• News
• lifestyle
• health-fitness
• 10 foods that can help reverse Fatty Liver Disease, as revealed by top Gastroenterologist

Trending

1/11

10 foods that can help reverse Fatty Liver Disease, as revealed by top Gastroenterologist

Fatty liver disease is a condition where excess fat builds up in the liver. The condition can either be caused by obesity, or poor lifestyle (Non Alcoholic Fatty Liver Disease), or alcohol abuse (Alcoholic Fatty Liver Disease). It is a serious condition, and if left unchecked, can spark inflammation or even scar tissue over time. Along with diet, exercise, and medication, certain foods too, can trim liver fat, and boost how well your liver functions. Picking the right foods is crucial for healing and shielding your liver. Dr Saurabh Sethi, Harvard trained Gastroenterologist, reveals 10 foods that can help comfort your fatty liver…

2/11

Walnuts

Walnuts rank among the best nuts for tackling fatty liver disease, packed with a blend of omega‑3 and omega‑6 fatty acids, plus a hearty dose of antioxidants. Research shows that regularly munching on walnuts, can slash the fat that accumulates in the liver and soothe processes. These nuts also better your metabolism, and are loaded with proteins as well. You can add walnuts to breakfast bowls, raw, and even sprinkled over salads and soups.

3/11

Extra Virgin Olive Oil

Loaded with good fats and antioxidants, extra‑virgin olive oil offers more than just flavor. It has been linked to a reduction in liver fat, calming of inflammation, and a boost in insulin sensitivity. A growing body of research points to olive oil’s ability to guard the liver against injury, and even to shrink the excess fat that accumulates in cells. People with fatty liver disease often rely on this oil, as it not helps the liver, but also promotes heart health.

4/11

Tempeh

Tofu and tempeh both crafted from soybeans, serve as top‑tier plant‑based protein options for those dealing with fatty liver. Research points to soy proteins as a way to keep fat from stacking up in the liver, while nudging enzyme activity towards a positive direction. Though they’re essentially free of fat, they’re loaded with nutrients making them a wholesome meat alternative. Slip tofu or tempeh into a stir‑fry, toss them into a salad, or grill them for a satisfying plate that supports your liver’s recovery.

5/11

Garlic

Garlic isn’t just a kitchen seasoning, it is also excellent for the liver! Each clove is loaded with phytochemicals, that can reduce excess liver fat, bolster detox pathways, and keep inflammation in check. An expanding body of research links garlic consumption with lower liver enzyme readings, and a reduction in hepatic fat. You can add a few cloves into your cooking, add them as a tadka, or consume them raw, or slightly fried. You can also consider a supplement, after consulting a doctor.

6/11

Coffee

Coffee stands out as one of the key beverages for individuals grappling with fatty‑liver disease. A growing body of research indicates that coffee can pull down liver‑enzyme levels, and may even decelerate the trajectory of injury. The brew is packed with compounds that act as a shield against inflammation and fibrosis-the scarring that can thicken and stiffen the liver. Regularly consumption of coffee is linked to a more resilient liver, and a reduced likelihood of progressing to advanced disease. To maximise these benefits, stick to plain, black coffee and let go added sugar or cream.

7/11

Oats

Oats are packed with beta‑glucan, a soluble fiber that subtly drags cholesterol levels lower, while reinforcing both gut and liver health. Consistently consuming oatmeal, oat bran or whole oat kernels into the diet, can chip away at fat, and fine‑tune insulin sensitivity. Moreover, oats also keep you full for longer-that can lead to weight loss, that can further reduce fatty liver. Start the day with a steaming bowl of oatmeal, or have it as an evening snack to protect your liver.

8/11

Green Tea

Packed with catechins-which are antioxidant compounds, green tea can boost liver enzyme profiles while dialing down stress. Research hints that habitually sipping green tea, might trim the proportion of fat in livers of those battling non‑alcoholic fatty liver disease (NAFLD). Beyond the liver, green tea appears to lend a hand to weight management, and to soothe inflammation. Two to three unsweetened cups a day can underpin overall well‑being, while fitting neatly into a healthy eating plan.

9/11

Cruciferous greens

Broccoli, cabbage and Brussels sprouts, all belong to this family, and pack a solid dose of fiber, vitamins and sulforaphane-a compound that aids liver repair and protection. Studies show these vegetables can reduce the fat that accumulates in liver cells, soothe inflammation and improve the organ’s natural detox pathways. In short, they act as a defense against liver damage. Including a serving of raw produce, in each day’s meals, whether tossed into a stir‑fry, mixed into a salad or served steamed, supports liver health.

10/11

Avocados

Avocados are loaded with fats, fiber and a pack of antioxidants. Together they soothe inflammation, and help the liver in processing fats efficiently. They also give glutathione, an antioxidant, a boost, helping the organ detoxify and repair its cells. Making avocados a part of regular meals may help trim cholesterol, and cut down on liver fat. Whether sliced, mashed into a spread, or tossed into a salad, Avocados offer an excellent way to nurture liver health.

11/11

Berries

Blueberries, strawberries and raspberries, are extremely good for your liver. They pack a punch of polyphenol antioxidants, that can dampen stress and calm inflammation within the liver. Studies have demonstrated that extracts from these berries, can shrink deposits genes that curb hepatic fat, and lessen the damage that fatty liver brings. The natural phytochemicals in berries, also tend to boost liver function, and may slow the progress of liver disease. Drop a handful of frozen berries into breakfast bowls or snack trays each day, and let its antioxidants do the job.

Follow Us On Social Media