Madeleine Hull
Fatty liver disease is the most common chronic liver condition in the US, affecting around 100 million Americans. It can lead to cirrhosis and cancer. While there are no medical treatments for non-alcoholic fatty liver disease, a healthy diet and regular exercise can help prevent liver damage and reverse the disease in its early stages. Dietary changes include eating more plant-based, whole foods, and healthy fats, and reducing sugar and saturated fat intake. Lifestyle changes include getting regular exercise, improving sleep quality, and reducing stress. Additionally, drinking 2-3 cups of coffee per day and consuming foods rich in vitamin D, potassium, and betaine may also help improve liver health.
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The Mediterranean diet
In addition to its health benefits, the Mediterranean diet is also a sustainable and enjoyable way to eat. It does not require strict restrictions or eliminations and can be adapted to include locally and culturally meaningful foods. This makes it easier for people to stick to the diet and make long-term lifestyle changes.
When following the Mediterranean diet for NAFLD, it is recommended to include plenty of plant-based foods, such as fruits, vegetables, whole grains, beans, nuts, and legumes. Lean meats, poultry, eggs, cheese, and yogurt should be consumed in moderation, while sweets and red meat should be saved for special occasions. It is also important to include healthy fats, such as olive oil, and to limit processed and red meat.
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Coffee and olive oil
Coffee
Up to three cups of coffee per day are recommended for people with non-alcoholic fatty liver disease. Coffee is acidic and contains caffeine, which makes the liver work harder, but it is also associated with preventing the progression of the disease to a more serious condition, such as liver cirrhosis.
Olive Oil
Olive oil is known to decrease the accumulation of triglycerides in the liver, which is a common issue for those with fatty liver disease. It also improves insulin resistance and lowers levels of bad cholesterol (LDL). A hypocaloric diet with extra-fine virgin olive oil (three to four tablespoons daily) has shown a significant decrease in transaminases and weight in patients with fatty liver disease.
In addition to coffee and olive oil, fatty liver disease patients are advised to eat a diet rich in healthy fats and plant-based foods, such as the Mediterranean diet. This includes more fruits and vegetables, whole grains, nuts and legumes, lean meats, and less red meat and sweets/added sugars. Regular exercise and quality sleep are also recommended.
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Weight loss
To achieve this, it is recommended to increase the proportion of vegetables on your plate to 50%, as this increases antioxidants and fibre, which can help you feel fuller for longer. It is also beneficial to incorporate healthy fats, such as fatty fish (tuna, salmon, cod, and sardines), nuts, seeds, avocados, olives, olive oil, and avocado oil. These foods are rich in omega-3 fatty acids, which help your body use insulin better, thereby reducing fat storage in the liver.
In addition to these dietary changes, regular exercise is crucial for weight loss and managing liver disease. Aim for at least 30 minutes of aerobic exercise, such as brisk walking or swimming, on most days of the week. You can also incorporate strength training exercises, like weightlifting, for 30 to 60 minutes on 3 days a week, as this can further improve liver health.
It is important to note that everyone is different, and you should work with your doctor or a registered dietitian to develop an eating plan that suits your individual needs. They can help you make sustainable dietary changes and create a meal plan that supports your weight loss journey while also improving your liver health.
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Exercise
You should also aim to do strength training exercises, like weight lifting, which can also improve fatty liver disease. Try to do 30 to 60 minutes of mid- to high-level aerobic exercise at least 5 days a week and mid- to high-level strength training 3 days a week.
If you have fatty liver disease, it's important to incorporate exercise into your routine to support overall liver health. This can include activities such as walking, jogging, swimming, or cycling. It is also beneficial to include resistance or strength training exercises, such as weightlifting, which can help improve liver function.
In addition to aerobic exercise, it is important to engage in strength training to improve overall health and liver function. Strength training helps to build and maintain muscle mass, which is important for individuals with fatty liver disease as they may be at risk of sarcopenia, a condition characterised by loss of muscle mass.
It is recommended to consult with a healthcare professional before starting an exercise routine, especially if you have any underlying health conditions or concerns. They can advise you on the type, intensity, and duration of exercises that are safe and suitable for you.
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Foods to avoid
While a Mediterranean diet is often recommended for people with fatty liver disease, it is important to avoid certain foods that can contribute to weight gain and increase blood sugar. Here are some foods to avoid if you are looking to improve fatty liver disease:
Fried foods
Fried foods are high in fat and calories and can increase the fat content in your liver. Fried foods made with palm or coconut oils are particularly harmful due to their high saturated fat content.
Added salt
Consuming too much salt can increase your risk of non-alcoholic fatty liver disease (NAFLD). It is recommended to limit sodium intake to less than 2,300 milligrams per day. If you have high blood pressure, it is advised to limit salt intake to no more than 1,500 mg per day.
Refined carbohydrates
White flour and products made from it, such as bread, rice, and pasta, are highly processed and can raise your blood sugar levels. This is because they lack the fiber found in whole grains, which helps regulate blood sugar.
Red meat
Beef and pork are high in saturated fats, which contribute to fatty deposits in the liver. Processed meats should also be limited as they tend to be high in both sodium and saturated fat.
Sugar and sugary items
Sugar, sweets, candy, and foods with added sugars, including high-fructose corn syrup, can cause a spike in blood sugar levels. This can lead to fat buildup in the liver, as cells get damaged when nutrients don't break down properly.
Alcohol
Alcohol consumption is a major cause of fatty liver disease and can lead to more serious liver damage. If your fatty liver disease results from heavy drinking, it is recommended to abstain from alcohol completely. In other cases, it may be advised to limit alcohol intake to special occasions or consult a doctor for guidance.
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Frequently asked questions
A diet that is rich in plant-based, whole foods is recommended for those suffering from fatty liver disease. The Mediterranean diet is often recommended, which includes fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, and lean meats.
The Mediterranean diet recommends eating primarily plant-based foods and healthy fats. This includes fruits and vegetables, whole grains, nuts and legumes, lean meats, and healthy oils such as olive oil. Sweets and red meat should be consumed in moderation.
It is recommended to limit your intake of saturated fats and sugars, as these can lead to more fatty deposits in the liver and increase cholesterol and triglyceride levels. Alcohol should also be avoided, as it can damage the liver.
While there are no specific vitamins or minerals that are known to be substantially beneficial, ensuring adequate intake of Vitamin D, potassium, and betaine may be beneficial. Vitamin D can be obtained through sun exposure or dairy products, while potassium is found in fish, vegetables, and fruits. Betaine may protect the liver from fatty deposits, but research is ongoing.
