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.
Avoid fish tinned in brine, including salmon, tuna and pilchards. Look for products tinned in oil or water. Check food labels – anything with more than 1.5g salt per 100g (or 0.6g sodium) is high in salt.
Fatty fish, such as tuna, contain high amounts of omega-3 fatty acids. These may reduce inflammation and fat accumulation in liver cells in people with non-alcohol-related fatty liver disease (NAFLD). Many people refer to this health condition by an older name: nonalcoholic fatty liver disease.
Fish rich in omega-3 fatty acids are those that store lipids in their flesh, such as mackerel, tuna, salmon, sturgeon, mullet, bluefish, anchovy, sardines, herring, trout and menhaden. Leaner fish such as cod and haddock contain less omega-3 as they store lipids in their liver[7].
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.
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.
Avocado: Healthy fats in avocado are great for both weight loss and fatty liver disease. It is also filled with anti-inflammatory nutrients and soluble fibre that can help in reducing oxidative stress in the body and also reduce blood sugar.
Blueberries: If you have a fatty liver, blueberries are a must-addition to your everyday diet. Blueberries are rich in antioxidants and can help you overcome liver problems, particularly fatty liver disease. 4. Bananas: Bharadwaj also suggests bananas for fatty liver disease patients.
The high levels of omega-3 fatty acids in tuna fish may help to reduce the level of omega-6 fatty acids and LDL cholesterol that can accumulate inside the arteries of the heart. Studies have shown that eating more omega-3 is associated with reduced rates of cardiovascular disease, including heart attacks.
Tuna is incredibly nutritious and packed with protein, healthy fats and vitamins — but it should not be consumed every day. The FDA recommends that adults eat 3–5 ounces (85–140 grams) of fish 2–3 times a week to get enough omega-3 fatty acids and other beneficial nutrients ( 10 ).
While mayonnaise is generally safe for most people, it can be harmful for those with liver disease, such as hepatitis C. This is because mayonnaise is high in fat and calories, which can tax the liver and cause further damage.
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.
Eat food with fiber: Fiber helps your liver work at an optimal level. Fruits, vegetables, whole grain breads, rice and cereals can take care of your body's fiber needs.
Also, excess protein build-up in the liver can lead to fatty liver diseases that can have adverse effects on the brain and kidney. Egg whites are good for your liver, but over-consumption can lead to digestion issues and the yellow yolk is a source of bad cholesterol.
Vitamin A-rich vegetable protects your liver against diseases. The beta-carotene and plant-flavonoids present in carrots helps in overall liver function overall. This healthy beverage can boost liver function.
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.
CITRUS FRUITS – Lemons and limes contain citric acid, potassium, vitamin C, and bioflavonoids. These nutrients help improve energy levels, enhance liver detoxification, and reduce inflammation. Grapefruit has high levels of vitamin C, folic acid, phenolic acid, potassium, calcium, iron, and antioxidants.
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.
Yogurt is one of the best natural sources of probiotics which, scientists believe, may lower fat levels in the liver, reduce liver damage, and regulate fats in the blood.
Which Vitamins Are Good for the Liver? Vitamins that play a crucial role in maintaining liver health include vitamin D, E, C, B. Individuals need to take these vitamins regularly through a healthy diet plan.
Restrict refined grains
These foods spike glucose and insulin levels and may contribute to a fatty liver. Choose fibre-rich whole grains such as brown rice, quinoa, whole wheat pasta, 100-per-cent whole grain breads and oatmeal, foods that raise blood glucose gradually, not quickly.
Animal studies have suggested that mushroom intake can alleviate non-alcoholic fatty liver disease (NAFLD) due to its anti-inflammatory and antioxidant properties.
Bacon, sausage, cured meats, and fatty meats: These are high in saturated fats, and therefore not recommended by our experts. Alcohol: This is not recommended by our experts if you have fatty liver disease that was the result of heavy drinking, as it will simply lead to further liver damage.