To satisfy the taste of our tongue and fulfill hunger, we often eat various types of processed foods, sugary beverages, fried chips, and butter. Such careless choices of food items make us suffer from life-threatening disorders that result in damage to valuable organs of our body.
Moreover, untimely eating and alcohol dependency do not go well with the liver, causing it to become fatty. The liver starts responding with inflammatory conditions and the destruction of cells. One should select the right foods to eat and avoid with fatty liver disease for effective fatty liver management and to prevent liver cirrhosis.
1. Eating Leafy Greens and Fruits
The liver requires fiber, antioxidants and nutrients to detoxify, which is met by eating leafy green vegetables and juicy fruits. These leafy vegetables and fruits are Broccoli, Brussels, Sprouts, Kale, Grapes, Oranges, Lemon, and Sweet Lemon. These fiber-rich natural ingredients will eliminate excess fats from the liver and increase insulin levels to regulate the rising sugar in the body.
2. Consuming Whole Grains
Compared to refined rice and flour, there is enough fiber, minerals, and vitamins in wholesome grains like oats, barley, quinoa, and whole-wheat bread to relieve the liver from toxic fats, cholesterol, and rising blood sugar.
3. Selecting Heart-Friendly Cooking Oils
The majority of Indian homes cook with mustard oil. It has been determined that those with alcoholic or non-alcoholic fatty liver disease can safely use it. It activates the digestive enzymes to improve digestion and maintain a balanced metabolism.
Because olive oil is rich in minerals and monosaturated fats, even using it as a cooking medium will slow the rate at which lipids accumulate in the liver. For this reason, a Mediterranean diet that mostly consists of plant-based foods and extra virgin olive oil is advised by dietitians.
4. Choosing Lean Protein Sources
Instead of eating processed meats arranged with salts and saturated fats cause blockage in the heart and damage the liver. Instead, you should eat skinless poultry, boiled eggs, and fish.
The flesh of chicken and fish is quite lighter and nutritionally rich and boosts high calories compared to highly saturated fats existing in mutton or lamb meat. Even mushrooms are considered suitable food for fatty liver because of the presence of lean protein which helps in fat-burning and healthy weight loss.
5. Replacing Alcohol With Fruit Juices and Green Tea
If you are a binge drinker then you must lower the quantity of drinking alcohol daily. Otherwise, it will increase the level of toxic fats and cause alcoholic fatty liver. Drinking any fruit juice extracted from grapes, pomegranates, berries, lemons, oranges and kiwis can block the accumulation of excess fats, revitalize the liver cells and stimulate liver function.
Most of us are addicted to regular milk tea whose added sugar and condensed milk build harmful fats in the liver. Instead, you can go for unprocessed green tea which will detoxify and burn the fats and promote excellent liver health.
6. Replacing Fructose and Sugary Beverages with Honey and Natural Sweetening Spices
Consumption of sugary beverages or simply sugar and fructose causes excess calorie upload, and accumulation of fats in the liver. And thereby triggering fatty liver disease. On the contrary, doctors always advise to chew sugarcane or drink sugarcane juice to a moderate limit.
It is because of the presence of unrefined sugar, potassium, magnesium, polyphenols and many more minerals to free fats from unhealthy fats. Even honey can also be considered a successful substitute for refined sugar. It can be added to tea or baked items. It may reduce inflammation and minimize the toxic fats from the liver. Even dalchini, vanilla and jaiphal may also enable reducing fats and inflammation apart from sweetening the food that you want to eat.
7. Nuts
Any tree nut is the best food for fatty liver. It may be Walnuts, Pistachios and Almonds. It will reduce inflammation or burning sensation, balance the lipid levels and increase insulin sensitivity. Eating such nuts in moderate quantities will promote active weight loss and improvement in cardiovascular health.
8. Garliic, Turmeric and Other Cooking Spices
The common factors associated with garlic, turmeric, jeera, and ajwain are that these spices have detoxifying and antimicrobial properties. These spices cleanse and form a protective layer on the liver and would not let the accumulation of unhealthy fats.
Consumption of methi seeds in the empty stomach is known to not only improve insulin sensitivity but also help in healthy weight loss. As a result, it improves the efficacy of the liver. Even Kali Mirch and Dhania spices ensure recovery from fatty liver and enhance blood lipid metabolism.
9. Whey Protein
Studies have also revealed that there is a possibility of reduction in fatty liver up to a certain extent if Whey Protein or Soy Protein is consumed regularly. But you must not also consume too much to upset your digestive system and kidneys. In moderate amounts, if consumed will cause effective fat distribution throughout the body and keep metabolic activities on the right track.
10. Water
Drinking sufficient amounts of water regularly will remove toxins from your body. It will not let fats get deposited in the liver. It will prevent liver cells from any destruction and stimulate the liver’s capacity to cleanse the blood. Increasing the pH value of water to more than 7 or increasing the alkalinity of water by adding pineapple and mint and keeping it for a few hours will neutralize the acidity and minimize inflammation and stress on the liver.
Medication of Liver Care
You can take 2 Liver Detox Tablets at the end of all your meals or after breakfast with low-fat lukewarm milk. It may prove to be an effective treatment for fatty liver disease and further, Our Ayurvedic Medicine for Liver Care can enhance liver health and prevent potential liver-related illnesses.
How to Plan the Intake of Food for Fatty Liver Management?
- Early Morning beverage: Give up drinking tea and instead drink water with soaked coriander and methi seeds overnight. Consume it warm and on an empty stomach.
- Morning meal: You can have a dish of warm cereal or oats sweetened with berries and walnuts.
- Lunch: You can have one bowl of dal or 50 grams of chicken, two portions of cooked or raw green vegetables, and one or two bowls of quinoa, chapati or bajra, and one cup of curd
- Evening Munchies: A small plate of moong sprouts blended with a pinch of salt and black pepper or almonds with a curd and mint leaves
- Final Supper: One cup of legumes or beans plus two cups of mixed vegetable curry or seafood or any fish
- Dessert: You can have just one date or a little amount of jaggery or phirni sweetened by sugar substitute stevia.
Conclusion
Making wrong choices in food consumption would compromise liver health, as fast and processed items can deposit fats in the liver, disrupting metabolism. Consuming green leafy vegetables, fruits, whole grains, natural sugars, and sweetening spices can neutralize these fats and promote liver health.
