Every third Indian is afflicted by fatty liver, shared Dr. Jitendra Singh, Union Minister of Science and Technology and renowned diabetologist. With fatty liver disease on the rise, knowing fatty liver foods to eat and avoid is critical for managing this condition and protecting liver health. This guide highlights dietary changes that can ease the burden on your liver and support overall wellness. Read ahead to learn more.
What is Fatty Liver Disease?
Fatty liver disease is the accumulation of fat in your liver tissue. This excess fat prevents the liver from carrying out its functions normally. This could lead to further health complications.
Fatty liver disease is of two types:
- Alcoholic Fatty Liver Disease
- Non-Alcoholic Fatty Liver Disease (NAFLD)
As the name suggests, the first type is caused by excessive use of alcohol. The more you drink, the more damage your liver sustains. With continued overconsumption of alcohol, fatty liver disease can lead to scarring of the liver (cirrhosis) or even liver failure.
The second type, NAFLD, again has two types.
- Simple NAFLD: This is a mild form of NAFLD. There's fat build-up on the liver, but there's no damage to the liver cells or inflammation. This usually doesn't get that bad, and you could have a non-symptomatic life.
- Non-Alcoholic Steatohepatitis (NASH): This is the most severe form of NAFLD. The liver gets swollen and faces damage. It could cause liver cirrhosis and could also lead to liver cancer due to the build-up of extra fat cells in the liver.
All types of NAFLD could be caused due to a variety of reasons. It is most common in people facing obesity and diabetes. Here’s a detailed list of risk factors:
- Genetic predisposition to fat build-up
- Obesity or overweight
- High blood sugar
- Prediabetic or diabetic stage
- High levels of fats in the blood
- High cholesterol levels
- Insulin resistance
- Underactive pituitary gland
- Underactive thyroid gland
- People older than 50 years of age
- High blood pressure
- Excessive consumption of fatty foods
While most of these risk factors need medical intervention, there’s one that you can deal with on your own - diet. You can avoid certain food items that could exacerbate this condition. The next section will discuss some fatty liver foods to avoid.
8 Foods to Avoid With Fatty Liver
Slow and sustainable changes in your diet will help you manage fatty liver disease. Don't change your diet drastically, or you won't be able to stick to it. Swap one unhealthy thing at a time for a healthy alternative. Here are some foods to avoid with fatty liver.
1. Full Fat Dairy Foods
Dairy products containing full fat, such as milk, yoghurt, cheese, paneer, etc., should be avoided. Instead, opt for low-fat alternatives.
2. Red Meat
Red meats, including beef and pork, contain high levels of trans fat. Even cooking methods for these meats need high amounts of oil/butter. That just adds to the unhealthy items. So, these should be omitted entirely from your meals.
3. Fried Foods
French fries, burgers, chips, samosas, etc., usually require oil for cooking, which contains too many unsaturated fats, making them unhealthy to consume. If you really crave any of these, find the air-fried versions. Those require little to no oil, so they are comparatively healthy.
4. Sugary Foods
Sodas, chocolates, milkshakes, and sugary mocktails contain too much sugar. Some of them even have high-fructose corn syrup, which is one of the biggest contributors to liver fat. So, avoid these foods and drinks as much as possible. Instead, opt for herbal tea, fruit juices, refreshing mint and lemon water, etc.
5. White Flour
Products made from white flour, such as bread, pasta, cereals, bhakris, etc., are digested too easily. They contain refined carbohydrates, which spike your blood sugar levels. Eliminate these from your diet and include whole grains such as wheat, jowar, bajra, and brown rice. You can even try quinoa if you find it in your local market. However, it's expensive, so sticking to locally sourced grains is best.
6. Excessive Salt
Salt contains sodium. Some companies even add extra sodium to the salt and advertise it on the packaging. You should not consume more than 2,300 milligrams of sodium in a day . So, eating salted chips regularly is not the best for fatty liver disease.
7. Processed Foods
Processed foods like instant noodles, chips, frozen pizzas, and ready-to-eat meals are often high in trans fat, preservatives, and sodium. These foods will stress your liver and add unnecessary chemicals and calories to your body. So, eat freshly prepared home-cooked meals.
8. Alcohol
Alcohol isn't exactly food, but as it is one of the leading causes of fatty liver, it deserves a place on this list. Occasional drinking in limited amounts is acceptable. However, people who drink regularly or consume too much in one sitting put a lot of strain on their liver. It's best to limit your consumption.
Conclusion
Your liver works very hard daily to aid digestion and detox your body. It has a critical function, and any damage to it disrupts all bodily functions. Fatty liver disease is a serious condition. Moderate your diet if you don't want it to get out of hand. So, the next time you are tempted to reach for that sugary soda, remember: your liver deserves a break. Take note of these foods to avoid with fatty liver and swap them for healthy alternatives in your diet.
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FAQs
What are the worst foods for fatty liver?
Fried items, red meat, sugary foods and drinks, processed foods, and excessive alcohol are some of the worst foods for fatty liver.
Are eggs bad for a fatty liver?
No, eggs are not bad for a fatty liver. The egg yolk contains cholesterol, but if you eat it in moderation, you do not need to worry about it.
What 5 foods damage your liver?
The following 5 foods could damage your liver if you do not limit the amounts you eat:
- Red meat
- Fried food
- Refined carbohydrates
- Sugary treats
- Processed foods
What is the no. 1 cause of fatty liver?
The no. 1 cause of fatty liver is excessive consumption of alcohol.
What destroys the liver the most?
An unhealthy diet, particularly one that involves excessive sugar and unhealthy fats, along with too much consumption of alcohol, will destroy the liver the most.
