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This Diet Can Help With a Fatty Liver

Fatty Liver Diet

The liver is the second biggest organ in the human body, yet it often is highly underestimated and neglected.

This organ is the reason toxins or byproducts of metabolism don’t overrun your body. The liver filters these harmful substances out of the blood and sends them to the organs responsible for excretion. It further plays an invaluable role in regulating blood sugar, particularly during the night when you’re sleeping.

But what is a fatty liver? How does it happen? And what changes can you make in your diet to help with a fatty liver?

What is a Fatty Liver?



A fatty liver is precisely what those two words imply. It means your liver has more fat than necessary, which may lead to liver inflammation, liver scarring, liver damage, and ultimately, liver failure. About 5% of fat in the liver is normal. However, any higher than this can cause various health issues.

Many people associate a fatty liver with a person who consumes excessive amounts of alcohol. While a fatty liver can happen because of this, non-alcoholic fatty liver disease occurs when a person’s liver has too much fat that is not caused by excessive alcohol consumption.

So, why does a fatty liver happen then?

Generally, fat builds in the liver because the body creates too much fat or fails to metabolize fat correctly. As mentioned above, this may happen from drinking too much alcohol. However, it may also occur due to obesity, insulin resistance, diabetes, gut impairment, and high amounts of fat circulating in the blood. 

Occasionally, although rare, it may also happen through pregnancy, rapid weight loss, hepatitis C side effects, or exposure to certain toxins. Additionally, some experts indicate that a person’s genes may play a role in developing a fatty liver.

Symptoms of a Fatty Liver

For some, they may have no obvious sign of a fatty liver. Most often, a person will feel tired and have some discomfort or pain. Yet, as this condition worsens, scarring of the liver may occur. 

This produces various symptoms, including:

  • Weight loss
  • Weakness
  • Loss of appetite
  • Yellow eyes and skin
  • Fatigue
  • Abdominal swelling and pain
  • Confusion
  • Leg swelling

If you experience any of the above symptoms, seek help from your doctor as soon as possible. This can lead to a life-threatening condition if not addressed or treated properly.

The Best Diet to Help a Fatty Liver

About 25% of individuals across the globe experience a fatty liver. So, what can you change in your diet to get rid of a fatty liver or prevent it and improve your health? Let’s find out.

What to Eat

Some great foods you should include in your diet to help with a fatty liver include:

  • Coffee — research indicates that coffee may reduce abnormal liver enzymes and promote better liver health. In other words, keep that cup o’ joe on your breakfast menu. It might be doing you a ton of good.
  • Milk — milk and other low-fat dairy options can help protect the liver from damage due to the existence of whey proteins.
  • More Veggies — generally, adding more greens to your plate can help reduce the amount of fat in your diet and help you obtain various minerals and vitamins.
  • Fish — fish high in omega-3s can help lower inflammation, leading to improved liver fat. Try sardines, tuna, salmon, or trout.
  • Other tips — when it comes to your diet, you want to obtain a variety of minerals, vitamins, and nutrients to ensure your body has what it needs to function at its best. Consuming these from whole foods rather than pre-packaged or processed foods is always a good choice to reduce disruption in the body and its processes. Additionally, if you are overweight, you may want to consider making various lifestyle changes to obtain a healthy weight that can reduce a fatty liver.

What to Avoid

While you start including various foods within your diet, you may also want to limit others that can add more fat to your liver. These include:

  • Alcohol
  • Added sugar
  • Fried or fast foods
  • White bread, pasta, or rice
  • Meat high in fat, such as red meat

This doesn’t mean you can’t have these food items. More so, it means you should limit them and have them only occasionally.

Further, when using the above advice to make changes to your diet, make sure you also adhere to any recommendations or advice from your doctor. For example, your doctor may recommend avoiding alcohol entirely until you achieve better health. You may also want to watch your total food intake to ensure you are eating enough and not over-consuming. 

Take Care of Your Liver, and it Will Take Care of You

The liver is an organ you can’t live without. Detoxification is a necessary process for good health and to avoid life-threatening conditions. If you aren’t battling fatty liver disease, it’s still a good idea to pay attention to ways you can improve the health of your liver and prevent a fatty liver. That way, you can lead a happy, healthy, and fulfilling life.

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