Diet in Fatty Liver
The liver is the main internal organ of our body which is the largest gland and second largest organ of the body. The liver produces bile which helps in the breakdown of fat. It also helps in detoxification of blood. The liver is also responsible for our body to work properly. A normal liver may have some fat, but sometimes the amount of unnecessary fat in the liver cells increases. It is a serious disease commonly known as fatty liver. There are mainly two types of fatty liver- Alcoholic fatty liver and non-alcoholic fatty liver. The accumulation of excess fat in the liver invites many diseases. If it is not controlled in time, it can be dangerous.
Most people are unable to take proper care of their food and health in a busy life. Poor lifestyle and eating habits are the main causes of fatty liver diseases. Eating fast food, fried roast and deep fried things, not taking healthy food, many problems and diseases are taking hold of you and one of these is the problem of fatty liver. To prevent diseases caused by fatty liver, we need to make necessary changes in our diet.
Symptoms of Fatty liver
Loss of appetite
Yellowing of skin and eyes
Causes of Fatty liver
Excess alcohol consumption
High blood pressure
High triglycerides levels
PCOS / PCOD
Foods to be preferred in fatty liver
1. Coffee: It is believed that the caffeine present in coffee reduces the amount of abnormal liver enzymes, causing less damage to the liver.
2. Green Vegetables: Make broccoli, spinach, cabbage, as part of your diet. It helps you to lose weight and thus keeps a large cause of fatty liver in control.
3. Tofu: Tofu is effective in reducing the fat stored in the liver. In addition, tofu is low in fat and high in protein. Helps in reducing weight by managing blood sugar and triglycerides.
4. Fishes: Omega-3 fatty acids are found more in salmon, sadines, tuna and trout fishes. Omega-3 fatty acids are helpful in improving the level of fat in the liver and also reduce inflammation.
5. Oatmeal: The carbohydrates present in Oatmeal (oatmeal) give energy to your body and the fiber in them fills your stomach and thus it helps you keep your weight right.
6. Walnuts: Walnuts are high in omega-3 fatty acids. A study has found that eating walnuts has improved liver function tests of people with fatty liver disease.
7. Avocado: Avocado is rich in healthy fats and research suggests that they contain some chemicals that can slow liver damage. It is also a fiber rich fruit which is also helpful in controlling weight.
8. Sunflower Seeds: Vitamin E is found in high amounts in sunflower seeds rich in antioxidants and by removing free radicals from the body, it can prevent the liver from getting worse.
9. Olive Oil: Olive oil contains omega-3 fatty acids. It is better for cooking than margarine or butter. It is helpful in reducing liver enzymes and controlling weight.
10. Garlic: In some studies, it has been found that garlic powder is helpful in reducing weight and fat in people suffering from fatty liver disease.
11. Green Tea: Green tea is very beneficial in itself and scientists are studying the role of reducing its "fat absorption". Studies on some animals have found that consumption of green tea can reduce fat absorption from the diet.
12. Fresh fruit: Fresh fruits can also be consumed to avoid liver diseases. According to a related research, avocado intake may exhibit hypolipidemic (fat reducing) activity. Pectin present in bananas may reduce the risk of cirrhosis (a serious liver disease). At the same time, citrus acid present in lemon can reduce the risk of liver damage. Also, fig intake may exhibit antifatty (fat reducing) effect.
Foods to be avoided in fatty liver
If you have fatty liver then definitely you should stay away from such food items which are helpful in increasing your triglyceride level, cholesterol level, blood sugar or weight. Avoid these food and beverages.
1. Alcohol: Alcohol is the main cause of fatty and other liver diseases, stay away from it.
2. Things with added sugar: Cold drinks, fruit juice, soda, toffee, cookies, etc. High blood sugar increases fat buildup in the liver, so stay away from things with added sugar.
3. Fried Foods: Avoid fried foods as they contain a lot of fat and calories.
4. Salt: Eating too much salt can prevent excess water in your body. So eat less salt.
5. Low fiber stuff: White bread, pasta - These things are low in fiber and they are made of highly processed flour which can increase your blood sugar.
6. Red Meat: Red meats such as mutton, pork etc. have a high amount of saturated fat. People with fatty liver should not consume them.
Diet Plan for Fatty Liver
Early Morning (7:00 am)
Lukewarm lime water – 1 glass / Green tea – 1 cup (without sugar) + Flax seeds / Soaked methi seeds – 1 tsp
Breakfast (9:00 am)
Daliya/ Oats (with milk or salty) – 1 bowl / Roti – 1 + leafy green (palak/ methi / bathua ) – 1 bowl
Mid Morning (11:00 am)
Seasonal fruit (any one) – Apple/ Orange/ Pomegranate/ Pear/ Pineapple
Lunch (1:30-2:00 pm)
Salad (onion+cucumber+tomato) – 1 plate + Multigrain Roti – 2 or ( Roti -1 + Brown rice ½ bowl ) + Dal or Soyabean curry – 1 bowl + Seasonal Veg. (Lauki/taroi/kaddu/tinda/shimla mirch/parval) – 1 bowl + Curd or Raita (lauki/cucumber/fruit) – 1 bowl
Evening (5:00 pm)
Green tea / tea/ coffee – 1 cup (without sugar) Or Mix vegetable soup – 1 bowl + Roasted grams (bhuna chana)/ Peanuts – 50 gms Or Roasted makhana – 1 handful
Dinner (8:00 pm)
Salad – 1 plate + Multigrain roti – 2 + Kadhi or sambhar – 1 bowl + Seasonal veg. (Tinda/lauki/taroi/shimla mirch/Parval) – 1bowl
Bedtime (10:00 pm)
Lukewarm water – 1 glass + ½ tsp turmeric
Takeaway: This is a serious disease, which cannot be ignored. Therefore, you must follow the fatty liver diet and precautions related to it. Exercise regularly, go for a walk or join the gym. Spend at least 30 minutes daily to keep your body fit. Incorporate low glycemic foods and complex carbohydrates in your daily diet in order to keep sugar levels in control. Reduce cholesterol by making lifestyle changes and simple dietary modifications. Also take medicines on doctor's advice. Apart from this, keep medical check-ups in between, so that you can avoid the risk of fatty liver.