Fatty Liver Fixes: The Nerdy Version

LIVER

January 02, 2025•2 min read

If you want the RESEARCHED VERSION,

here it is complete with References.

For the Nerds ;)

The first line of treatment for ANY overweight or obese individuals with NAFLD is gradual weight loss, through a combination of calorie reduction, exercise, and healthy eating.

To prevent fatty liver, focus on the following:

High-fiber foods: Include plenty of fruits, vegetables, legumes, whole grains, and nuts which are high in fiber to help regulate blood sugar and promote healthy digestion. [1, 3, 7]
Healthy fats: Opt for unsaturated fats found in olive oil, avocados, nuts, and fatty fish (salmon, tuna). [1, 3, 4]
Lean protein: Choose lean protein sources like chicken, fish, beans, and tofu. [1, 4, 7]
Limit added sugar: Avoid sugary drinks like soda, juice, and processed foods with high added sugar content. [1, 2, 4]
Moderate alcohol intake: Limit alcohol consumption as excessive drinking can significantly damage the liver. [2, 3, 8]

Foods to prioritize: [1, 7, 9]

Fruits and vegetables: Broccoli, leafy greens, berries, apples, carrots, peppers
Whole grains: Brown rice, quinoa, whole wheat bread, oats
Legumes: Lentils, chickpeas, beans
Nuts and seeds: Almonds, walnuts, chia seeds
Healthy oils: Olive oil, avocado oil
Fish: Salmon, tuna, sardines [1, 3, 4, 7, 9]

Foods to limit or avoid: [1, 3, 4]

Processed foods: Fast food, packaged snacks, sugary cereals
Red meat: Limit consumption of red meat like beef and pork
Saturated fats: Found in butter, fatty meats, processed cheese
Trans fats: Found in some processed foods
Sugary drinks: Soda, fruit juice, energy drinks [1, 2, 3, 4, 7, 10]

Important considerations: [2, 8]

Consult a healthcare professional: Before making significant dietary changes, especially if you have a pre-existing medical condition, consult your doctor or a registered dietitian to develop a personalized plan. [2, 8]
Portion control: Pay attention to serving sizes to manage calorie intake. [1, 2, 4]
Regular exercise: Incorporate regular physical activity into your routine to promote overall health and liver function. [1, 2, 5]
Weight management: If overweight or obese, gradual weight loss can significantly improve liver health. [2, 4, 5]