Diet for fatty liver

Although there may be a genetic propensity to suffer from this condition, in most cases the accumulation of fat in the liver occurs due to an inadequate diet , excessive alcohol consumption and a sedentary lifestyle. This is why changing the way we eat is essential to combat this condition successfully. At ONsalus we provide you with a diet for fatty liver that will serve as a guide to improve your lifestyle and cure this condition.

Why is diet important to combat this problem?

Excessive alcohol consumption is one of the main causes of fatty liver, since this organ does not have the capacity to adequately filter these toxins when they are present excessively, therefore they end up accumulating and generating this condition. However, many people suffer from this pathology without consuming alcohol in large quantities, this condition is known as non-alcoholic hepatic steatosis .

This condition occurs in people who eat a diet rich in fat and low in fiber, who suffer from obesity, high cholesterol, high blood pressure and who also lead a sedentary life without physical activity. All this hinders the filtering process of the liver, complicating its operation, which results in the accumulation of fat inside and hence the importance of having a good diet for hepatic steatosis or fatty liver.

Improving this picture is essential, because if the fatty liver is not treated, important complications can occur, such as:

• Steatohepatitis, presents with inflammation and organ damage.
• Cirrhosis, the liver tissue begins to heal and present difficulties in its functioning.
• liver cancer

Here we explain what are the beneficial foods for fatty liver:

• Foods rich in fiber, which help reduce the presence of fat in the body, facilitating its elimination. A good diet for fatty liver should include the intake of whole grains, in this way you get enough fiber to control cholesterol and blood glucose levels.

• Fresh vegetables and fruits, because due to their high fiber and nutrient content, are perfect for purifying the body and combating fatty liver.
• Legumes, if properly tolerated, should be part of your diet for fatty liver. They should be made in light preparations without meat or sausages.
• Lean meats such as skinless fish, chicken, turkey and duck, and some cuts of pork and beef.
• Olive oil in moderate amounts.
• Skimmed and low-fat dairy products in a very low quantity.
• Light sausages such as turkey breast or low-salt ham.
• Water and infusions to cleanse the liver.

It is as important to know the foods that you should include in your diet as the bad foods for fatty liver. Here are the products you should avoid:

• Foods rich in saturated fats such as fried foods, batters, fried salty snacks, sweets, industrial pastries, junk food and prepared foods.
• Sausages rich in fat such as chorizo, salami, mortadella, black pudding, etc.
• Whole dairy products and high-fat derivatives such as butter, cream or cured cheeses.
• processed flours
• High-fat meats such as some cuts of pork and beef, bacon, pancetta, etc.
• All kinds of alcoholic beverages.
• Soft drinks, sugary drinks and packaged juices.
• Sauces based on cream or milk.
• Any product that is high in fat.

In the following ONsalus article, we explain in more depth what foods are prohibited for fatty liver.

Option 1

• 2 toasts of wholemeal bread with jam without added sugar.
• A fruit plate of your choice.
• A cup of coffee with skimmed or vegetable milk such as soy, almond or rice.

Option 2

• Wholemeal bread sandwich with fresh cheese or cottage cheese, turkey ham and arugula.
• A piece of fruit of your choice.
• A cup of coffee with skimmed or vegetable milk such as soy, almond or rice.

Option 3

• A bowl of skimmed or vegetable milk with whole grains. White and/or sugary cereals should be avoided.
• A natural skimmed yogurt accompanied by a fruit of your choice.
• A glass of natural orange juice or the fruit of your choice.

Option 1

• A portion of grilled fish (salmon, tuna, grouper, hake, sea bream, etc.)
• Carrot puree without cream or cream.
• An apple, pear or banana for dessert.

Option 2

• 2 pieces of baked chicken made with lemon, olive oil, salt and pepper.
• Asparagus and mushrooms sautéed on the grill with a teaspoon of olive oil.
• A natural skimmed yogurt for dessert.

Option 3

• A portion of grilled lean beef.
• A portion of brown rice.
• Assorted lettuce salad, tomato, avocado and olives seasoned with a teaspoon of olive oil and vinegar.
• A fruit or natural skimmed yogurt for dessert.

Option 1

• Homemade carrot cream made without cream or butter, just with a little skimmed milk.
• A portion of grilled tuna.

Option 2

• Sauteed vegetables of your choice made with a tablespoon of olive oil. You can use vegetables such as asparagus, mushrooms, zucchini, eggplant, onion, broccoli and spinach.
• White French omelette stuffed with two slices of turkey breast.

Option 3

• A grilled chicken breast seasoned with salt and lemon.
• A serving of high-fiber steamed vegetables such as broccoli, artichokes, or carrots.