Fatty Liver Diet Chart - Foods to Avoid & Take with Fatty Liver
If your liver contains excessive fat, you likely have a fatty liver. Although the liver does not store fat, there are specific conditions, like heavy alcohol use, high cholesterol, and high blood pressure, due to which the fat may start to build up. Issues like inflammation may arise if the fat in your liver exceeds 10 per cent of your liver's weight and is left untreated.
However, you can quickly improve your liver's health by incorporating a diet chart for fatty liver and making some lifestyle changes. The best strategy to reduce liver fat is to lose weight and adhere to a diet chart for fatty liver grade 2 as it slows fat accumulation in the liver. So, below are all the details you must know to ensure that your liver is in excellent health.
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Role of Food in Fatty Liver
- Alcoholic fatty liver disease: It is caused due to the heavy usage of alcohol
- Non-alcoholic fatty liver diseases: It is caused due to several factors such as being overweight, having high cholesterol, high triglycerides, etc.
Foods to Eat
- Tofu
Soy protein, found in tofu, aids in preventing fat accumulation. This lowers the pressure on the liver and helps to reduce cell damage. - Green Leafy Vegetables
Antioxidants found in kale, spinach, and other green leafy vegetables, shield your body from harmful free radicals. Additionally, they contain inorganic nitrate, which is vital in preventing fat buildup in your liver. - Avocado
Fibre-rich avocados with a healthy fat content can help with weight management, and one effective way to treat liver weight is to lose weight. Also, avocados contain a substance called glutathione that helps detoxify your body. - Coffee
According to research, caffeine helps to delay the development of liver cirrhosis, fibrosis, etc. Consuming one cup of black coffee daily helps in promoting your liver's health. - Olive Oil
Healthy fats can be found in various oils like Sunflower, sesame, safflower oil and olive oil. In addition to lowering liver enzyme levels. - Chia seeds and Flax Seeds
Flax and chia seeds are dietary sources of omega-3 acids. As they lower the amount of liver fat, these acids are an ideal diet chart for fatty liver grade 2, whether it results from alcohol use or not. - Soya and beans
In addition to being nutrient-dense foods, legumes, including lentils, peas, soya, and chickpeas, also include resistant starches that support better gut health. Consuming beans may even benefit obese people with blood sugar and lipid levels. - Lean Meat And Fish
Omega-3 fatty acids are abundant in lean meat and fish like tuna and salmon. They lower triglyceride levels and increase the beneficial HDL cholesterol, thus reducing liver fat. - Turmeric
Curcumin, a substance found in turmeric, helps treat nonalcoholic fatty liver disease. An essential sign of fatty liver is inflammation and turmeric may help to alleviate this.
Foods to Avoid
- Fried And Salty Food
Eating fried food increases calorie consumption resulting in weight gain and fat buildup. Therefore, it is better to avoid eating fried food. It is advised to keep your daily sodium consumption to no more than 2,300 mg. - Saturated Fat
Consumption of saturated fat increases the fat accumulation around your liver. Red meat, such as pork and beef, is high in saturated fat, so it is best to avoid these food items. - Added Sugar
Avoid foods and beverages with added sugars like candies, sodas, etc. The quantity of fat accumulation in the liver rises with high blood sugar levels. - Refined flour
Due to the absence of fibre in white flour, which is often highly processed, foods produced with it can cause your blood sugar to rise. - Alcohol
One of the leading causes of fatty liver diseases is alcohol. In patients with liver diseases, moderate or excessive alcohol consumption might worsen the condition and lead to fat buildup in the liver.
Food to Consume and Avoid Summary
Consume | Avoid |
Soya bean, white rice, daliya | Maida/refined flour |
Any fruit except citrus fruits | Frozen fruits, coconuts, and dates |
All lentils but not urad dal | All frozen lentils |
Lean meat and fish | Red meat |
Haldi | Excessive red chilli and salt |
Diet Plan
Morning | 5 soaked almonds + 1 soaked walnut + green cardamom water |
Breakfast | Oatmeal; you can add chia seeds, any fruits |
Mid-morning | Have a cup of green tea/coffee or a fruit bowl or salad |
Lunch | Any lentil curry with chapati or steamed rice or grilled chicken or fish with cooked vegetables. |
Evening snack | A bowl of apples and papayas or hummus and vegetable sticks |
Dinner | A large bowl of sautéed seasonal vegetables, salmon, and a mixed bean salad, all combined with one cup of quinoa |
Post Dinner | Walk for at least 15 minutes. Have a glass of lukewarm water |
Takeaway
Summing up, specific dietary and lifestyle modifications can help maintain the health of your liver. It helps to reverse the effects of fatty liver too! By following the diet chart for fatty liver, you will soon have a healthy liver.
Following a strict diet can be challenging, especially if surrounded by unhealthy foods and beverages. However, it will help you to maintain your liver’s health. HexaHealth provides free consultation services that are available both online and offline. They will also connect you with the top surgeons if you or someone you know requires liver surgery.
Download our App today to plan your surgery seamlessly and stress-free!
Frequently Asked Questions
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Which Dal is best for the liver?
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- Stomach bloating
- Nausea
- Swollen abdomen
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Updated on : 26 September 2023
Reviewer
Dr. Aman Priya Khanna
MBBS, DNB General Surgery, Fellowship in Minimal Access Surgery, FIAGES
12 Years Experience
Dr Aman Priya Khanna is a well-known General Surgeon, Proctologist and Bariatric Surgeon currently associated with HealthFort Clinic, Health First Multispecialty Clinic in Delhi. He has 12 years of experience in General Surgery and worke...View More
Author
Dr Sania Datta
BDS (Panjab University) I MBA Hospital & Health Management (IIHMR Jaipur)
8 Years Experience
She is a high-impact healthcare management and medical content professional with enriching work experience in Parexel, HexaHealth Technologies, Apollo Munich, Credihealth and Fortis Hospital. Armed with deep and c...View More