In general, the diet for fatty liver disease includes:
1. Eat less carbohydrate
Poor diet is the leading cause of fatty liver disease. The biggest offenders are sugar and foods made of white flour; they need to be avoided completely. However, a high intake of carbohydrate rich foods in general can promote fatty liver, as the liver converts excess carbohydrate into fat. Foods that need to be restricted include bread, pasta, rice, breakfast cereals, potatoes and any food made of flour.
2. Eat more vegetables, protein and the right fats
Raw vegetables and fruits are the most powerful liver healing foods. These raw foods help to cleanse and repair the liver filter, so that it can trap and remove more fat and toxins from the bloodstream. Eat an abundance of vegetables (cooked and raw salads). Fruit is healthy for most people, but if you have high blood sugar or insulin resistance, it’s best to limit fruit to 2 servings per day. Protein is important because it helps to keep the blood sugar level stable, helps with weight loss from the abdomen and reduces hunger and cravings. Protein should be consumed with each meal. Good sources of protein include eggs, poultry, seafood, meat, nuts, seeds, whey protein powder, legumes and dairy products.
Most vegetable oil and margarines can worsen a fatty liver. Healthy fats to include more of in your diet are found in olive oil, oily fish, flaxseeds, coconut oil and raw nuts and seeds.
3. Drink raw vegetable juices
Raw juices are an excellent source of highly concentrated vitamins, minerals and antioxidants. Your juice should be comprised of 80 to 100 percent vegetables, with the remainder comprised of fruit. Do not drink fruit juice; it is too high in carbohydrate and calories.
4. no alcohol
Excess alcohol consumption is the second biggest cause of fatty liver. Alcohol can cause inflammation and damage to liver cells, resulting in fatty infiltration.
Here are a few foods to include in your healthy liver diet:
1. Coffee to lower abnormal liver enzymes
Studies have shown that coffee drinkers with fatty liver disease have less liver damage than those who don’t drink this caffeinated beverage. Caffeine appears to lower the amount of abnormal liver enzymes of people at risk for liver diseases.
2. Greens to prevent fat buildup
Broccoli is shown to help prevent the buildup of fat in the liver in mice. Eating more greens, like spinach, Brussels sprouts, and kale, can also help with general weight loss.
3. Tofu to reduce fat buildup
Soy protein, which is contained in foods like tofu, may reduce fat buildup in the liver. Plus, tofu is low in fat and high in protein.
4. Fish for inflammation and fat levels
Fatty fish such as salmon, sardines, tuna, and trout are high in omega-3 fatty acids. Omega-3 fatty acids can help improve liver fat levels and bring down inflammation.
5. Oatmeal for energy
Carbohydrates from whole grains like oatmeal give your body energy. Their fiber content also fills you up, which can help you maintain your weight.
6. Walnuts to improve the liver
These nuts are high in omega-3 fatty acids. Research finds that people with fatty liver disease who eat walnuts have improved liver function tests.
7. Avocado to help protect the liver
Avocados are high in healthy fats, and research suggests they contain chemicals that might slow liver damage. They’re also rich in fiber, which can help with weight control. Try this refreshing avocado and mushroom salad from Fatty Liver Diet Review.
8. Milk and other low-fat dairy to protect from damage
Dairy is high in whey protein, which may protect the liver from further damage.
9. Sunflower seeds for antioxidants
These nutty-tasting seeds are high in vitamin E, an antioxidant that may protect the liver from further damage.
10. Olive oil for weight control
This healthy oil is high in omega-3 fatty acids. It’s healthier for cooking than margarine, butter, or shortening. Research finds that olive oil helps to lower liver enzyme levels and control weight.
11. Garlic to help reduce body weight
This herb not only adds flavor to food, but experimental studies also show that garlic powder supplements may help reduce body weight and fat in people with fatty liver disease.
12. Green tea for less fat absorption
Data supports that green tea can help interfere with fat absorption, but the results aren’t conclusive yet. Researchers are studying whether green tea can reduce fat storage in the liver and improve liver function. But green tea also has many benefits, from lowering cholesterol to aiding with sleep.
https://www.liverdoctor.com/5-ways-to-reverse-fatty-liver/
