Leena Watts
Fatty liver disease is a common chronic condition affecting about 100 million Americans and can lead to cirrhosis and cancer. It is caused by a build-up of fats in the liver, which can damage the organ and cause serious complications. Risk factors include obesity, a high-fat diet, high alcohol intake, diabetes, and certain toxins. There is no specific medication to reduce a fatty liver, but it can be managed and even reversed through diet and lifestyle changes. A healthy diet that includes plant-based foods, healthy fats, and specific foods like coffee, olive oil, nuts, legumes, and fatty fish can help reduce the risk of fatty liver disease and improve liver health. In addition, regular exercise, weight loss, and reducing alcohol consumption are crucial components of managing and treating this condition.
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What You'll Learn
Eat more plant-based foods
Eating more plant-based foods is an important part of improving liver health. A well-rounded, nutritious diet, rich in fibre, plant-based proteins, and healthy fats is the best way to improve liver health, lower disease risk, and promote healthy weight loss.
A diet rich in nuts, for example, is associated with reduced inflammation, insulin resistance, oxidative stress, and a lower prevalence of NAFLD. A large study from China found that eating more nuts was linked to a significantly lower risk of NAFLD, and that eating walnuts improved liver function tests for people with fatty liver disease. Sunflower seeds are particularly high in vitamin E, an antioxidant often used in treating NAFLD.
Legumes are also beneficial. A 2019 study found that diets rich in legumes helped lower the likelihood of NAFLD. Beans, lentils, chickpeas, soybeans, and peas are not only nutritionally dense foods but also contain resistant starches that help improve gut health. Consumption of legumes may even help lower blood glucose and triglycerides in people with obesity. Soy, in particular, may help protect the liver, possibly because it contains a high content of the protein β-conglycinin, which is noted for its ability to help lower triglyceride levels and possibly protect against visceral fat buildup. Tofu is also a good source of low-fat protein.
Spinach and other leafy greens may also help fight fatty liver disease. A 2021 observational study found that eating spinach specifically lowered the risk of NAFLD, possibly due to the nitrate and distinct polyphenols in the leafy green. It is important to note that the study focused on raw spinach, as cooking spinach may lower polyphenolic content and antioxidant activity.
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Drink green tea
Drinking green tea is a great way to improve your liver health. Green tea is believed to have beneficial effects in preventing and treating many diseases, including nonalcoholic fatty liver disease (NAFLD).
A 2015 study found that green tea extract (GTE) supplementation significantly reduced alanine aminotransferase (ALT) and aspartate aminotransferase (AST) levels in NAFLD patients after a 12-week period. ALT and AST are enzymes that are abnormally high in people with fatty liver disease. The study included 80 participants between the ages of 20 and 50, all of whom had NAFLD. The participants were randomly divided into two groups, with one group receiving a 500 mg GTE tablet per day and the other receiving a placebo.
Another study from 2021 found that matcha green tea, a new and popular type of green tea, effectively prevented NAFLD in high-fat diet-induced obese mice. The mice were fed a high-fat diet and treated with matcha for six weeks. The matcha prevented excessive accumulation of visceral and hepatic lipids, elevated blood glucose, abnormal liver function, and steatosis hepatitis. It also improved obesity-related lipid accumulation and reduced inflammation and liver metabolism.
Green tea's positive effects on liver health may be due to its ability to reduce carbohydrate intake and control obesity, a significant risk factor for NAFLD. Obesity, along with alcohol consumption and certain toxins, are known contributors to fatty liver disease.
If you are concerned about fatty liver disease, consider incorporating green tea into your diet. However, it is always best to consult with a healthcare professional before starting any new supplement or treatment. They can help you determine if green tea is a suitable option for your specific needs and advise you on the appropriate dosage and form (e.g., tea or supplement).
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Consume healthy fats
Consuming healthy fats is an important part of managing fatty liver disease. This is because the condition is caused by a build-up of fats in the liver, which can lead to serious complications such as cirrhosis and cancer.
Dietitian Annie Guinane recommends a diet of healthy fats and plant-based foods, alongside regular coffee consumption, to help manage the condition. Patients are often surprised to hear that they are being recommended to add foods to their diet, rather than restrict them. The Mediterranean diet is often recommended for liver patients, which includes more fruits and vegetables, whole grains, nuts and legumes, lean meats, and fewer sweets and red meats.
Healthy fats that are recommended include olive oil, with patients advised to consume four tablespoons per day. Olive oil is a source of monounsaturated fats, which have been linked to a reduced risk of heart disease and improved blood cholesterol levels. It also contains polyphenolic compounds, which act as antioxidants and can help to reduce inflammation in the body.
Another source of healthy fats is fatty fish such as salmon, sardines, tuna, and trout, which are high in omega-3 fatty acids. Research suggests that supplementing with omega-3s may benefit those with fatty liver disease by reducing liver fat, boosting protective HDL cholesterol, and lowering triglyceride levels.
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Exercise regularly
Exercise plays a crucial role in reducing fatty liver and improving liver health. Engaging in regular physical activity can help manage fatty liver disease and prevent liver damage. Here are some detailed instructions and guidelines regarding exercise to reduce fatty liver:
Firstly, it is important to incorporate aerobic exercise into your routine. Aim for at least 30 to 60 minutes of moderate- to high-intensity aerobic exercise, such as brisk walking, jogging, swimming, or cycling, at least five days a week. This type of exercise has been shown to cut down on the amount of fat stored in the liver and can also help lower inflammation. Additionally, if you are managing diabetes along with fatty liver disease, aerobic exercise can assist in keeping your cholesterol and triglyceride levels in a healthy range.
Secondly, consider incorporating resistance or strength training exercises, such as weightlifting or bodyweight exercises, into your routine. These types of exercises can also help improve fatty liver disease by reducing fat in the liver. Aim for mid- to high-intensity strength training for at least three days per week.
It is recommended to exercise at least three times a week for 40 to 45 minutes each session. However, for more significant results, increasing the frequency and duration of your workouts within a comfortable range is advised. Combining your exercise routine with a healthy, balanced diet that is low in calories and processed foods will further enhance your efforts to reduce fatty liver.
Remember to consult with your healthcare provider before starting any new exercise program, especially if you have any underlying health conditions or concerns. They can guide you in creating a safe and effective exercise regimen tailored to your specific needs and capabilities.
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Cut back on sugar
Non-alcoholic fatty liver disease (NAFLD) is a common and progressive disease that is becoming the leading cause of liver transplants among adults. It is often caused by obesity, type 2 diabetes, and alcohol consumption. A diet high in fat, sugar, and cholesterol can lead to liver damage, inflammation, and scarring.
Reducing sugar intake is crucial for combating NAFLD. A study by Dr Shikha Sundaram, MD, MSCI, found that children with NAFLD consumed about 10 more spoons of sugar than those without the disease. This highlights that the onset of NAFLD is not about the quantity of food consumed but rather how the body absorbs and metabolizes sugar.
To cut back on sugar, it is important to be mindful of hidden sugars in processed foods, sauces, and drinks. These include sugary drinks like soda, fruit juices, and sports drinks, as well as processed snacks like cookies, cakes, and candies. Even seemingly healthy foods like yogurt, ketchup, and breakfast cereals can contain high amounts of added sugar.
Instead, opt for natural sources of sugar, such as fresh fruits, which provide sugar along with essential vitamins, minerals, and fiber. You can also satisfy your sweet tooth with healthier alternatives like dark chocolate (at least 70% cocoa), or natural sweeteners like stevia or erythritol. Additionally, drinking plenty of water can help curb sugar cravings and keep you hydrated.
By reducing your sugar intake, you can significantly improve your liver health and overall well-being.
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Frequently asked questions
Some foods that may help reduce fatty liver include:
- Spinach and other leafy greens
- Legumes (such as lentils, chickpeas, soybeans, and peas)
- Nuts
- Garlic
- Broccoli
- Green tea
- Olive oil
- Coffee
- Tofu
- Fatty fish (such as salmon, sardines, tuna, and trout)
- Turmeric
Some foods to avoid to help reduce fatty liver include:
- Alcohol
- Red meat
- Sweets and added sugars
- Fatty foods
Besides diet, it is important to make other lifestyle changes such as exercising regularly, losing weight, and getting quality sleep.
