Foods to Avoid a Fatty Liver

Fatty liver disease is becoming increasingly prevalent in the United States (approximately 30% of people have this), with lifestyle and dietary choices playing a significant role. In this “quick note” post, we’ll talk about some main foods that can contribute to fatty liver and explore how our clinic can support you on your journey to better liver health, whether you’ve been diagnosed with fatty liver or are looking to prevent it.

What is Fatty Liver Disease?

Fatty liver disease occurs when excessive fat accumulates in the liver cells, leading to inflammation and potential liver damage. While alcohol consumption is a well-known cause of fatty liver, non-alcoholic fatty liver disease (NAFLD) is on the rise, largely due to poor dietary habits and sedentary lifestyles. Other contributing factors include obesity, type 2 diabetes, insulin resistance, high fat levels in the blood (triglycerides/cholesterol), metabolic syndrome. Research has also shown pregnancy, some types of medications, infections such as Hepatitis C, and rare genetic conditions are contributing factors as well.

We have to remember that the liver is the second largest organ in the body and is responsible for processing nutrients and filtering harmful substances from our blood. When congested with fat, these functions are not easily carried out by the liver. Inflammation and scarring begin to develop within liver cells and tissues.

Liver damage progresses through stages:

• simple fatty liver disease – excess fat buildup but usually harmless if it does not progress.
• steatohepatitis – excessive fat plus inflammation
• fibrosis – persistent inflammation has now caused scarring, but liver can usually function normally.
• cirrhosis – widespread scarring and impaired function is occurring at this stage. A severe stage which is irreversible.

Initially these liver changes are not noticed but as time goes on a person can begin to experience:

• abdominal pain
• decreased appetite
• weakness and fatigue
• nausea
• itchy skin and/or blood vessel clusters under skin
• yellow skin and eyes
• fluid on the abdomen
• easy skin bruising
• leg swelling
• confusion
• dark urine and/or pale stool color

As you can see, having a fatty liver can pose a lot of problems for our health and wellbeing. And this information is only a highlight about the disease. Always consult a healthcare provider for additional information and care.

What to do for a fatty liver?

Currently, there are not any medications which have been approved to treat fatty liver disease. Research is underway to develop specific medicines to treat this condition. In the meantime, we can make certain lifestyle changes to reverse and prevent most stages of fatty liver disease:

• lose weight
• reduce or abstain from alcohol use
• eat a healthy diet to include fruits and vegetables, high fiber plants (whole grains & legumes)
• consume nutrient dense, whole food-based diets rich in fiber, protein and unsaturated fats
• exercise at least 30 minutes 3-5 times a week
• manage type 2 diabetes
• control lipid blood levels such as cholesterol and triglycerides levels

Avoid these foods that contribute to fatty liver:

Making changes to our diet can be most helpful to decreasing and reversing fatty liver disease (especially in the early stages). So, begin to avoid these:

1. Highly Processed Foods: Foods high in added sugars, refined carbohydrates, and unhealthy fats can contribute to liver fat accumulation. Avoid sugary drinks, pastries, and processed snacks.
2. Saturated and Trans Fats: Foods rich in saturated and trans fats, such as fried foods, fatty meats, and processed meats, can worsen liver health. Opt for lean proteins and healthier fats like those found in nuts, seeds, and avocados.
3. Excessive Alcohol: While our focus is on non-alcoholic fatty liver disease, it’s essential to mention that alcohol consumption can also contribute to liver damage and should be limited or avoided altogether.
4. Added salt: Too much salt can increase your chances of developing fatty liver disease. Consume no more than 2300 milligrams of salt or sodium per day. If you have high blood pressure you should only consume no more than 1500 milligrams or less per day.
5. Red meat: Beef or pork are high in saturated fat. If highly processed, these meats contain high levels of sodium and saturated fat.
6. White bread, rice and cereal: White flour is typically highly processed (lacks fiber), and foods made from it can raise your blood sugar contributing to liver diseases.

How Our Clinic Can Help:

Whether you’ve been diagnosed with fatty liver or are concerned about your liver health, our clinic offers comprehensive weight loss support tailored to your needs. Our team of experts can provide personalized nutrition guidance, lifestyle recommendations, and medical supervision to help you achieve and maintain a healthy weight and improve your liver health.

Conclusion:

Maintaining a healthy liver is vital for overall well-being, and dietary choices play a significant role in liver health. By avoiding foods that contribute to fatty liver and incorporating liver-supportive nutrients into your diet, you can take proactive steps to protect your liver. If you’re struggling with weight management or concerned about your liver health, don’t hesitate to reach out to our clinic for support and guidance. Your journey to better liver health starts here.

Remember, prevention is key, and small changes in diet and lifestyle can make a big difference in supporting your liver health for years to come.