Fatty Liver Disease Diet

What is fatty liver disease?

Let´s take a step back to understand what fatty liver disease is. Fatty liver disease develops when fat gathered in the liver cells prevents the liver from functioning properly. Usually this happens as the result of overconsuming fatty food, sugary drinks, and alcohol.

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What should you eat with a fatty liver disease?

Reducing or eliminating your intake of refined sugar, salt, saturated fats, and alcohol is imperative if healing your liver is the goal. To better your liver health, you also need to watch your intake of vitamins and minerals. You can obtain these vitamins and minerals by eating fruits, vegetables and grains.

Certain foods nourish the liver and enhance its performance whereas others damage it and stop it from working efficiently.

These 6 vital tips can help you get started leading a liver-healthier lifestyle:

1. Dump the soda! – Most sodas are full of sugar. A can of soda can contain up to 17 teaspoons of sugar – and that is more sugar than is in the average cupcake. Replace the soda for water or tea (without sugar). To stay away from sodas and sugary drinks, try to always carry a water bottle on you. Make sure to fill your bottle with water before you leave the house. And fill up your water bottle in public water fountains as you need it. By having your water bottle on you, you will avoid drinking sodas on the go. This will help you cut out some of the unnecessary and damaging sugars from your diet.

2. Go natural! – Avoid processed foods because they are packed with refined sugars, salt, and chemical preservatives. We know it takes a lot of effort, but it´s worth it. A lot of people tend to eat processed foods because they are easily available. So, what you need to do is make home cooked liver-healthy meals and snacks easy and accessible too. Meal prepping is a fantastic way of avoiding processed foods and can also be a cost saver. Prepare liver-friendly meals and snacks to take with you in advance. Meal prepping is a fantastic way of avoiding processed foods and can also be a cost saver. Prepare liver-friendly meals and snacks to take with you in advance. We have some fantastic liver-healthy recipes to give you some ideas.

3. Outsmart your cravings! – Everyone has cravings from now and then for chips, chocolate, candy, or other unhealthy snacks. This usually happens when our blood sugar drops. The trick is to eat before you even start to feel the craving. If chocolate is your 12pm vice, eat an apple or some almonds at 11am. This trick will help you stay ahead of your cravings. Another great way to avoid unhealthy snacks is learning about some of the liver-healthy snack options out there.

   Find out more about healthy snack options here >

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4. Look out for the good proteins! – Protein is very important for people with a fatty liver condition. But it is very important to be eating the right kind of protein. Plant based protein contains fiber which helps keep the digestive system balanced. For a fatty liver diet you should up your intakes of plant protein. Good sources of plant protein are lentils, chickpeas and beans. It is also very important to limit foods which include animal protein such as red meat.

5. A handful of vitamins and minerals! – Add a handful of berries, nuts, or seeds to your breakfast or have it on the side. Adding another side of leafy greens to your lunch or dinner gives you an extra intake of needed vitamins to your fatty liver diet with every meal.

6. Ban the booze! – If possible, try to avoid drinking alcohol all together. Alcohol is damaging to the liver, and dangerous to someone who is already suffering from a liver condition. Don’t let the social pressure get to you and don’t let anyone force you to drink.

Read more about Alcoholic Fatty Liver Disease here >

Stick to our fatty liver disease diet tips for a healthy liver and get started leading a liver-healthy lifestyle now!