Doctors say nonalcoholic fatty liver disease or NAFLD is one of the most common causes of liver disease - a condition in which excess fat is stored in the liver
Cases of fatty liver—especially among youngsters—are spreading across the world. According to experts, you need to follow a well-rounded, nutritious diet rich in fibre, lean or plant-based protein, and healthy fats as the best way to improve liver health and lower disease risk.
Doctors say nonalcoholic fatty liver disease, or NAFLD, is one of the most common causes of liver disease – a condition in which excess fat is stored in the liver. NAFLD is common in those living with certain conditions like obesity and type 2 diabetes – and unlike alcohol-related liver disease, NAFLD is not caused by heavy alcohol use.
The first line of treatment for those with NAFLD is gradual weight loss through a combination of the right diet, healthy eating, and exercise. According to renowned liver specialist Dr Olivia Haas, the best foods for your liver health include:
Sardines
Fish, like sardines, are a powerhouse of omega-3 fatty acids. Dr Haas suggests supplementing with omega-3s benefits those with NAFLD by reducing liver fat, boosting protective HDL cholesterol, and lowering triglyceride levels.
While sardines have high concentrations of omega-3s and help in fat metabolism, they have lower insulin sensitivity. High in B12, sardines also help in phase II liver detox-methylation, where most people struggle with a history of gallbladder issues. They are also rich in taurine.
Fibre
Fibre-rich foods like whole grain oatmeal are associated with a reduced risk of NAFLD-related diseases. According to Dr Haas, fibre helps excrete waste from your body and prevents reabsorption by taking stress off the liver. It is also a natural binding source and well tolerated for issues like bile acid diarrhoea and bile reflux.
According to studies, a nutritious diet rich in high-fibre foods is effective in reducing triglyceride levels.
Greens
Leafy greens like spinach and sprouts are packed with compounds that help fight fatty liver disease. Studies say greens specifically lower the risk of NAFLD, possibly due to the nitrate and distinct polyphenols in the leafy green.
Sprouts are packed with antioxidants that have anti-inflammatory properties that support phase II liver detoxification and boost glutathione.
Coffee
A daily cup of coffee can help protect your liver against any kind of liver issues. Studies say regular coffee consumption is associated with a lowered risk of developing NAFLD, as well as a decreased risk of the advancement of liver fibrosis in those already diagnosed with NAFLD.
Coffee also helps lower the number of abnormal liver enzymes in people at risk for liver diseases.
Choline
Choline is extremely important for bile production and flow. It also supports fat and cholesterol metabolism and should be consumed daily to remove fat from the liver and help prevent fat buildup in the liver. Experts recommend eating two eggs daily to get your daily dosage of choline.
