Brenda Khan
Fatty liver disease occurs when fat builds up in the liver and is caused by either heavy alcohol use or non-alcohol-related factors. A diet full of whole foods, fibre, lean protein, and healthy fats can help treat and prevent fatty liver disease. The Mediterranean and DASH diets are particularly effective in treating and preventing the disease as they are rich in fruits, vegetables, whole grains, and healthy fats, while also reducing added sugars, refined carbohydrates, and saturated fats. In addition, omega-3 fatty acids, found in fatty fish, nuts, and seeds, have been shown to reduce liver fat content.
Diet characteristics for lowering fatty liver:
| Characteristics | Values |
|---|---|
| Coffee consumption | Up to three cups of coffee per day may protect your liver against NAFLD and lower the risk of advancement of liver fibrosis |
| Mediterranean diet | Emphasises plant-based foods, healthy fats, vegetables, fruits, whole grains, beans, legumes, while limiting processed foods, sugary drinks, added sugars, saturated fats, and refined carbohydrates |
| Fatty fish | Salmon, sardines, tuna, trout, and mackerel are high in omega-3 fatty acids, which reduce liver fat, boost HDL cholesterol, and lower triglyceride levels |
| Nuts | Associated with reduced inflammation, insulin resistance, oxidative stress, and lower prevalence of NAFLD; walnuts, in particular, are high in omega-3 fatty acids |
| Whole vegetables | Broccoli may help break down fats faster, reducing their build-up in the liver |
| Olive oil | Consume four tablespoons of olive oil per day |
| Low-fat vegan diet | May be beneficial for weight loss and lowering dietary acid load |
| Fibre | A diet rich in fibre may be effective for reducing triglyceride levels |
| Vitamin D | Low levels may be associated with more severe fatty liver disease |
| Alcohol | Avoid alcohol if your fatty liver disease is a result of heavy drinking |
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What You'll Learn
The Mediterranean diet may help prevent and reverse fatty liver disease
To improve liver health, lower disease risk, and promote healthy weight loss, it is important to follow a well-rounded, nutritious diet. Fatty liver disease, also known as hepatic steatosis, is a condition in which fat accumulates in the liver. This can lead to inflammation and potentially irreversible liver damage. However, this fat accumulation may be prevented, stopped, and even reversed through healthy eating habits.
The Mediterranean diet is rich in whole grains, olive oil, fruits, vegetables, fish, nuts, and legumes, and low in added sugars, processed meats, and red meat. It is also high in antioxidants and fibres and has an adequate omega-3 to omega-6 fatty acid balance. A 2021 study including 294 people found a significant reduction of liver fat in those following a Mediterranean diet paired with exercise. A greater benefit was seen when the diet was supplemented with extra plant polyphenols from walnuts, green tea, and duckweed.
The Mediterranean diet can be an effective way to slow the accumulation of fat in the liver and reduce the fat stored there, potentially reversing the progression of the disease. It may also help prevent and improve the severity of nonalcoholic fatty liver disease (NAFLD). This is because the Mediterranean diet is low in saturated fats and animal protein, which are linked to an increased risk of NAFLD.
In addition to the Mediterranean diet, there are other dietary changes that can help improve liver health. Eating a variety of whole vegetables, such as broccoli, can be beneficial for people with fatty liver disease. Fatty fish, such as salmon, sardines, tuna, and trout, are high in omega-3 fatty acids, which may benefit those with NAFLD by reducing liver fat and boosting protective HDL cholesterol. A diet rich in nuts, especially walnuts, is associated with reduced inflammation and a lower prevalence of NAFLD.
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Avoid fried, greasy, and high-sugar foods
A diet rich in natural, unprocessed foods that contain complex carbohydrates, fibre, and protein is a good starting point for managing fatty liver disease. Doctors recommend lifestyle modifications to treat this condition, which may include dietary changes.
Fried foods are often made with palm or coconut oils, which are fats to be avoided. Fried foods, therefore, should be avoided as they can increase fat deposits in the liver. Fried foods include chips, fried snacks, and pastries.
Greasy foods include those that are highly processed, such as burgers, pizzas, pies, and frozen meals. These foods are often high in saturated fats, which can lead to more fatty deposits in the liver. Processed meats, such as beef, pork, and deli meats, also fall into this category and should be avoided.
High-sugar foods should also be avoided or limited. This includes candy, ice cream, baked goods, sweetened beverages, soft drinks, cordials, sports drinks, and fruit juice. These foods and drinks can contribute to high blood sugar levels and increase fat in the liver.
In general, it is important to reduce your intake of foods and beverages that are high in added sugar, salt, refined carbohydrates, and saturated fat.
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Limit red meat and saturated fat intake
Red meat and saturated fats are generally considered unhealthy, and excessive consumption can lead to fatty liver disease. This is because saturated fats increase the amount of fat around organs, including the liver.
Meat, especially red meat, is a significant source of saturated fats. Examples include beef, pork, and deli meats. The American Heart Association recommends that less than 6% of total calories should come from saturated fat. For a 2000-calorie diet, this equates to no more than 120 calories from saturated fat, or about 13 grams per day.
To reduce your intake of saturated fats, you should limit your consumption of red meat and opt for lean meats, fish, tofu, or tempeh instead. Wild, oily fish is an excellent source of omega-3 fatty acids, which can benefit those with fatty liver disease. In addition, you should also limit your intake of other foods high in saturated fats, such as butter, sausages, cured meats, and full-fat dairy products.
Instead of these foods, you can incorporate more unsaturated fats into your diet. Good sources of unsaturated fats include avocados, olive oil, nut butter, and fatty fish.
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Exercise regularly and maintain a healthy weight
Aerobic exercise is particularly effective in managing fatty liver disease and enhancing heart, blood vessel, and aerobic fitness. It also reduces liver fat content and can be a first-line treatment for non-alcoholic fatty liver disease (NAFLD). Additionally, aerobic exercise improves insulin resistance and blood lipids, reducing the risk of metabolic syndrome, which is a group of risk factors for various health issues, including fatty liver disease.
If you enjoy more vigorous activities, high-intensity interval training and strength training can also be beneficial. Strength training, such as weightlifting or bodyweight exercises, promotes healthy muscles and bones. It's important to select exercises that you enjoy and can sustain long-term.
Before starting a new exercise routine, it's recommended to consult a medical practitioner or an accredited exercise professional, such as an exercise physiologist or physiotherapist. They can tailor a program to your goals, preferences, and abilities, ensuring a safe and beneficial experience.
In addition to exercise, maintaining a healthy weight is crucial for liver health. Adopting a well-rounded, nutritious diet rich in fiber, lean or plant-based protein, and healthy fats can improve liver health and promote healthy weight loss. Consuming fatty fish, nuts, oats, and whole vegetables like broccoli can be beneficial. Reducing your intake of added sugars, salt, refined carbohydrates, and saturated fats is also recommended.
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Drink coffee to protect the liver and reduce abnormal liver enzymes
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. Nonalcoholic fatty liver disease (NAFLD) is one of the most common causes of liver disease.
Coffee consumption has been linked to a reduced risk of developing NAFLD, as well as a decreased risk of liver fibrosis advancement in those already diagnosed. Researchers have found that coffee drinkers are less likely to develop fibrosis, cirrhosis, and non-alcohol-related fatty liver disease.
The more coffee you drink, the lower your chances of liver disease become. Studies have shown that drinking two cups of coffee per day reduces the odds of cirrhosis by 44%, while four cups per day lowers the odds by 65%. Moderate consumption, typically between one and three cups per day, may also slow the progression of liver disease.
Coffee contains caffeine, which the body converts into a chemical called paraxanthine, which slows the growth of scar tissue involved in fibrosis. This may help fight liver cancer, alcohol-related cirrhosis, non-alcohol-related fatty liver disease, and hepatitis C. Additionally, kahweol and cafestol, two chemicals found in coffee, may aid in the fight against liver cancer. While the exact mechanisms are not yet fully understood, coffee's antioxidants and other compounds play a significant role in reducing liver inflammation.
It is important to note that while coffee may have liver health benefits, it should be consumed in moderation and as part of a healthy lifestyle. Black coffee is recommended, but if that is not palatable, consider using artificial sweeteners and skim milk or plant-based milk instead of cream.
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Frequently asked questions
Fatty liver disease occurs when fat builds up in the liver and can be caused by heavy alcohol use. Non-alcoholic fatty liver disease (NAFLD) is caused by insulin resistance, inflammation, and oxidative stress.
A diet full of whole foods, fibre, lean proteins, and healthy fats is recommended. This includes fruits, vegetables, whole grains, fatty fish, nuts, seeds, olive oil, and legumes. Broccoli and walnuts may be especially beneficial.
Fried foods, added sugars, refined carbohydrates, processed foods, and saturated fats should be avoided or limited. Alcohol should be reduced or eliminated from the diet.
The Mediterranean diet and the DASH diet are often recommended for liver health. These diets emphasise healthy fats, fruits, vegetables, whole grains, and lean proteins, while limiting red meat, salt, and sugar.
