What Is Non-Alcoholic Fatty Liver Disease?
Non-alcoholic fatty liver disease (NAFLD) affects about 25 percent of Americans. It happens when fat builds up in the liver, leading to the organ’s enlargement. Since the liver is crucial for digestion, detoxification, and energy storage, even small amounts of fat can affect its function. If the fat content in the liver exceeds 5 to 10 percent of its weight, NAFLD is diagnosed. This condition is common in people aged 40 to 60 but can occur at any age.
If not addressed early, NAFLD can progress to non-alcoholic steatohepatitis (NASH), a more severe inflammation that can result in various liver-related health issues.
How Does Alcoholic Fatty Liver Disease Differ From NAFLD?
Alcoholic fatty liver disease is due to excessive alcohol consumption, while NAFLD is not. Many heavy drinkers develop fatty liver disease, and even moderate drinkers (one to two drinks daily) may exhibit fatty liver changes. The good news is that this condition can usually be reversed by reducing or eliminating alcohol and adopting a healthier diet. Conversely, NAFLD is often related to diet, lifestyle, and genetic factors. Disrupted bile acid production can contribute to both conditions.
What You Can Eat
Adopting a healthy diet is crucial to combating NAFLD, alleviating its symptoms, and improving liver health. Aim for a plant-based diet rich in fiber, fresh fruits, vegetables, nuts, and seeds. A registered dietitian can help you formulate an effective diet plan. Here are some foods to include and avoid:
Whole Grains
Choose unprocessed or minimally processed whole, gluten-free grains like oats, brown rice, and quinoa. Always check labels to ensure the first ingredient is a whole grain. Oatmeal is particularly beneficial as it helps lower LDL cholesterol, also known as the “bad” cholesterol.
Green Vegetables
Leafy greens such as spinach, bok choy, kale, collards, cabbage, arugula, and watercress are rich in antioxidants. Cruciferous vegetables like broccoli, cauliflower, and horseradish may reduce the amount of fat the liver stores.
Legumes
Legumes like beans, chickpeas, lentils, and peanuts support heart health and are beneficial for liver health. They provide fiber, complex carbohydrates, and protein, helping to control cholesterol and blood sugar levels.
Walnuts & Other Nuts
Tree nuts, especially walnuts, are high in omega-3 fatty acids, which benefit liver fat levels and HDL cholesterol (“good” cholesterol). Eating walnuts can even improve liver function.
Good Fats
Healthy fats are essential for a diet aimed at combating fatty liver disease. Monounsaturated fats, found in olive oil, and polyunsaturated fats, found in avocado, flaxseed, and walnut oils, are excellent choices. For saturated fats, only use coconut oil, which can be beneficial for a fatty liver. Use organic, non-GMO, cold-pressed oils.
Coffee
Drinking coffee might reduce symptoms of NAFLD, including liver fibrosis, due to its antioxidative, anti-inflammatory, and anti-fibrotic properties.
Foods to Avoid
Several foods can worsen NAFLD by causing inflammation and increasing calorie, bad fat, and sugar intake. Here’s what to avoid:
Processed Foods & Empty Carbs
A diet high in starches and sugars can exacerbate NAFLD by raising blood glucose, insulin, and triglycerides. Avoid sugar, white potatoes, white rice, and processed grains. Cut out white bread, pasta, and pastries. Limit simple carbohydrates to no more than 10 percent of your daily calorie intake.
Meat
It’s best to avoid meat, especially red and processed meat, as it increases the risk of heart disease, stroke, type 2 diabetes, obesity, and other health issues. Animals raised for meat often receive hormones and antibiotics and are fed unnatural diets, which can negatively impact your health.
Bad Fat
A diet high in saturated fat can worsen NAFLD. Experts suggest replacing saturated fats with monounsaturated and polyunsaturated fats. Avoid fish oil due to its potential high mercury content. Ideally, 25 to 30 percent of your daily calories should come from fats.
Fried Foods
Fried foods, often cooked in processed oils, are high in bad fats and add extra calories and salt to your diet. Opt for steaming or baking instead, enhancing flavors with spices and herbs.
High-Fat Dairy
High-fat dairy products contain unhealthful saturated fats. Consider alternative options like coconut or almond milk, which can be used in smoothies, coffee, or as yogurt substitutes.
Alcohol
Experts unanimously recommend that patients with NAFLD avoid alcohol entirely. Even small amounts can hinder improvement of the condition.
Salt & Sugar
Limit salt intake to 1,500 milligrams daily to prevent water retention. Avoid added sugars, which can raise fat levels in your liver. This means steering clear of soda, fruit juice, and many packaged foods. Always read nutritional labels carefully!
Example of a Non-Alcoholic Fatty Liver Diet Menu
Following a diet low in calories, carbs, sugar, and saturated fat, and high in fiber, omega-3 fatty acids, and healthy fats can be beneficial. A Mediterranean or plant-based diet is often recommended to manage blood sugar, improve cardiovascular health, and reduce cholesterol levels. Below is a sample meal plan:
Day One
Breakfast: Oatmeal topped with blueberries and chopped almonds; coffee
Lunch: Avocado, sun-dried tomatoes, and sprouts on gluten-free toast; carrot sticks
Snack: Almond butter on apple slices
Dinner: Cold sesame noodles; steamed bok choy with a touch of olive oil and roasted garlic
Day Two
Breakfast: Golden milk overnight oats
Lunch: Lentil soup
Snack: Carrot sticks and hummus
Dinner: Broccoli slaw salad with ginger, sesame seeds, carrots, green pepper, cilantro, sesame seeds with olive oil/vinegar/sesame oil dressing; avocado
Day Three
Breakfast: Fresh peaches; black tea with lemon
Lunch: Green salad with hummus; a cup of raspberries
Snack: Trail mix of sunflower seeds, almonds, walnuts, and cashews
Dinner: Cauliflower crust pizza with olive oil, goat cheese, basil, and fresh, chopped tomatoes; roasted asparagus with lemon juice
Herbs & Supplements That May Help
If you have NAFLD or any condition, consult your healthcare professional before taking supplements or herbal remedies. Some can harm the liver or interact with medications. However, certain supplements have shown promising results for liver health.
Carnitine
Carnitine, an amino acid vital for energy production, may slow NAFLD’s progression, especially in individuals with diabetes and NAFLD.
Curcumin
Curcumin, the active nutrient in turmeric, is rich in antioxidants. People who took curcumin experienced a 78.9 percent reduction in liver fat compared to 27.5 percent in those who did not.
Garlic & Garlic Oil
Garlic can mitigate liver injury, fat buildup, and inflammation. Garlic oil may also aid in weight loss and reduce systemic redness and swelling.
Glutathione
Taking 300 milligrams of glutathione daily for four months can reduce alanine aminotransferase levels, triglycerides, non-esterified fatty acids, and ferritin. Glutathione is crucial for detoxification and antioxidant systems, aiding in NAFLD management.
Green Tea Extract
The key enzyme in green tea may slow NAFLD’s development and progression. Green tea’s polyphenols have an anti-inflammatory effect.
Zinc & Selenium
NAFLD can cause deficiencies in minerals like zinc and selenium. Supplementation may normalize symptoms but won’t necessarily prevent NAFLD.
Vitamins
Vitamin C and vitamin E, as antioxidants, can prevent NAFLD progression by blocking reactive oxygen species in the body. Vitamin D deficiency is also associated with NAFLD.
Address Fatty Liver Disease With Lifestyle Changes
If you have NAFLD, consider lifestyle changes for better health. Alongside a diet, increasing physical activity is vital. Aerobic exercise or weight resistance may reduce diabetes and cardiovascular disease risks associated with NAFLD. Even minimal activity can have positive effects. Working with a physical trainer to create an appropriate workout plan is advisable.
A good nutritionist can tailor a diet to your needs. Rapid weight loss through extreme low-calorie intake or fasting can worsen NAFLD. Gradual weight loss, around seven percent of your body weight over a year, is recommended.
Points to Remember
To manage or reduce your risk of NAFLD, focus on appropriate lifestyle changes, especially a diet suited to NAFLD. A whole-food, plant-based diet rich in fresh vegetables, fruits, and whole grains is recommended. Avoid alcohol, red meat, and processed foods. Perform liver cleanses two to three times a year, stay active, exercise regularly, and maintain a healthy body weight. Supplements like garlic oil, curcumin, carnitine, or green tea extract may offer targeted liver nutrition. Consulting your healthcare practitioner will guide you in the right direction for better liver health.
