Madeleine Hull
Fatty liver disease is a common chronic condition that affects about 100 million Americans and can lead to cirrhosis and cancer. The first line of treatment for overweight or obese individuals with this disease is to lose weight gradually through a combination of calorie reduction, exercise, and healthy eating. A well-balanced diet can help prevent further damage to the liver and even reverse the damage for people with non-alcohol-related fatty liver disease. This involves eating foods that are rich in fiber, lean or plant-based protein, and healthy fats, while limiting foods that are high in added sugar, salt, refined carbohydrates, and saturated fat.
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What You'll Learn
The Mediterranean diet
By following this diet, you can improve your insulin sensitivity, which helps regulate blood sugar and prevents fat buildup in the liver. The Mediterranean diet has also been associated with a reduced risk of heart disease and lowered blood pressure and bad LDL cholesterol. Additionally, it can help manage weight, which is crucial for those with NAFLD, as even a 5-10% loss in body weight can significantly improve liver health.
Adapting to the Mediterranean diet can be challenging due to the convenience and prevalence of junk food in our daily lives. However, with the right support and guidance from a nutrition expert, you can set realistic goals and incorporate cultural and personal food preferences to make it a sustainable and enjoyable part of your lifestyle.
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Weight loss
For people with non-alcoholic fatty liver disease (NAFLD), the first line of treatment is gradual weight loss through a combination of calorie reduction, exercise, and healthy eating. This involves cutting back on foods and drinks that are high in added sugars, salt, refined carbohydrates, and saturated fats. Alcoholic drinks are often high in calories, so cutting down on alcohol can also aid weight loss.
It is important to note that nutrition is not a one-size-fits-all approach, and individual needs may vary. However, a well-rounded, nutritious diet that is rich in fiber, lean or plant-based protein, and healthy fats is recommended for those looking to improve liver health and promote healthy weight loss. The Mediterranean diet is often recommended for liver patients, as it includes many liver-friendly foods and has been associated with a reduced risk of heart disease and lowered blood pressure. This diet includes fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, herbs, and spices, with fish, seafood, poultry, eggs, cheese, and yogurt in moderation.
In addition to diet, regular exercise is crucial for weight loss and improving liver health. Aim for 30 to 60 minutes of moderate- to high-intensity aerobic exercise, such as strength training or weightlifting, at least five days a week.
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Healthy fats
Walnuts, in particular, are a great addition to a diet for treating fatty liver disease. A 2023 review found a significant association between nut intake and a reduced risk of non-alcoholic fatty liver disease (NAFLD). Walnuts are especially high in omega-3 fatty acids, which have been shown to improve liver fat, high-density lipoprotein cholesterol levels, and BMI in people with NAFLD.
Olive oil is another healthy fat that can be beneficial for people with fatty liver disease. Dietitians recommend that patients with NAFLD consume around four tablespoons of olive oil per day. Olive oil is a key component of the Mediterranean diet, which is often recommended for people with fatty liver disease. This diet emphasizes eating primarily plant-based foods, healthy fats, fruits, vegetables, whole grains, beans, nuts, legumes, and lean meats, while limiting red meat and sweets.
In addition to walnuts and olive oil, there are other foods that contain healthy fats and have been shown to be beneficial for fatty liver disease. These include legumes such as lentils, chickpeas, soybeans, and peas, which are not only nutritionally dense but also contain resistant starches that help improve gut health. Fatty fish, like salmon, sardines, tuna, and trout, are also good sources of omega-3 fatty acids, which may benefit those with NAFLD by reducing liver fat and boosting protective HDL cholesterol.
It is important to note that everyone's needs are different, and a dietitian can help create a customized diet plan that takes into account individual tastes, symptoms, and health status.
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Exercise
When it comes to exercise for fatty liver disease, aerobic exercise is particularly beneficial. This can include activities such as brisk walking, cycling, swimming, jogging, dancing, and team sports. It is recommended to aim for 150-240 minutes per week of at least moderate-intensity aerobic exercise. Even as little as 135 minutes per week of moderate-intensity exercise, such as a 45-minute walk three days a week, can be beneficial. To know if you're exercising at a moderate intensity, you should be able to talk but not sing. If you're gasping for breath, it means you're at a vigorous intensity.
In addition to aerobic exercise, resistance or strength training can also be beneficial. This can include weight lifting, body weight exercises, resistance band exercises, and circuit training. These types of exercises can help promote healthy muscles and bones. It is recommended to include two to three non-consecutive days per week of resistance training in addition to your aerobic exercise.
It is important to choose exercises that you enjoy and that are within your physical capabilities to ensure long-term adherence to your exercise plan. Before starting any exercise program, it is advisable to consult with your doctor and seek guidance from an accredited exercise professional, such as an accredited exercise physiologist or a physiotherapist. These professionals can tailor a program to your specific goals, preferences, and exercise abilities, ensuring that you are performing exercises that are both safe and beneficial for you.
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Coffee
The more coffee you drink, the lower your chances of liver disease. One study found that two cups of coffee a day cut the odds of cirrhosis by 44%, while four cups a day lowered the odds by 65%. Another study found that coffee drinkers had a significantly decreased risk of nonalcoholic fatty liver disease (NAFLD) and liver fibrosis. However, doctors caution that they do not know enough to recommend a specific amount of coffee for liver health. Additionally, coffee may not be suitable for everyone, as it may increase the risk of other conditions, such as high cholesterol or blood pressure.
When it comes to coffee and liver health, it is important to note that black coffee is the best option. This is because people with steatotic (fatty) liver disease often have problems with diabetes and obesity, so it is crucial to avoid adding extra fat and sugar to coffee. If you cannot drink black coffee, consider using artificial sweeteners and skim milk or plant-based milk instead of cream.
While coffee may have potential benefits for liver health, it is important to remember that lifestyle changes, including a well-rounded diet and regular exercise, are the most effective ways to improve liver health, lower disease risk, and promote healthy weight loss.
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Frequently asked questions
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. The Mediterranean diet is often recommended for liver patients, as it includes fruits, veggies, whole grains, beans, nuts, legumes, olive oil, and flavorful herbs and spices.
Foods that are rich in fibre, such as oats, are effective for those with fatty liver. Nuts are also associated with reduced inflammation, insulin resistance, oxidative stress, and a lower prevalence of fatty liver. Legumes and soy may also help lower the likelihood of fatty liver.
Foods that are high in added sugar, salt, refined carbohydrates, and saturated fat should be avoided. Saturated fats are found in full-fat dairy products and red meats. Alcohol should also be avoided, as it damages the liver in several ways.
