Your Guide to a Fatty Liver Diet: Recommended Foods To Include and What To Avoid

The liver plays a significant role in the human body. It is the largest internal organ and largest gland in the body. The benefits of this organ include secreting bile into the intestines and producing proteins responsible for blood clotting. However, fatty liver disease (FLD), a condition where excess fat accumulates in the liver, is on the rise in India. Studies suggest that nearly 1 in 4 adults in India may be grappling with FLD, with a significant portion progressing to more severe stages. This translates to millions of individuals facing potential health complications. 

The leading cause of liver disease is alcohol consumption. Symptoms in patients with liver disease include nausea, vomiting, weakness, and even jaundice. If you've been diagnosed with a fatty liver, particularly grade 2 fatty liver, you're likely exploring dietary modifications to manage the condition. The good news is that a well-structured fatty liver diet can significantly impact your liver health and overall well-being. 

This article will help you navigate a diet plan for fatty liver. We'll look at the science behind FLD, go over the suggested foods for a fatty liver grade 2 diet chart, and explain what to avoid. Whether you're looking for a liver swelling diet or a more general fatty liver diet chart, this article will provide the information you need to make informed dietary decisions to improve your liver health. Keep reading! 

Table Of Contents 

1. What is Fatty liver?  

2. Fatty Liver Grade 2 Diet Chart (Sample) 

3. Recommended Foods To Include In Grade 2 Fatty Liver Diet 

4. What Should You Avoid In A Fatty Liver Diet? 

5. Tips To Follow Along With Diet Plan For Fatty Liver 

6. Dietitian’s Recommendation 

7. The Final Say 

8. FAQs 

9. References 

What Is Fatty Liver? 

Fatty liver disease is caused by excessive fat accumulation in the liver, which is common. Some people may not experience any noticeable symptoms, but for others, the fat can build up and cause severe liver damage. In hindsight, fatty liver disease can be prevented and reversed with simple lifestyle changes. Fatty liver disease is classified into four grades depending on the amount of fat stored in the liver, which are: 

Also Read: Fatty Liver Disease: Causes, Symptoms, Treatment, Prevention And Diet Tips! 

Fatty Liver Grade 2 Diet Chart (Sample) 

If you are diagnosed with fatty liver disease, then this diet plan for fatty liver is designed to help you cleanse and rejuvenate your liver. However, always consult your dietitian or doctor before including any changes. Let's have a look at the following sample fatty liver diet plan: 

Also Read: Liver Detox: 10 Healthy Drinks To Cleanse Your Liver  

Recommended Foods To Include In Grade 2 Fatty Liver Diet 

After understanding how a fatty liver diet plan should be, let’s have a look at some dietitian-recommended list of foods to include in a grade 2 fatty liver diet:   

1. Avocado   

Avocado is a modern superfood. It contains many different vitamins and minerals that improve liver health. It also includes a unique antioxidant called glutathione, which helps filter out harmful toxins from the body. You can try raw avocado juice as a mid-morning refreshment or eat the fruit in different recipes such as salads and smoothies.  

2. Garlic   

Garlic contains certain sulfur compounds that activate liver enzymes that are responsible for removing toxins and waste from the body. It also contains selenium, which protects the liver from damage.   

Also Read: 7 Outstanding Health Benefits Of Eating Garlic At Night  

3. Green Leafy Vegetables   

The greener, the better for your health! Green leafy vegetables like spinach and kale are rich in vitamins A, C, and K and antioxidants that help purify the blood.   

4. Turmeric   

Turmeric is the most potent spice. It helps maintain liver health by preventing damage and restoring healthy liver cells. It also increases natural bile production. Turmeric also prevents fat buildup in the liver, which can lead to diseases such as fatty liver and cirrhosis.   

5. Beetroot   

Beet juice contains nitrates, which act as antioxidants, which are suitable for heart health and reduce inflammation. Clinical evidence also suggests that chemicals found in beets may help fight fatty liver disease.   

6. Green tea   

Green tea has high antioxidant components called catechins. Catechins help detoxify the liver and reduce liver inflammation.   

7. Olive Oil   

Olive oil and its extracts are beneficial for liver diseases. Some studies have shown that it contains powerful antioxidants that protect the liver from toxins.   

8. Walnut   

Walnuts are rich in nutrients, vitamins, fats, and antioxidants, making them beneficial in treating various diseases. They also contain an amino acid known as arginine, which helps cleanse the liver. Walnuts are particularly rich in phyto-compounds with various bioactive properties, making them a great addition to your 7-day liver cleanse diet. Also, black walnuts particularly, help oxygenate the blood in the liver.   

9. Fatty Fish   

Fatty fish contain omega-3 fatty acids, which help reduce liver inflammation. These fats prevent excess fat from building up in the liver and maintain normal enzyme levels.   

10. Apple   

Adding fibre-rich fruits like apples to your diet can help remove toxins from your body and provide healthy digestive tract support.   

11. Grapefruit   

Studies show that grapes, grape juice, and grape seeds contain antioxidants that may help lower inflammation and prevent liver damage.   

12. Lemon   

When mixed with lemon juice, a glass of warm water is said to act as a liver detoxifier. 

Also Read: Liver Detox: Which Vitamins Are Good For Liver Repair?  

What Should You Avoid In A Fatty Liver Diet? 

The liver is the only organ in the body that purifies itself. Everything we eat or drink detoxifies the liver, so a balanced, liver-healthy diet is essential to keep your liver healthy. Here is a list of foods that must be avoided in a fatty liver diet: 

1. Alcohol 

If you have a liver illness such as ARLD symptoms, you should avoid drinking alcohol since it might cause more damage to your liver cells, resulting in inflammation and scarring. This can aggravate the illness, potentially leading to more serious phases such as cirrhosis or liver failure. Furthermore, drinking might interact with drugs and other therapies, decreasing their efficacy and impeding your recovery.  

2. Added Sugar 

Avoid sweet foods like candy, cookies, soda, and fruit juice. High blood sugar raises the amount of fat stored in the liver, which can worsen fatty liver disease. 

3. Fried Foods 

Deep fried foods should be avoided if you have a liver illness because they contain high levels of unhealthy fats, which can increase liver inflammation and contribute to fatty liver buildup. Excess oil and trans fats in deep-fried foods place additional strain on your liver, impairing its ability to function properly and detoxify your body. 

4. Added Salt 

Consuming too much salt may increase your risk of NAFLD. Your sodium intake should be less than 2,300 mg daily, while people with high blood pressure should restrict their daily salt intake to less than 1,500 mg.   

5. White Bread, Rice And Pasta 

White flour tends to be highly processed, and products made from white flour may raise blood sugar levels more than whole grains due to their lack of fibre.   

6. Red meat 

Highly processed meats should also be limited because they are high in sodium and saturated fat. 

Also Read: Liver Detox: What Are Acute Liver Damages  

Tips To Follow Along With Diet Plan For Fatty Liver 

To effectively manage and improve fatty liver disease, a specific nutrition plan should be combined with good lifestyle behaviours. Use these practical strategies to make the most of your fatty liver diet and improve your liver health:  

1. Limit Or Avoid Processed Foods 

Fast food, snacks, and baked goods are prime examples of ultra-processed foods that frequently include high sugar, unhealthy fats, and additives that aggravate fatty liver disease. They often have high fructose content, unhealthy fats like trans and saturated fats, and additives like high-fructose corn syrup, which can exacerbate liver inflammation and increase the amount of fat stored in the liver.   

2. Choose Lean Protein Sources 

Skinless poultry, fish, beans, and lentils are prime examples of lean protein rather than red and processed meats high in saturated fat. These foods contain high protein, iron, and fibre.   

3. Avoid Sugary Drinks 

Sugary drinks such as soda, juice, lemonade, and sports drinks may contribute to the development of fatty liver disease. Sweet and carbonated beverages contain high amounts of fructose and other sugars. When consumed in excess, the liver processes these sugars and converts them into fat, causing fat to accumulate in liver cells. Instead, choose water, unsweetened tea, or coffee.   

4. Watch Your Portion Size 

Overindulging in food causes weight gain and fatty liver disease. Use smaller dishes or bowls to help regulate portion sizes and pay attention to how much is served. Overindulging can result in obesity and weight gain, both of which increase the risk of developing fatty liver disease. Fatty liver disease results from consuming more calories than our body requires, which are then stored as fat in the liver and other organs.    

5. Limit Alcohol Intake 

Excessive drinking can damage the liver and worsen fatty liver disease. Drink alcohol in moderation, and always check with your doctor first. It is important to remember that the American Liver Foundation recommends complete abstinence from alcohol, especially for people with alcoholic fatty liver disease.   

6. Exercise  

Frequent exercise can lower your risk of fatty liver disease, help you lose weight, and enhance your insulin sensitivity. Five days a week, moderate activity for at least 30 minutes. 

Recall that fatty liver disease can be prevented and even reversed with minor lifestyle adjustments. Before making prominent changes to your exercise regimen or diet, always get advice from your healthcare physician. 

Dietitian’s Recommendation 

The exact distribution of macronutrients in your diet depends on many factors, including health conditions, age, activity level, and weight. However, the healthy eating goals for people with fatty liver disease remain the same regardless. What: Promote slow, steady weight loss by incorporating nutrient-dense whole foods into your diet and reducing simple carbohydrates, added sugars, and processed foods. As you change your diet, focus on behaviour change, exercise, and goal setting. 

Dt. Lavina Chauhan 

The Final Say 

Foods high in antioxidants, omega-3 fatty acids, and monounsaturated fatty acids make up a diet for fatty liver. In addition to lowering triglycerides and bad cholesterol in the blood, the items on the above list also help reduce inflammation and liver fat. It also encourages efficient weight loss by lowering total fat mass. To stop fat from accumulating in the liver when following the fatty liver diet, stay away from trans fats, white bread, red meat, soda, sweets, and alcohol. To be safe, before beginning any diet, make sure you get medical advice. 

FAQs 

1. What is an ideal liver swelling diet plan to minimise the swelling? 

A diet rich in fruits and veggies, whole grains, nuts and legumes, lean meats and less in sweets/added sugars can help with liver swelling. 

2. How long does it take to treat stage 2 fatty liver disease?  

The life expectancy of people with fatty liver disease is reduced by 3 to 4 years due to the development of other chronic diseases, such as cardiovascular disease or diabetes. However, appropriate and frequent monitoring of the condition can reduce the likelihood of death.  

3. Is yoghurt good for stage 2 fatty liver?  

One of the best natural sources of probiotics is yoghurt. Researchers say yoghurt may help regulate blood fat levels, reduce fat buildup in the liver and prevent liver damage.   

4. Are apples good for fatty liver?  

That’s right. Apples, a rich source of dietary fibre, may be beneficial for people with fatty liver disease. 

References 

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