How to Help Yourself With Fatty Liver

Fatty liver is a health problem that affects more than 10% of the population and can be very dangerous. The key to successful treatment is dietary adjustment, replacing fatty foods with healthier options.

NAFLD (non-alcoholic fatty liver disease) includes a wide spectrum of liver conditions: fatty liver known as steatosis (accumulation of fat in the liver), non-alcoholic steatohepatitis as a more severe form (fat leads to inflammatory processes in the liver), and the most serious form, liver cirrhosis, which represents irreversible damage as a result of chronic inflammation and fibrosis of the liver. All three forms are considered to be a consequence of insulin resistance, and BMI (body mass index) correlates with the degree of liver damage. Therefore, higher body weight means greater liver damage.

Alcohol is a common cause of liver damage, but in NAFLD the cause is not alcohol, as these individuals do not consume alcoholic beverages above permitted limits. As a consequence of a sedentary lifestyle, high-calorie meals, high intake of fats and sugars, obesity, diabetes, and insulin resistance are becoming increasingly common, especially in developed countries. NAFLD is the most common form of liver disease in the United States and worldwide, and it is estimated to affect 10–24% of the global population, occurring even in children.

Weight loss is the main measure in treating this disease, as it has been proven that reducing body weight lowers liver enzyme levels in the blood. It is also necessary to treat accompanying conditions if present, such as type 2 diabetes and elevated cholesterol and triglyceride levels. A new study links consumption of soft drinks with an increased risk of fatty liver. A healthy diet and daily physical activity can reduce inflammation of liver cells, lower liver enzyme levels, reduce insulin resistance, and decrease the amount of fat stored in the liver.

Diet – General Guidelines

• If BMI (body mass index) is higher than 25, body weight should be gradually reduced (up to 1 kg per week)

• Diet should have a high protein content relative to calories

• Complete abstinence from alcohol

• Reduce cholesterol and triglycerides

• Limit coffee consumption to 2–3 cups per day

• Quit smoking (toxins and chemicals from cigarettes burden the liver)

• Limit intake of margarine and oils

Physical Activity

• Exercise combined with dietary changes increases muscle mass and insulin sensitivity

• 30 minutes of daily physical activity (aerobic exercise) – brisk walking, etc.

Foods Associated With Fatty Liver

High Glycemic Index Foods (Avoid)

These foods rapidly increase blood sugar levels, which is associated with fatty liver.

• White bread (pastries, donuts, puff pastry)

• White rice

• Most boxed breakfast cereals

• Sugar

Low Glycemic Index Foods (Beneficial)

These foods raise blood sugar levels slowly (beneficial for the liver and metabolism).

• Vegetables

• Fruit

• Beans and legumes

Diet Should Be:

• Rich in fiber

• Low in calories

• Low in saturated fats

• Total fat intake should not exceed 30% of total daily calories

• Rich in fruits and vegetables

• Reduced in saturated fats, using unsaturated fats instead (fish, olive oil, nuts)

• Include whole grains (wholegrain bread, brown rice, etc.)

• Intake of foods made from refined white flour should be significantly reduced or completely eliminated

• Include spices, herbs, and vitamins beneficial for liver health (green tea, dill, onion, cayenne pepper, chicory, arugula, milk thistle, artichoke, garlic, vitamin E)

Important

To “force” the liver to use stored fat, it is necessary to follow a low-carbohydrate diet, not just a low-calorie diet. This prevents the liver from using glycogen reserves and instead encourages it to use stored fat from the liver. This means increasing protein intake and reducing the total amount of carbohydrates in the daily diet. Physical activity is very important for liver health, as it also helps burn stored fat from the liver (and the rest of the body). Drinking plenty of water is necessary to help the kidneys eliminate toxins released from the liver. Meat does not need to be consumed more than 3–4 times per week.

Foods to Avoid

• Processed meat products (cold cuts, sausages)

• Fatty meat

• Fermented cheese

• Snacks (chips, biscuits, etc.)

• Mayonnaise

• Cream

• Lard

Recommended Foods

• Fish

• Avocado

• Nuts

• Olive oil and vegetable oils

Recommended Vegetables

Dark green leafy vegetables (kale, broccoli, Brussels sprouts, asparagus), tomatoes, beetroot, cucumbers, onions

Recommended Fruit

Watermelon, papaya, grapes, apples, pears, strawberries

Sample Meal Plans: