Refined sugars, and carbohydrates, for example, white bread, pasta, sugar, white rice, sweets and cakes, are all hard on the liver. Be sure to limit your consumption of anything that is made with white flour or sugar.
Restrict refined grains
These foods spike glucose and insulin levels and may contribute to a fatty liver. Choose fibre-rich whole grains such as brown rice, quinoa, whole wheat pasta, 100-per-cent whole grain breads and oatmeal, foods that raise blood glucose gradually, not quickly.
As well as following the general dietary advice given to all patients with cirrhosis you may also be advised to eat a diet that is: High in starchy carbohydrates such as potatoes, bread, pasta and rice. Wholegrain options are healthiest. Low in red meat such as beef, pork and lamb.
Pastas, white bread, burger buns etc are all made with processed grains and must be avoided if you have fatty liver.
Foods that support liver health include berries, cruciferous vegetables, beans, whole grains, nuts, and fatty fish. Coffee and green tea contain antioxidants that are helpful for liver health.
Cruciferous veges
Veges such as broccoli, cauliflower, brussels sprouts, cabbage and kale contain glutathione, which kickstarts the liver's toxin cleansing enzymes of the liver. Eating them will increase production of glucosinolate in your system, which helps flush out carcinogens and other toxins.
Potatoes: Often shunned for being a nightshade potato are packed with a lot of great things for liver health. Potatoes keep the liver grounded and stable.
Nuts, seeds, walnuts: Rich in omega 3 fatty acids, nuts like walnuts may help reduce triglycerides and lipids. They can also reduce inflammation. Aim for raw, unsalted options whenever possible. Lean protein: Protein is important for muscles and helps to keep you full.
Salmon, sardines, tuna, and trout are all high in omega-3 fatty acids, which can help lower the levels of fat in the liver and reduce inflammation. It is also a healthy alternative to meat as it provides protein while giving you the opportunity to avoid consuming the fats and skins from meat or poultry.
Processed cheese is bad for your liver as it comes under the category of processed foods and has high sodium content and saturated fats. Excess consumption can lead to fatty liver diseases, plus obesity.
Abstract. Non-alcoholic fatty liver disease (NAFLD) is a considerable challenge to public health across the globe. Whole grain is highly recommended as an inseparable part of a healthy diet and has been proposed as an effective way to manage NAFLD.
Examples of high-glycemic carbohydrates include white bread, many commercial breakfast cereals, and white rice. Complex carbohydrates that may protect against fatty liver disease include whole-grain breads and brown rice.
Choose lower-fat cheese such as cottage cheese, mozzarella or feta rather than cream cheese or cheddar as this will help reduce your saturated fat intake.
Chicken is a good source of lean protein and can be a healthy addition to your diet if you have fatty liver. Chicken, particularly without the skin, is an excellent way to get the protein you need without worrying about saturated fats, which can be hard on the liver.
Onions have sulfur-containing amino acids, which aid in detoxing your liver.
For example, a test-tube study found that the antioxidants present in potatoes may suppress the growth of liver and colon cancer cells ( 6 ). Studies have also found that colored potatoes like purple potatoes can have three to four times more antioxidants than white potatoes.
Increase unsaturated fat intake
Swapping out sources of saturated fat — like butter, fatty cuts of meat, sausages, and cured meats — for unsaturated fat sources — like avocados, olive oil, nut butter, and fatty fish — may be helpful for those with NAFLD.
Oatmeal. Foods high in fiber, like this breakfast favorite, can help protect your liver from inflammation. They also may help keep your blood sugar and electrolytes in line.
Butter and ghee: These foods are higher in saturated fat, which Younan Brikho says have been associated with high triglycerides in the liver.
What are some breakfast options that are good for the liver? Greek Yogurt with berries. Oatmeal: Steel-cut. Avocado: Packed with healthy fat and inflammation-fighting ingredients, plus helps you feel fuller longer. Fruit: Inflammation fighting fruits like blueberries, strawberries, and blackberries.
French fries and burgers are a poor choice to keep your liver healthy. Eat too many foods that are high in saturated fat and it can make it harder for your liver to do its job. Over time it may lead to inflammation, which in turn could cause scarring of the liver that's known as cirrhosis.
Yogurt is one of the best natural sources of probiotics which, scientists believe, may lower fat levels in the liver, reduce liver damage, and regulate fats in the blood.