SAEDNEWS: Since the liver is the first organ to receive nutrients and blood flows to it after digestion, diet can have a significant impact on liver health.
The liver performs many important functions in the body: it detoxifies the blood, is the first organ to receive blood after digestion, and produces essential proteins and fats that the body needs to survive. Since the liver is the first organ to receive nutrients from food and blood passes through it after digestion, diet can have a significant impact on liver health.
High levels of sugar and certain types of fat can lead to the accumulation of excess fat in the liver, which harms liver health. Fatty liver disease is one of the most common liver conditions worldwide, with many individuals suffering from non-alcoholic fatty liver disease (NAFLD). Risk factors for fatty liver disease include obesity and metabolic syndrome. The good news is that diet and exercise play a crucial role in preventing and treating NAFLD.
Following specialists’ dietary recommendations can be the most effective approach to prevent and manage fatty liver disease.
Research shows that obese individuals with NAFLD can improve liver health by losing 5–10% of their body weight. If you have fatty liver disease, consult your doctor before making any dietary changes, taking new medications, or if you have questions.
A healthy diet for fatty liver management includes limiting intake of fats, especially those high in saturated fat, from foods such as:
Fatty cuts of red meat
Processed meats
Processed snacks
Butter
Fried foods
You should also avoid foods high in simple sugars:
Candy
Cakes
Cookies
Pastries
Sugary sodas
Making dietary changes to support weight loss and reduce triglyceride levels can improve fatty liver and lower the risk of liver damage. Before reviewing a sample 7-day diet plan for fatty liver, let’s look at the best and worst foods:
Foods that can improve fatty liver and should be included in the diet:
Spinach and leafy greens: Plant polyphenols in leafy greens, like spinach, may improve fatty liver and provide protective effects against progression.
Beans and legumes: High in resistant starch and fiber, they help manage blood sugar and improve triglyceride levels.
Omega-3 fatty acids: Fatty fish such as salmon, tuna, and sardines help reduce inflammation, improve HDL cholesterol, and lower triglycerides.
Olive oil: Replacing saturated fats with unsaturated fats, like those in olive oil, olives, nuts, seeds, and fatty fish, can improve triglyceride levels. Diets rich in these foods, such as the Mediterranean diet, are often recommended for NAFLD.
Coffee: According to a 2021 review, drinking a cup of coffee in the morning may protect against NAFLD, reduce complications, and lower abnormal liver enzyme levels.
Whole grains: Oats, quinoa, and whole-grain bread are fiber-rich and help achieve healthy weight.
Nuts: Especially walnuts, which are rich in monounsaturated fats, omega-3s, fiber, antioxidants, and protein, promoting satiety and healthy weight.
Berries: Strawberries, blueberries, and mulberries may improve gut microbiota balance, providing anti-NAFLD and antioxidant benefits.
Garlic: Can reduce liver fat accumulation and overall body fat, potentially improving coexisting NAFLD-related conditions.
Turmeric: Curcumin in turmeric may improve liver enzyme levels, which often rise in NAFLD.
Sunflower seeds: A rich source of vitamin E, which can accelerate NAFLD treatment by supporting liver function.
Avocado: Rich in monounsaturated fats, fiber, vitamins, minerals, and antioxidants, helping improve blood lipid levels and potentially reduce liver damage in NAFLD.
Alcohol: Processed as a toxin by the liver; avoiding it can prevent worsening of NAFLD symptoms.
Sugary drinks and foods: High added sugar increases risk for NAFLD by contributing to weight gain and insulin resistance.
Refined carbohydrates: Frequent consumption of processed, sweet, and refined grains is linked to weight gain and obesity.
Fried foods: A major contributor to NAFLD due to high saturated fat and refined carbs. Replacing saturated fats with unsaturated fats from plant sources improves triglyceride levels and liver health.
Red meat: Higher in saturated fat than fish; excessive red and processed meat worsens NAFLD.
High salt intake: Excess sodium increases the risk of NAFLD.
Highly processed foods with preservatives: Can trigger or exacerbate NAFLD and obesity.
Day 1:
Breakfast: Oatmeal with sliced strawberries and walnuts
Lunch: Quinoa salad with chopped spinach, avocado, and grilled chicken with olive oil and lemon
Dinner: Baked salmon with steamed broccoli and brown rice
Snacks: Carrots with hummus; a small handful of almonds
Day 2:
Breakfast: Greek yogurt with blueberries and a drizzle of honey
Lunch: Whole-grain wrap with turkey, avocado, mixed greens, and cucumber slices
Dinner: Grilled trout with quinoa and roasted Brussels sprouts
Snacks: Pear; small portion of sunflower seeds
Day 3:
Breakfast: Smoothie with spinach, banana, flaxseed, and almond milk
Lunch: Lentil soup with mixed green salad, cherry tomatoes, and olive oil dressing
Dinner: Stir-fried chicken with broccoli, bell pepper, and carrots over brown rice
Snacks: Apple slices with almond butter; a few olives
Day 4:
Breakfast: Eggs with chopped tomatoes and spinach on whole-grain toast
Lunch: Tuna salad with olive oil over mixed greens
Dinner: Baked cod with asparagus and quinoa
Snacks: Small bowl of mixed berries with walnut halves
Day 5:
Breakfast: Oatmeal made with almond milk and chia seeds, topped with raspberries
Lunch: Chickpea and avocado salad with olive oil and lemon dressing
Dinner: Grilled chicken breast with roasted sweet potato and green beans
Snacks: Cucumber with hummus; small peach
Day 6:
Breakfast: Whole-grain toast with avocado and boiled eggs
Lunch: Bell peppers stuffed with quinoa and black beans
Dinner: Baked tilapia with steamed kale and sweet potato
Snacks: Handful of mixed nuts; Greek yogurt
Day 7:
Breakfast: Green tea; whole-grain pancakes with sliced banana and Greek yogurt
Lunch: Roasted vegetables and hummus in a whole-grain tortilla
Dinner: Turkey meatballs with spaghetti squash and spinach-avocado-nut salad with olive oil dressing
Snacks: Orange and carrots
Focus on whole, enjoyable foods: Include foods you like rather than choosing healthy foods you dislike.
Meal prep weekly: Consistency is key for results. Preparing meals in advance ensures healthy options are available.
Include vegetables: They provide fiber, vitamins, minerals, antioxidants, and satiety without excess calories.
Choose unsaturated fats: Replace saturated fats with unsaturated ones (e.g., cook with olive oil instead of butter).
Avoid sugary drinks: Sweetened beverages contribute calories and weight gain. Infuse water with fruits for flavor.
Eat slowly: Rapid eating increases NAFLD risk, likely due to overeating.
Track your intake: Apps like MyFitnessPal or a food diary can help with accountability and adjustments.
Stay hydrated: Adequate water intake may protect against NAFLD. Monitor urine color; pale yellow indicates proper hydration.
Research shows that people with NAFLD have lower omega-3 and higher omega-6 levels in liver tissue compared to healthy individuals. Excess omega-6 may worsen fatty liver.
Daily supplementation with 1 gram of fish oil may be recommended.
Eating omega-3-rich foods like fatty fish (salmon, sardines, mackerel, halibut, tuna) can be beneficial.
Grass-fed meats have more omega-3 than corn-fed meats.
Plant sources include walnuts, flaxseed, hemp, and olive oil.
Omega-3 also helps reduce inflammation, which worsens NAFLD. Reducing inflammation supports the treatment of inflammation-related diseases, including NAFLD.
The type and amount of fat directly affect liver health. High omega-6 intake and low omega-3 intake, along with excessive saturated and trans fats, are harmful.
Sources of saturated fat: Animal meat, dairy, processed foods
Sources of trans fats: Fast food, partially hydrogenated oils (check labels; even “0 g trans fat” can contain small amounts)
Healthy fat sources: Olive oil, nuts, seeds
High sugar and fructose intake are linked to NAFLD.
Main sources: High-fructose corn syrup in sodas and processed foods.
Long-term overconsumption: Increases fatty liver risk.
Recommendation: Eat foods in natural forms—whole fruits, vegetables, lean proteins, healthy fats (olive oil, nuts), whole grains, legumes.
Avoid replacing fats with high-carb, low-fat foods, which can worsen liver health.
For overweight individuals with fatty liver, weight loss significantly improves liver health and function. Combining regular physical activity with a healthy diet is essential.
Recommendation: 30 minutes of daily walking along with a healthy diet supports liver health and aids in fatty liver recovery.
Research shows increasing weekly physical activity to over 60 minutes results in weight loss and improved liver function.
