Beans are a great source of protein and fiber. Some studies suggest that beans preserve liver health by preventing fat from accumulating in the liver, reducing the risk of a fatty liver.
Beans are loaded with healthy fiber, which is known to support a healthy microbiome (your gut health). A healthy microbiome, in turn, is linked to improved liver health, says Dixon. Use beans as a plant-based source of protein and fiber to stay full longer and to help purify your liver.
In fact, our diets have an excess of animal-based proteins, which have been linked to fatty liver disease. For healthy protein, focus on either fish (fresh or canned—a great source of omega-3s) or plant-based sources such as black beans, pinto beans, garbanzo beans, lentils, split peas, quinoa, soy and tofu.
Foods that contain fiber — such as vegetables, beans, and nuts — may help with optimal liver function. It's also smart to choose foods with healthier unsaturated fats, including monounsaturated and omega-3 fats, instead of foods with saturated fat or trans fats.
Nuts, seeds, walnuts: Rich in omega 3 fatty acids, nuts like walnuts may help reduce triglycerides and lipids. They can also reduce inflammation. Aim for raw, unsalted options whenever possible. Lean protein: Protein is important for muscles and helps to keep you full.
Examples of high-glycemic carbohydrates include white bread, many commercial breakfast cereals, and white rice. Complex carbohydrates that may protect against fatty liver disease include whole-grain breads and brown rice.
A healthy high-fiber snack of whole-grain chips with bean dip can satisfy your snack cravings and also keep your liver happy and healthy.
The study, conducted on mice, showed that tomatoes are rich in lycopene—a strong antioxidant, anti-inflammatory and anti-cancer agent—which helps in effectively reducing fatty liver disease, inflammation and liver cancer development.
How long it takes to reverse fatty liver disease may depend on the cause. If your fatty liver is because of alcohol, you may be able to reverse the effects in about 2 weeks. If you have NAFLD, it will depend on how quickly you lose weight. But remember, be careful not to lose weight too quickly.
Potatoes: Often shunned for being a nightshade potato are packed with a lot of great things for liver health.
Processed cheese is bad for your liver as it comes under the category of processed foods and has high sodium content and saturated fats. Excess consumption can lead to fatty liver diseases, plus obesity.
Daily consumption of synbiotic yogurt decreases liver steatosis in patients with nonalcoholic fatty liver disease: a randomized controlled clinical trial.
Synbiotic yogurt consumption improved hepatic steatosis and liver enzyme concentrations in patients with NAFLD.
Heinz baked beans don't just taste great, but are nutritious too; high in fibre, high in protein and low in fat, as well as contributing to 1 of your 5 a day.
They are an excellent source of fiber, plant-based protein, and other essential nutrients, such as folate and potassium. Despite the potential for contamination, canned beans are generally safe to consume and prove to be a convenient and nutritious alternative to dried beans.
The good news is that fatty liver disease can be reversed—and even cured—if patients take action, including a 10% sustained loss in body weight.
Cruciferous veges
Veges such as broccoli, cauliflower, brussels sprouts, cabbage and kale contain glutathione, which kickstarts the liver's toxin cleansing enzymes of the liver. Eating them will increase production of glucosinolate in your system, which helps flush out carcinogens and other toxins.
Vegetables: Cruciferous vegetables like broccoli and cauliflower contain glucosinolate, which helps the liver to produce detoxifying enzymes. They also contain sulfur compounds that aid with liver health. Leafy vegetables are high in chlorophyll, which leaches toxins out of the blood stream.
Chicken is a good source of lean protein and can be a healthy addition to your diet if you have fatty liver. Chicken, particularly without the skin, is an excellent way to get the protein you need without worrying about saturated fats, which can be hard on the liver.
Blueberries. They've got nutrients in them called polyphenols that may help protect you against nonalcoholic fatty liver disease, which often goes hand in hand with obesity and high cholesterol.