NAFLD. Vitamin E is an antioxidant often used in treating NAFLD. It is important to check with a doctor before taking high doses of vitamin E, which is considered anything above 66 mg/day. Vitamin E can be found in foods such as vegetable oils, nuts, seeds, spinach, and broccoli.
Omega-3 Fatty Acids
Omega-3 fatty acids can be found in foods like fish, flaxseeds, and fish oil supplements. They can reduce liver fat, triglycerides, cholesterol, and BMI in patients with NAFLD. A well-rounded diet should theoretically provide an adequate amount of omega-3 fatty acids, but supplementation is often necessary due to the quality and biodiversity of the components of the diet, the methods of processing and cooking, and the increase in functional demands of the organism.
Garlic
Garlic supplements have been shown to have a positive effect on the metabolic profile of people with NAFLD.
It is important to consult a healthcare provider before taking any new supplements to determine the right dose for you and ensure they are safe for you to take.
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Frequently asked questions
Fatty liver disease is a chronic condition that affects about 100 million Americans and can lead to cirrhosis and cancer. Nonalcoholic fatty liver disease (NAFLD) is one of the most common causes of liver disease in the United States. It is caused by excess fat stored in the liver and is often accompanied by conditions like obesity and type 2 diabetes.
A well-rounded, nutritious diet rich in fibre, lean or plant-based protein, and healthy fats is recommended to improve liver health. The Mediterranean diet is often recommended, which includes fruits, vegetables, whole grains, beans, nuts, legumes, lean meats, and healthy fats like olive oil. Specific foods that may be beneficial include spinach, broccoli, garlic, walnuts, and omega-3 fatty acids.
It is important to limit or avoid added sugars, saturated fats, and highly processed foods. These can contribute to high blood sugar levels and increase fat in the liver. Baked goods, fried foods, and sugary items like candy and soda should be consumed in moderation.
The time it takes for fatty liver to improve with dietary changes can vary depending on individual factors and the severity of the condition. However, incorporating a healthy diet and regular exercise can help prevent liver damage and reverse early-stage liver disease. Aim for at least 150-300 minutes of moderate aerobic exercise or 75-150 minutes of vigorous exercise weekly, in addition to dietary modifications.
