If you are wondering what to eat to improve fatty liver, just take a moment to read till the end of this article. I’ll share with you what I’ve learned about fatty liver disease (FLD) and what foods you should and shouldn’t eat to reduce the fat in your liver.
Fatty liver refers to the accumulation of too much fat (especially triglycerides) in your liver. So what exactly is “too much” fat? Generally speaking, a liver is considered “fatty” when the fat is between 5-10% or more of the liver by weight. Fat builds up in and around the spaces of the hepatocytes (liver cells), causing the liver to become enlarged and heavy.
In the early stages of FLD, often referred to as simple steatosis, the condition is often mild and asymptomatic. Many patients are not aware that they have FLD. It is often found when performing blood tests or other tests for completely different reasons. The only way to definitively diagnose the condition is through a liver biopsy, but factors such as elevated liver enzymes often signal a problem to physicians.
A diet plan for fatty liver is often centered around balance, moderation, regulation and reducing fat intake to less than 30% of total daily calories. In other words, if you’re eating a 1,200-calorie diet, fat calories should account for no more than 360 of those calories. This equates to about 40 grams per day. Since fatty liver is often associated with obesity, losing weight can have a significant impact on improving liver function and liver health.
So this brings us to the question of what you should and should not eat. Complex carbohydrates should make up the bulk of your energy source. These can be found in things like whole grains, brown rice, and pasta. Simple carbohydrates found in sweets should be avoided.
Diets for fatty liver patients are also typically high in fiber and include plenty of fruits and vegetables. Fat, especially saturated fat, should be carefully monitored. Protein can be obtained from vegetables or from lean white meat such as chicken or turkey instead of beef or pork. Here is a brief description of some of the things you should and should not eat if you want to reduce the fat in your liver.
Foods You Should Avoid and/or Monitor Carefully
- white bread and white rice
- high fat butter
- sweets containing simple carbohydrates (candy, donuts, etc.)
- High-fat foods (pizza, ribs, pot pie, etc.)
- eggs and other high cholesterol foods
- sweetened and/or carbonated beverages such as soda
- fast food and/or processed meats such as hot dogs
- fried foods
- alcohol (especially if you have alcoholic fatty liver (AFL))
- salad dressings and other high-fat condiments (look for low-fat or non-fat options)
- red meat (beef, pork)
Foods To Eat To Improve Fatty Liver
- Vegetables (greens, leaves, legumes, tomatoes, and especially broccoli)
- Fruits rich in Vitamin E and Vitamin C (Orange, Papaya, Kiwi, Mango)
- Beans (these are a great alternative source of protein)
- whole grain breads
- Milk in moderation (skim milk or 1% milk instead of whole milk or 2% milk)
- Brown Rice and Pasta
- lean white meat (chicken, turkey, tuna)
Source by D. J. Atterson
