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Your liver stores fat as a normal body mechanism. But the liver grows fatty if it starts to store more than the regular amount of fat. If this fat content exceeds5 to 10% of the liver’s weight, then this condition is called fatty liver.
Excessive alcohol consumption is a major cause of fatty liver. However, when the fatty liver isn’t due to alcohol consumption, it is called a non-alcoholic fatty liver disease (NAFLD) or metabolic dysfunction-associated steatotic disease (MASLD). The exact cause of NAFLD is not known, but it is strongly associated withobesity andtype 2 diabetes.
As fat continues to accumulate in the liver, it causes non-alcoholic steatohepatitis (NASH) —inflammation of the liver. In more severe form, fatty liver can lead to scarring and dysfunction of the liver tissues, a condition calledliver cirrhosis. While you can reverse NAFLD and NASH through treatment options and dietary changes, you can't reverse cirrhosis, which is permanent damage to the liver.
See Also: What is NASH and How to Cure it Naturally?
According to theAmerican Liver Foundation, about 25% of adults in the USA have non-alcoholic fatty liver disease. About 5% of adults are at a severe stage and have non-alcoholic steatohepatitis.
Fatty liver doesn’t cause any symptoms during the initial stages. So, you may be living a completely normal life without knowing any of your liver problems.
However, as the fat accumulation continues and the condition gets severe, you may start experiencing some signs and symptoms in your body. These include:
The above symptoms start to appear before the NASH and cirrhosis of the liver. During NASH and cirrhosis, you experience the following symptoms:
There is no exact cause of non-alcoholic fatty liver disease.Studies show that many environmental and genetic factors contribute to the development of non-alcoholic fatty liver disease.
These risk factors of NAFLD include:
It is important to remember that NAFLD is not always associated with the above risk factors. You can still get NAFLD even without these risk factors.
If you are experiencing the symptoms of non-alcoholic fatty liver disease, your doctor can diagnose the condition with:
For a long time, no medicine was available to treat fatty liver.FDA recently approved a medicine named Rezzdifra for the treatment of fatty liver. Other than that, there are no effective medicines available to cure a fatty liver.
Perhaps,weight loss is the most effective strategy for NAFLD management.Experts recommend losing 3 to 5% of body weight if you have fatty liver without NASH. If your fatty liver is in a severe stage and you have NASH, you may be recommended to lose 7 to 10% weight.
See Also: Dietitian-Backed Tips That Can Help You Lose Weight Fast!
Doctors also recommend controlling other risk factors, such as blood glucose and triglyceride levels. Lifestyle and dietary changes are critical for weight loss and management of other risk factors in NAFLD.
Weight loss as well as normal blood glucose and cholesterol levels significantly improve NAFLD. With a combination of home remedies, lifestyle changes, and dietary modifications, you can manage weight and other risk factors for NAFLD.
So, here’s how you can fix non-alcoholic fatty liver disease naturally:
Studies show that a higher intake of a healthy plant-based diet lowers the risk of NAFLD and liver fat content. Plant-based foods such as vegetables and fruits are low in calories and rich in nutritional value compared tooverly processed foods.
Low calories and high volume in plant-based foods help in weight management. They are often low in unhealthy fats and so, such a diet helps lower blood triglyceride levels.
See Also: 6 Surprising Benefits of Plant-Based Diet High In Fiber!
Research shows that people who regularly consume plant-based diets tend to have a lowerbody mass index than those who consume non-plant-based diets. Anotherstudy says that plant-based diets reduce total cholesterol — unhealthy fat — in the body.
Some common plant-based foods that you can use for NAFLD are:
Wondering how to shift to a plant-based diet? Check out our certified meal plans include vegetarian and cholesterol-friendly options here.
Research shows that consuming coffee significantly decreases the risk of developing NAFLD. The study further explains that it also lowers the risk of cirrhosis among NAFLD patients.
When your body digests coffee, it makes a chemical called paraxanthine.Studies show that paraxanthine slows down the growth of scar tissues that are responsible for liver cirrhosis.
There are no clear recommendations on how much coffee you should drink daily for fatty liver. However, studies show that drinking2 to 4 cups of drip coffee daily produces positive results in fatty liver.
A2020 study revealed that garlic powder intake improves the condition of patients with NAFLD. Anotherstudy showed that garlic reduces fat accumulation in the liver and restores its antioxidant activity.
Garlic provides these benefits byreducing the activity of enzymes responsible for fat production. It also contains plenty ofantioxidant compounds that can improve liver inflammation.
You can add garlic to your diet in the form of garlic oil, garlic extract, and garlic powder.
Certain liver enzymes are increased when the liver is inflamed or damaged.Research shows that turmeric supplementation reduces such enzymes in NAFLD patients. Anotherstudy revealed that turmeric supplementation improves liver function and insulin resistance. It also reduces obesity in patients with NAFLD.
Turmeric spice is the most common way to consume turmeric but you can also try turmeric extracts and capsules.
Research shows that physical activity, such as exercise, reduces liver fat. Exercise improves insulin resistance, fat metabolism, and healing from inflammation. Physical activity also helps with weight loss, which is critical for managing NAFLD.
Experts recommend that people with NAFLD perform 150 minutes/week of moderate or 70 minutes/week of vigorous-intensity physical activity.
A2022 study shows that fiber intake can protect against NAFLD. Anotherstudy shows that a high-fiber diet can reduce body weight and overall fat in patients with NAFLD.
Fiber is readily present in leafy green vegetables and fruits. Other dietary fiber sources are whole grains, beans, lentils, nuts, and seeds.
See Also: 21 Easy Ways to Get More Fiber in Your Diet!
Fiber is an undigestible carbohydrate found in plant-based foods. It offers plenty of health benefits, including improving NAFLD. Fiber can reduce the risk factors and improve NAFLD in several ways.
As your body can’t digest fiber, you can eat fiber-rich foods without exceeding your calorie count. Fiber makes you feel full, and you avoid eating too frequently. This property of dietary fiber can help with weight loss, which will improve NAFLD.Studies also show that there is a direct relationship between fiber intake and weight loss.
Fiber alsolowers blood cholesterol levels, which can improve fatty liver. In the digestive tract, fiber makes a gel-like substance that absorbs the cholesterol in the digestive tract. The fiber and the absorbed cholesterol are then excreted from the body with stools.
This prevents cholesterol uptake into the blood from the digestive tract, resulting in overall low blood cholesterol.
Insulin resistance is among the primary risk factors for NAFLD.Studies show that fiber can reduce insulin resistance and increase insulin sensitivity in the body.
Fiber has excellent antioxidant properties, which can help in NAFLD.Research shows that fiber consumption reduces liver inflammation and prevents liver damage.
If you have NAFLD and want to benefit from fiber's excellent properties, shift from processed foods to a plant-based diet. You can alsoget powdered fiber, which is a convenient way to include fiber in your diet.
If you have NAFLD, you should limit or avoid the following foods:
Processed sugar is present in foods such as candy, cookies, chocolates, and sweetened drinks.Studies show that, in excess, it leads to weight gain and increases the risk of obesity.Studies also reveal that excessive sugar intake is associated with type 2 diabetes.
Obesity and type 2 diabetes are the two major risk factors for developing NAFLD. You must limit or avoid processed sugar in your diet to avoid the severity of NAFLD.
See Also: The Shocking Truth about Processed Sugar!
Fried foods are high in unhealthy fats such as triglycerides, whichcontribute to the development of NAFLD. They are also high in calories whichincreases the risk of weight gain and obesity.
Instead of frying food in oil, you can use steam or air frying methods to lower the unhealthy fats.
Alcohol is responsible for causingalcohol-related fatty liver. Consuming alcohol regularly or in excessive amounts causes fat buildup in the liver. If you have NAFLD, you must avoid alcohol intake completely as it can worsen the condition.
Other foods that you must avoid in NAFLD include:
Egg yolk contains choline, which is important for liver functioning. Egg white is a rich source of proteins that improve tissue repair. However, eggs also contain cholesterol, which can harm NAFLD.
So, you must consult your healthcare provider before including eggs in your diet for NAFLD as recommendations may vary for each case.
Studies show that milk intake, especially low-fat milk, is effective in NAFLD. Milk also provides protein, which helps in tissue repair and can improve fatty liver.
Studies show that omega-3 fatty acids are effective in lowering liver fat. You can consume flaxseed, chia seeds, walnuts, and soybeans which will provide you with helpful fibers and omega-3 fatty acids.
Non-alcoholic fatty liver disease or NAFLD is a very common condition that affects one in every four people in the USA. NAFLD is the accumulation of fat in the liver that can lead to liver damage. Genetics, obesity, type 2 diabetes, and high triglycerides are the primary risk factors for developing NAFLD.
While no medical treatment is available, you can manage this condition by dietary and lifestyle modification. Avoid processed foods in your diet and replace them with plant-based, fiber-rich foods.
You mustconsult a dietitian for a personalized meal plan that will help you better manage NAFLD. Also, avoid foods that can cause fat buildup in the liver and worsen the condition.
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