Fighting a Fatty Liver: Here's our Advice

Start using stevia to sweeten your meals. Start to avoid daily consumption of fruit, and go without saccharose or fructose, because they have high sugar content.

Written and verified by psychologist Valeria Sabater.

Last update: 27 May, 2022

Fatty liver disease is a very common problem in modern society. It has been the most common liver-related disease for quite a few years already.  Living with this problem is very complicated and painful, and it can cause exhaustion, swelling, and abdominal bloating…So, do you want some advice for fighting a fatty liver?

It’s important to treat the problem if you want a better quality of life. A proper diet and a little bit of exercise are always the first steps to take towards getting your liver back to a normal, healthy state.

Causes of fatty liver

There are still no clear signs of exactly what causes fatty liver disease, but experts generally say it involves some of these things:

• Metabolic problems.
• Oxidative stress.
• Obesity.
• Nutritional problems.
• Diabetes.
• Excessive consumption of sugars or fats.
• The presence of toxins in the body.
• Other conditions like hepatitis or intestinal inflammation…

Good nutrition for fighting a fatty liver

Diet is one of the most important parts of fighting a fatty liver. It’s pretty basic here: you have to watch your calorie intake to avoid the chronic fatigue, swelling, and heavy feeling during digestion that are associated with this condition. The first question you might be asking is: What should I eat?

• Fiber: This is indispensable. Fiber gives you a feeling of being full and controls your appetite. It also helps your body absorb fewer fats and sugars.
• Whole wheat bread, rice, and pasta.
• Oatmeal or corn for breakfast, without added sugar.
• Have legumes and all green leafy vegetables at least three times a week.
• Avoid sugar. Stevia is a better replacement, and maybe the only good one, because sucrose and fructose aren’t good for fighting a fatty liver. You should also avoid eating too much fruit, because it has high levels of sugar.
• Avoid cow’s milk: low-fat yogurt and kefir are better options.
• Increase the vitamin A, C, E, and selenium in your diet. These are good for helping you avoid cellular degeneration and are easy to get from foods like bluefish, egg yolks, tomatoes, broccoli, peppers, nuts, spinach, avocado…
• Selenium is a powerful antioxidant and liver detoxifier. You can find it in pistachios, cashew nuts, pumpkin seeds, mushrooms, and wheat germ…
• Alcohol is unfortunately something you’ll have to completely remove from your diet.
• Lemon is vital when it comes to fighting a fatty liver. It’s extremely beneficial for you, so add it to your water and salads. It’s also extremely delicious with carrots.

Plants that can help fight fatty liver disease

• Silybum marianum, or milk thistle: this plant is enormously effective at cleansing and strengthening the liver. It helps to reconstruct it and acts as an antioxidant, promoting the growth of new cells and digesting fats. You can find it in capsule form at vitamin shops.
• Noni juice: Noni juice contains a very high concentration of fiber. It not only reduces cholesterol, it also helps with liver reconstruction. You can take two capsules between meals. This is also something you can get at vitamin stores or specialty shops.
• Spirulina: This algae detoxifies and restores the liver. It has high magnesium and vitamin B6 content, and these are both great for dealing with fatty liver disease. They also do a lot for your overall health.

Other advice

• It’s always better not to abuse medications, especially anti-inflammatories and painkillers.
• How about making it a daily habit to go out for a walk? Exercise is a key part of weight loss and balancing your body. You can do it gradually, starting with half an hour a day, and making it a bigger part of your routine as time goes on.

Recent research: the benefits of coffee

Here’s an interesting tidbit: in a recent study published in the American magazine “Hepatology”, a group of researchers at Duke University said they had discovered that coffee and tea can be great for preventing fatty liver disease. 

It turns out that caffeine, which can also help with diabetes and the symptoms of Parkinson’s, is good for fighting a fatty liver too. So, you can rest assured: that cup of morning coffee, or that soothing mug of afternoon tea, isn’t at all harmful. It might even be good for your–your body will be extremely grateful!