To most, the dietary steps to eliminate fatty liver disease are not important — I mean, who cares what it is? In fact, I’m estimating that about 7/10 average Joes & Janes have never heard of this disease, which is understandable.
Fatty liver disease is scary enough on its own, but the scarier part is that it never causes an apparent symptom related to it. In fact, most persons with this condition rarely find out on time. It’s mostly determined accidentally through a CT scan. This does not stop the disease, though; rather, this asymptomatic ability fosters it. Current official estimates say 20-40% of the entire American population suffers from this condition.
This article will take a quick look at what fatty liver disease is, its symptoms & risk factors before highlighting natural dietary means to get rid of it.
What is Fatty Liver Disease?
Fatty liver disease is the consequence of excessive fat buildup in the liver over a long time. For all of its largeness, the liver is meant to contain a small amount of fat, so when the limit is exceeded, this disease is triggered. Fats in the liver should be below 10% of its total weight. There are grades to the severity of this disease. The condition can be grade 1, 2, or 3. And yes, as you already assume, the higher the count, the more severe the symptoms.
There are two main forms of fatty liver disease: one is caused by alcohol & the other is caused by other factors. Nevertheless, they have the same fat buildup & damage to the liver.
Symptoms of Fatty Liver Disease
Fatty liver disease is asymptomatic in the sense that its symptoms are barely relatable to it. Except you’re a person with good medical knowledge, it is easy to mistake the condition for common diseases. The following symptoms are typical with a fatty liver, so if you’re experiencing them repeatedly, get yourself to a clinic quickly.
The symptoms of a fatty liver include:
- Abdominal pain;
- Loss of appetite;
- Abnormal blood vessels;
- Mental confusion;
- A buildup of fluid in the abdomen & legs.
Causes of Fatty Liver Disease
As earlier said, fat buildup is responsible for a fatty liver, and this is mostly caused by excessive consumption of alcohol. A bottle of alcohol is always sufficient for a day. A regular intake of two or more bottles daily may lead to this condition or other liver-related issues and trust that to lead to further complications in several bodily processes.
Other causes of fatty liver disease include:
- Being obese or overweight;
- Insulin resistance;
- Abnormally high levels of blood sugar;
- High-fat levels in the blood, triglycerides to be specific.
These conditions cause the deposit of fat in the liver, with obesity being the most common cause.
Risk factors refer to previous conditions that make a person more susceptible to fatty liver disease. These are the risk factors associated with non-alcoholic fatty liver disease:
- Type 2 diabetes;
- Metabolic syndrome;
- High blood pressure;
- Rapid weight loss;
- Advancing past middle age;
- Hepatitis C;
- Specific drugs like corticosteroids;
- Exposure to certain toxins.
4 Dietary Steps to Eliminate Fatty Liver Disease
Fatty liver disease has its conventional treatments, and that’s a lot of visits to the doctor, blood & imaging tests & professional recommendations. A biopsy is possible in some cases. You may have to stop using drugs that could cause fatty liver, stop drinking alcohol & cut out foods that trigger triglycerides level. The possibilities are vast.
In this article, however, our focus is on the dietary changes you can make to eliminate this illness. Let’s see them below.
Eat More Foods that Boost Liver Function
If you’ve been diagnosed with a fatty liver, the first change to your diet will be to consume more foods that enhance liver function. These foods will combat inflammation & help your body utilize insulin better, as insulin use is a problem for a fatty liver. They include:
- Foods rich in monounsaturated fats, such as nuts, avocados, olive & olive oil;
- Omega-3 fatty acid sources like wild-caught salmon & sardine, flaxseeds, chia seeds & walnuts;
- Foods rich in antioxidants and vitamin E;
- Veggies that boost the liver, such as artichokes, mustard greens, dandelion & chicory;
- Green tea or other drinks that contain catechins.
Adopt a Ketogenic & Mediterranean Diet
Research has suggested that Mediterranean diet consumption decreases liver fat, so you may have to consider getting on it. This diet places a lot of emphasis on fruits, vegetables, legumes, whole grains, good fat sources & healthy proteins.
You can even improve this by mixing it up with a ketogenic diet. A 2022 publication by the Journal of Medicinal Foods revealed that a diet plan like this that focuses basically on whole foods, particularly veggies, proteins & healthy fats, can help defeat metabolic syndrome & fatty liver.
So, if diagnosis attributes your fatty liver to metabolic syndrome, you can combine these two diet plans to tackle it.
Cut Out the Following Foods
As you may already be concerned about, you’ll have to quit excessive alcohol or stop it completely. Take out the foods below too:
- Excessive caffeine;
- Processed foods made with artificial ingredients, colors & sweeteners, and refined vegetable oil;
- Fruits & veggies sprayed with herbicides & pesticides;
- Animals raised on factory farms, pasteurized & homogenized dairy or farm-raised fish;
- Refined sugars & fructose;
- Refined grains;
- Wild mushrooms; and
- Uncooked shellfish.
Use More Liver Health Supplements
Studies have indicated that the use of liver supplements can help to combat non-alcoholic fatty liver disease. These supplements include vitamins C & R, vitamin D, anthocyanin, green tea extract, garlic, ginger, probiotics & prebiotics, cinnamon & quercetin.
Concluding the Dietary Steps to Eliminate Fatty Liver Disease
Conventional medicine works just fine, but these dietary steps to eliminate fatty liver disease can be helpful, too, especially when you can’t afford expensive medical procedures. You are advised to detox the liver too. With strict adherence to these dietary changes, you’re sure to get rid of the extra fat within your liver gradually.