Fatty liver diet: Best and worst foods for your liver

Fatty liver disease is on the rise in modern times due to a range of lifestyle factors like a sedentary routine, a diet rich in processed food, alcohol consumption, and certain health conditions like diabetes. While alcohol is a major risk factor for this chronic condition, a faulty lifestyle and unhealthy diet contribute majorly to the development of fatty liver.
Reversing alcoholic fatty liver at earlier stages isn’t that difficult and abstaining from alcohol for a period of two weeks can help resolve the condition, while in the case of non-alcoholic fatty disease, a series of lifestyle modifications be it losing weight, reducing cholesterol, controlling diabetes, and regular exercise is necessary.

While there is no treatment for fatty liver disease as per American Liver Foundation, one can improve their liver function to a great extent in early stages. Eating a healthy diet rich in fibre, whole grains, fruits and vegetables, antioxidants, vitamins and minerals can help improve your liver function.

Best foods to fix fatty liver

1. Spinach
Leafy greens, particularly spinach, can work wonders for your liver health, especially when you are aiming to reverse fatty liver disease. According to BMC Gastroenterology, a peer-reviewed journal, spinach is packed with nitrate and distinct polyphenols which can help fight fatty liver disease. However, raw spinach is better when it comes to improving liver function, as cooking the veggie could lower its antioxidant activity.
2. Ragi
Fatty liver could be reversed with grains rich in fibre and important micronutrients. Replacing your regular wheat atta with ragi can bring amazing results for your liver. Millets like ragi are capable to lower cholesterol levels and help manage fatty liver disease. Being rich in antioxidants, eating millets can help in blood sugar control and boosting immunity.
3. Almonds
If you are looking for a wholesome snack that also helps in improving your liver health as well as health, you can trust almonds. Having a handful of these crunchy nuts can also help you get the required quantity of Vitamin E, a nutrient that may help protect against fatty liver disease, as per a study published in Journal Antioxidant.

4. Avocados
A storehouse of HDL (high-density lipoprotein) or good cholesterol, avocados are a necessary addition to your diet if you suffer from non-alcoholic fatty liver disease. According to a study published in World Journal of Gastroenterology, researchers found that avocado was effective in lowering blood lipids, or fats, and help prevent liver damage in people with nonalcoholic fatty liver disease (NAFLD).
5. Rajma
Kidney beans are high in protein and fibre and low in saturated fat, which can help keep blood sugar in control, lower cholesterol, the risk factors that can cause fatty liver disease. Eating Rajma regularly can help lower risk of heart disease and aid in losing weight.
6. Green tea
Green tea’s impact on enhancement of liver health has been proven by many studies. The healthy beverage can help protect against all liver disease. However, drinking it in large amounts must be avoided to prevent acute liver failure and injury.
7. Garlic
Garlic is no less than a liver superfood because of the mineral selenium present in it that can detoxify the liver. It can trigger liver enzymes and cleanser liver. As per a study published in Indian Journal of Gastroenterology, garlic supplements have a positive effect on the metabolic profile of people with NAFLD.

Worst foods for fatty liver

1. Pizza

Foods high in saturated fats like burgers and pizza can be detrimental to your liver health. Eating these foods regularly can cause inflammation in your liver and cause cirrhosis. Such foods also elevate your bad cholesterol levels or LDL (low-density lipoprotein).
2. Alcohol
Drinking alcohol can damage your liver like no other food. When alcohol enters the body, it’s broken down by liver in order for it to be flushed out of the body. This creates toxic substances that end up damaging liver cells and cause deadly liver diseases.
3. Red meat
Red meat is an absolute no-no when it comes to liver health. Being high in saturated fat, it can wreak havoc with your heart health. Eating these foods can damage your liver and even be associated with certain types of cancer like colorectal cancer.
4. Soda
High-sugar drinks like soda and other fizzy drinks can deteriorate your liver health and increase risk of NAFLD. The sugar and high fructose corn syrup in these drinks get converted into fat in your liver. This can damage the crucial organ and impact its function.