What Helps Fatty Liver, and How Can It Improve?

Fat is stored in many parts of the body for energy and insulation. The liver is one of these organs. However, a high level of fat in the liver may be a sign of fatty liver disease. Fatty liver can develop with or without alcohol use. Pregnancy can also cause fatty liver. Blood tests, medical imaging and sometimes a liver biopsy may be needed for a definitive diagnosis.

Fat accumulation damages liver cells

Fat accumulation prevents the liver from removing toxins and producing bile for digestion. When the liver cannot function effectively, other related problems arise in the body.

The most important step for a person with fatty liver should be to change dietary habits and lifestyle. Dietary changes and regular exercise form the first-line treatment for non-alcoholic fatty liver. However, consultation with a doctor may be needed for further treatment methods. In this article, we discuss what you can do for fatty liver.

Fat accumulation in the liver due to obesity

Fatty liver has been associated with visceral fat (fat inside the abdomen) and insulin resistance. Obesity is one of the most important risk factors for liver disease. Some studies have found that more than 90% of patients with obesity have fatty liver.

Weight loss and exercise reduce fatty liver

No medication has been approved to treat fatty liver disease!

However, lifestyle changes may reduce the risk of liver problems. Healthy eating and exercise have the greatest success in preventing early liver disease. Losing at least 5% of total body weight may reduce fatty liver. However, overweight or obese individuals should aim to lose at least 10% of body weight. A 10% weight loss means losing 10 kilos for a person weighing 100 kilos. More weight loss is needed to reduce fat accumulation in the liver and the inflammatory process.

Exercise reduces liver fat levels independently of low-calorie diets, so 150-300 minutes of moderate-intensity exercise or 75-150 minutes of vigorous activity per week can be planned for these patients.

Is there a supplement that reduces fatty liver?

The herbal supplements most commonly used for fatty liver include milk thistle, artichoke, berberine (an ammonium salt) and turmeric.

Some studies state that components of milk thistle help relieve symptoms of certain liver diseases. However, no study shows that it treats the disease. Turmeric is claimed to help protect liver damage. However, there is insufficient research to support its regular use.

Berberine is a plant compound shown to significantly lower blood sugar, insulin and cholesterol levels, along with other health markers. Several studies suggest it may also benefit people with fatty liver. However, researchers emphasize the need for more research in this area.

Artichoke, a member of the milk thistle family, is known for its benefits to the liver. However, eating it naturally in season is preferable to taking artichoke tablets. This brings both you and your family to a healthy table.

The Mediterranean diet for a healthy liver

Many healthy diets can help you lose weight. Some, however, may provide additional liver benefits. Research shows that the Mediterranean diet is the healthiest choice both for promoting weight loss and improving liver health.

The Mediterranean diet generally includes fruit, vegetables, nuts, whole grains, seafood and olive oil. Reducing refined grains, red meat and processed meat may slow fatty liver. Fructose from fruit is generally not associated with fatty liver. However, commercial fructose found in many ready-made fruit juices and drinks should be avoided or consumed in very small amounts.

Reducing calorie intake and adopting a fibre-rich diet such as the Mediterranean diet is a good starting point. A nutrition specialist can help prepare a personalized programme suited to the person's tastes, any symptoms and current health status.

Scientific research on fatty liver

The diets of patients with fatty liver should include a wide variety of foods. Reducing calorie intake and consuming plenty of fibre is the general starting point. Some studies have also shown that a few specific foods may be beneficial for fatty liver.

Garlic

Garlic is a staple food whose taste and flavour many of us enjoy. It may benefit people with fatty liver. A 2016 study found that consuming garlic powder or garlic could reduce fatty liver. However, uncontrolled use can cause serious problems, such as bleeding risk, and this should not be forgotten.

Omega-3 fatty acids

A study published in 2016 found that omega-3 fatty acids increased HDL (high-density protein) levels in people with fatty liver. This is commonly known as good cholesterol. More research is needed to confirm this finding. Therefore, including omega-3 sources such as salmon, sardines and walnuts in the diet, rather than taking omega-3 supplements, may help reduce liver fat.

Broccoli

All vegetable dishes are beneficial for people with fatty liver. However, if you do not habitually eat broccoli, we can say it is a vegetable that should be included in the diet. A 2016 study found that long-term broccoli consumption helped prevent fat accumulation in the liver in mice. More studies are needed, but these data appear promising.

Walnuts

All nuts contribute to the diet. However, walnuts may benefit people with fatty liver because of their omega-3 fatty acids. A 2015 study found that eating walnuts improved liver function tests in people with fatty liver.

Whey protein

Nutrients published a study finding that whey protein reduced fat accumulation in the liver. Women with obesity were given 60 grams of whey daily for 4 weeks. Liver fat was found to decrease by 20%. Whey proteins consist of A-lactalbumin, B-lactoglobulin, serum albumin and immunoglobulins.

Avocado

Avocado fruit carbohydrates consist of approximately 80% dietary fibre (of which 70% is insoluble and 30% soluble). Compared with other fruits, avocado contains very little sugar. Half an avocado contains only about 0.2 g of sugar. Research suggests avocado contains chemicals that may slow fatty liver. Its fibre content may also help with weight control.

Recommendations for reducing fatty liver

• Avoiding foods containing fructose and corn syrup may reduce fat accumulation in the liver.
• A person with fatty liver disease should stop drinking alcohol. Alcohol contributes to fatty liver, other liver diseases such as cirrhosis, and liver cancer.
• Fried and salty foods may contribute to weight gain. They should therefore be consumed as little as possible.
• Foods such as white bread, rice and white pasta are processed grains that may raise blood sugar during digestion. Choosing alternatives such as pulses and whole wheat instead of refined grains may be beneficial.
• Fatty and processed meats are among the foods a person with fatty liver should avoid. These products also increase saturated fat intake. When eaten, lower-fat options can be chosen. Eating fibre-containing foods such as salad alongside them may also help.
• We know that excess calorie intake may cause obesity and fatty liver. Unhealthy eating habits such as eating too much in the evening, eating late at night and eating very quickly should therefore be avoided.

More awareness of fatty liver is needed

Diabetes, high blood pressure and cardiovascular disease are common chronic conditions that may accompany fatty liver. People diagnosed with fatty liver disease should therefore be screened more frequently for these conditions, and their situation should be well managed.

In addition to excess weight being a risk factor for fatty liver, excessive muscle loss (sarcopenia) can also affect fatty liver. In this situation, the liver cannot store and metabolize carbohydrates effectively. This leads to catabolism (breakdown), in which protein and fat are used as energy sources. These patients need to optimize their diets with protein sources such as chicken, fish, eggs, nuts and pulses. A minimum daily protein intake of 1.2-1.5 g / kg is recommended. Patients with sarcopenic fatty liver are advised to eat small, frequent meals. Moderate-intensity exercise may benefit patients with sarcopenia.

Summary and conclusion

The dietary background and nutritional problems of every patient with fatty liver should be assessed. Weight loss is the best and only widely used treatment. Regular exercise provides additional benefits. Being overweight is the clearest risk factor for fatty liver. The Mediterranean diet may slow fatty liver and support weight control through its antioxidant and anti-inflammatory effects. Individually assessing excessive or inadequate nutrition and inappropriate eating behaviours is very important in treatment. If you think you have fatty liver, your doctor can perform a full assessment, recommend medication and refer you to a nutrition specialist to create a personalized eating plan. With support from a doctor and nutrition specialist, fatty liver disease can be readily brought under control.