Fatty liver disease, characterised by the accumulation of fat in liver cells, has become increasingly prevalent due to sedentary lifestyles and poor dietary choices.
However, the good news is that with the right nutrition and lifestyle changes, it is possible to reverse fatty liver and restore optimal liver function if it hasn’t developed into liver cirrhosis.
Here is a quick summary of some nutritional strategies for reversing fatty liver disease:
Healthy fats
Incorporating healthy fats into your diet is crucial for reversing fatty liver. Omega-3 fatty acids, found in fatty fish like salmon and flaxseeds, help reduce inflammation and promote liver health. Replace saturated and trans fats, which is found in fatty meats, full-fat dairy products, palm oil, coconut oil, processed snacks, and fast foods, fried items and commercially baked goods with healthier monounsaturated and polyunsaturated fats from olive oil, nuts and seeds, to support your liver’s recovery.
Balanced diet
Adopting a well-balanced diet is essential for managing fatty liver disease. Ensure that your meals include a variety of fruits, vegetables, whole grains and lean proteins. This diverse range of nutrients provides essential vitamins and minerals that aid in liver repair.
Limit added sugars
Excessive sugar consumption is linked to fatty liver disease. Cut down on sugary beverages, processed foods and sweets.
Moderate alcohol intake
Alcohol can exacerbate liver damage, so it’s crucial to limit or eliminate alcohol consumption when trying to reverse fatty liver. Alcohol-free periods allow your liver to heal and regenerate. Binge drinking will also damage the liver so try to stick to no more than four standards per sitting and no more than 10 standards across the week (the less the better).
Stay hydrated
Adequate hydration supports overall health, including liver function. Water helps flush toxins from the body. Aim to drink at least eight glasses of water a day to keep your liver and body hydrated.
Manage weight
Maintaining a healthy weight is key to reversing fatty liver. Gradual weight loss through a combination of proper nutrition and exercise can significantly reduce liver fat.
By embracing a diet rich in nutrients, avoiding harmful substances, and adopting a healthy lifestyle, you can promote liver health and set the stage for a renewed, healthier you. Behavioural support is a crucial aspect of reversing fatty liver.
An Accredited Practising Dietitian can help you overcome challenges related to food choices, emotional eating, and adherence to dietary recommendations.
Emma Nassif
Emma is an Accredited Practising Dietitian (APD) who graduated from the University of Sydney with a Master of Dietetics and Nutrition and from Western Sydney University with a Bachelor of Science (Nutrition and Food Science) double majoring in Human Nutrition and Physiology.