Fatty liver disease occurs when there is more fat in the liver than can be used for energy and insulation. Typically, the liver breaks down fats, and produces energy and bile, which is needed to further break down and absorb fats. Although pregnancy can cause fatty liver disease, the two general causes of fatty liver are alcohol and diet.
Alcoholic liver disease
The most common cause of fatty liver disease, alcohol can also contribute to cirrhosis. Although cutting back on your intake of alcohol is a good starting point, removing it altogether is better.
Non-alcoholic fatty liver disease
Although some people require treatment for a doctor, most people can manage the condition through good nutrition and exercise.
In addition to alcohol, it’s best to avoid foods with added sugars, fructose or corn syrup, such as soda, candy, baked goods, fruit drinks and other sweetened beverages. Because obesity is a common cause of fatty liver disease, it’s best to limit your intake of fried foods, salty foods, high-fat meats (e.g., pork, beef and deli meats) and processed and refined grains. The latter include white rice, white bread and white pasta.
The best foods for fatty liver disease
Now that you know what foods to avoid, which staples should you add to your shopping list? Start with these items:
- Soy proteins: These contain isoflavones, antioxidants that help reduce fats in the body and improve insulin sensitivity.
- Walnuts: High in omega-3 fatty acids, these tree nuts have been found to improve liver function.
- Flaxseed and fatty fish: Studies have shown that omega-3 fatty acids, such as those found in sardines, flaxseed and salmon, improve HDL cholesterol and liver fat levels.
- Garlic: Previous research has found numerous benefits to eating garlic or taking garlic supplements, including the reduction of body weight and fat.
- Coffee and green tea: Studies have shown that coffee appears to reduce liver damage and inflammation, while green tea may reduce levels of fat in the blood.
