Limited amounts of Dark Chocolate are proven to be beneficial for the liver. With this in mind, our Amsety Bar – the first nutrition bar for liver health, is available in a dark chocolate flavor so that you can support your liver and your taste buds at the same time.
Dark chocolate contains potent anti-oxidants which reduce the post-prandial (after-meal) blood pressure in the liver (or portal hypertension) associated with damaged liver blood vessels (endothelial dysfunction).
2. Sugar: Products with added sugar need to be avoided in case of fatty liver. These products increase blood sugar levels and increase fat in the liver. Ice creams, sweetened beverages, carbonated or aerated drinks, candy etc are off the table for people with fatty liver disease.
Currently, it is recommended to limit the consumption of dairy products due to high levels of saturated fat and cholesterol, in order for reducing the risk of cardiovascular disease.
Non-alcoholic fatty liver disease diet
If you have NAFLD, aim to eat a healthy, balanced diet. Choose wholegrain carbohydrates (such as breads, rice and pasta) which are high in fibre. Don't eat food and drinks that are high in sugar, and avoid salty/sugary snacks.
Look for “whole grain,” “whole wheat,” “sprouted grain,” and “high fiber” on package labels. Choose foods with at least three grams of dietary fiber and fewer than eight grams of sugar per serving.
A strict 900kcals diet that is low in dietary carbohydrate and fat will encourage your body to use up glycogen (carbohydrate that is stored in the liver) and fat stores, thus helping to shrink the size of the liver. A very low calorie diet (VLCD) is designed to completely replace usual food intake.
Many don't know that eggs are a food that's good for fatty liver. This is because eggs are rich in choline, which plays a role in transporting and lowering LDL or “bad” cholesterol.
Limit animal-based proteins: Dairy, cheese, butter, eggs, beef and pork all contain high amounts of saturated fat, which has been linked to high cholesterol, heart disease and fatty liver disease. Red meat, particularly cooked at high temperatures (such as when grilled), is associated with a fatty liver.
Avoid packaged savory snacks like chips, mixtures, salty biscuits etc as they are rich in saturated fat and salt. 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.
Fish. Ironically, eating fatty fish helps combat a fatty liver. Salmon, sardines, tuna, and trout are all high in omega-3 fatty acids, which can help lower the levels of fat in the liver and reduce inflammation.
Regular consumption of yogurt is beneficial for your liver for the following reasons: It helps reduce weight, body mass index, and serum levels of fasting insulin. These are some of the main risk factors of non-alcoholic fatty liver disease (NAFLD). It reduces cholesterol and sugar levels in your body.
Due to its high content of antioxidants and vitamins, peanut butter can improve antioxidant activity in the liver and promote its health. Peanut butter is a balanced source of protein that serves especially important to liver patients, as they have many dietary restrictions.
Foods that support liver health include berries, cruciferous vegetables, beans, whole grains, nuts, and fatty fish. Coffee and green tea contain antioxidants that are helpful for liver health.
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.
Fatty liver disease is a build-up of fats in the liver that can damage the organ and lead to serious complications. Risk factors include obesity, a high-fat diet, high alcohol intake and diabetes mellitus.
Meat. A 2019 review article notes that saturated fat intake increases the amount of fat around organs, including the liver. Beef, pork, and deli meats are all high in saturated fats. The AGA suggests that a person with fatty liver disease try to avoid these foods as much as possible.
Potential Liver Benefits Honey has been associated with improved liver health and a reduced risk of liver disease. Blood Sugar Control – In certain individuals, honey may help promote better blood sugar control – which is desirable for those in danger of fatty liver disease.
Chicken is a good option for a fatty liver diet as long as it's cooked with minimal fat. Always aim to incorporate healthier cooking methods like grilling, roasting, boiling, poaching or steaming chicken. Talk to a nutritionist to learn how much chicken you should eat based on your needs.
Fatty liver disease is reversible. If you stop drinking alcohol for some time (months or years), your liver should return to normal.
If you have fatty liver disease, the damage may be reversed if you abstain from alcohol for a period of time (this could be months or years). After this point, it's usually safe to start drinking again if you stick to the NHS guidelines on alcohol units. However, it's important to check with your doctor first.