Fatty Liver Diet: What You Should Eat or Avoid

The liver is the second largest organ in the human body and one of the most important organs we have. The liver performs multiple functions, such as flushing out harmful toxins, processing food, producing bile, maintaining blood sugar levels, etc. 

Fatty liver, also known as hepatic steatosis, happens when fat builds up in the liver. Too much fat in the liver causes inflammation which can damage the liver. Consuming a large amount of alcohol, obesity, genetics, infections, etc., can cause fatty liver diseases, ultimately resulting in liver tumors and liver cancer. In such situations, surgery might be the only option left to ensure the patient's survival. 

One of the best ways to prevent such ailments is to observe a diet comprising food items that promote a healthy liver.

What You Should Eat for a Healthy Liver

Here's a list of food that you should consume to keep your liver safe and healthy: 

  1. Coffee- Regular coffee consumption is linked to a low risk of developing NAFLD (non-alcoholic fatty liver disease). Caffeine also reduces the number of abnormal enzymes produced in your body.
  2. Green leafy vegetables- Compounds found in spinach and other green leafy vegetables can help you have a healthy liver.
  3. Oatmeal- Fiber in food enhances digestion, and a particular type of fiber found in oatmeal can be beneficial for the liver. 
  4. Garlic- A garlic-supplemented diet can reduce body weight and body fat in people with NAFLD  without any loss of lean body mass.
  5. Fatty fish- Fatty fish and fish oil are rich in omega-3 fatty acids, which are helpful for the liver as they prevent the buildup of extra fat and maintain enzyme levels in the liver.
  6. Nuts- Nuts contain unsaturated fatty acids, vitamin E, and antioxidants which reduce inflammation and oxidative stress, promoting a healthy liver.

What You Should Avoid

Here are some of the food items that you should avoid for better liver health:

  1. Alcohol- One of the major causes of fatty liver and other liver diseases is the high consumption of alcohol. Limit your intake of alcohol or avoid it altogether.
  2. Sugar added food- Consuming a large quantity of sugar added foods such as candy, cookies, sodas, and fruit juices can increase the fat buildup in the liver, resulting in a fatty liver.
  3. Excessive Salt Consumption- It's generally recommended to consume a limited amount of salt as higher levels of salt consumption can increase the risk of NAFLD.
  4. Fried food- Fried food contains a high amount of fat and calories which cause obesity and other liver diseases. 
  5. White bread, rice, and pasta- White flour is highly processed, and items made from it can raise your blood sugar level and adversely affect your liver.
  6. Red meat- Beef and deli meat are highly saturated with fat and can lead to obesity, a major cause of NAFLD.

Certain lifestyle and dietary changes can go a long way in reducing your risk of developing a fatty liver and other related health problems. If you or a loved one is seeking help for any gastrointestinal disorder near Anchorage, Alaska, contact our team at Far North Surgery today.


Dr. Madhu Prasad, M.D., FACS

Dr. Madhu Prasad has over 30+ years of experience working as a general surgeon and surgical oncologist and providing the highest level of care in Anchorage, Alaska. He believes in providing quality care to patients and their families. Inspired by compassion and humanism, Dr. Prasad and his team work for the well-being of their patients.

Liver Diseases

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