Share on Pinterest Green leafy vegetables, such as lettuce and spinach, contain high concentrations of nitrate, a compound that may keep fatty liver at bay.
Leafy greens have a powerful antioxidant called glutathione, which can help keep your liver working right.
Extra virgin olive oil is a good source of omega 3 fatty acids and has many protective benefits for the liver. So, next time you make a salad opt for the more natural choices – olive oil, fresh lemon and apple cider vinegar really are quality liver-friendly salad dressings.
Most doctors will recommend the Mediterranean diet, low in refined carbs and high in protein. It includes lean meats like fish and low-fat dairy as well. In addition, you can consume fresh produce like vegetables and fruit. These types of foods will support your liver and help to prevent NAFLD.
Compounds found in spinach and other leafy greens may help fight fatty liver disease. A 2021 study found that eating spinach specifically lowered the risk of NAFLD, possibly due to the nitrate and distinct polyphenols found in the leafy green.
Sugar and added sugars
These may contribute to high blood sugar levels and increase fat in the liver. Manufacturers often add sugar to candy, ice cream, and sweetened beverages such as soda and fruit drinks. Added sugars also feature in packaged foods, baked goods, and even store-bought coffee and tea.
Eat foods rich in fiber, which helps your liver work at an optimal level. Fruits, vegetables, whole grain breads, brown rice and cereals can take care of your body's fiber needs. Drink plenty of water, which prevents dehydration and helps your liver to function better.
4. Refined grains: Refined grains contain carbs that can contribute to weight gain and worsen fatty liver. Grains that are highly processed are prepared by removing their fibre. Pastas, white bread, burger buns etc are all made with processed grains and must be avoided if you have fatty liver.
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.
Choose lower-fat cheese such as cottage cheese, mozzarella or feta rather than cream cheese or cheddar as this will help reduce your saturated fat intake.
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.
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.
Potatoes: Often shunned for being a nightshade potato are packed with a lot of great things for liver health. Potatoes keep the liver grounded and stable.
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.
Cooked rice may prevent HF-induced fat accumulation by regulating lipid metabolism-related gene expression, and it may be a useful carbohydrate source for preventing nonalcoholic fatty liver disease.
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.
Almond milk or low-fat cow's milk: Dr.
Fatty liver disease does not necessarily diminish calcium absorption. Calcium is simply important to all.” Drink up to three glasses of either of these kinds of milk per day.
Green tea provides several antioxidants, such as catechin. Research suggests that these antioxidants may help improve the symptoms of fatty liver disease.
According to the results of this study, the authors recommend low intake of eggs specially the yolk part of it for prevention of NAFLD; however, further studies are recommended to reach to a consus in this regard.
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.