What should I eat if I have a fatty liver from NAFLD

So what really is a diet if I have a fatty liver? In order to avoid the supplementation debate, lets assume that we can get all the vitamins and nutrients we need from our food. We start with the fact that the fundamental process is the bio-chemical flow mediated by the liver.  The liver performs over 500 individual chemical reactions which are all important to your health so to simplify the problem, if we treat the liver well most other organs will do fine. In simple terms the goal is to avoid or minimize what stresses the liver and load up on foods that are nutritional or protective. Easy peasy right. Well let's take a look.

  • limit alcohol consumption, remember it is a liver poison
  • limit saturated fat to less than 7% of calories and go easy on red meat
  • when possible use low fat or skim dairy products
  • eliminate trans-fat and all hydrogenated oils
  • eliminate all high fructose corn syrup
  • cut way down on salt -- the goal is 1500 mg/day
  • minimize added dietary sugar
  • limit the use of processed grains
  • be aware that there are unknown health consequences for many chemicals

Well, that doesn't sound very easy. Not possible to enjoy life that way. OK, take a breath. The goal is to provide proper nutrition in a lifestyle that doesn't feel painful every day but allows your body to thrive. So what do you do?

  • Use extra virgin olive oil for cooking and take three tablespoon per day like cough medicine
  • Don't buy prepared foods without reading the label, there isn't actually much that you can buy
  • Eat lots of fruits and vegetables but watch the salt
  • Learn to like kale, lima beans, brussel sprouts, etc.
  • Look for fiber like whole wheat bread no white breads and use brown rice
  • Eat fatty fish like salmon at least a few times a week
  • East skinless chicken or turkey and lean pork
  • Minimize processed meats like ham
  • Explore new foods like quinoa as a grain
  • Eat plenty of vegetable protein like beans.
  • Drink 3 to 4 cups of paper filtered coffee daily.
  • Keep in mind that eating out is mostly unhealthy so be thoughtful

You get the idea. you might call this a type of Mediterranean diet but the olive oil is specifically a medicine. The rest is mostly nutrition. The salt limitation is good for you and lowers your blood pressure. So why should you think this might work for you? Without getting too technical your energy systems are built around triglycerides. Many oils can be used by the body to make them but if made with unsaturated oil they are better for the body. More importantly olive oil is mostly an omega 9 fatty acid. Good olive oil is a complex mixture of around 30 oils and phyto chemicals which support liver function and soothe inflammation. Just something to understand, good olive oil causes a burning feeling at the back of your throat when you take it straight. Those are the phyto chemicals and more is better if you ever go to an oil tasting bar you can try different grades.

DISCLAIMER: Be aware that I am not a doctor.  I cannot give medical advice.  I am a cirrhosis patient and I have apparently halted the progression of my disease following a more strict version of this strategy.

Showing 9 reactions

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  • Lori Gonzalez
    commented 2020-06-08 20:54:10 -0600
    Thank you, very helpful.
  • Tesa Sironen
    @TesaSironen tweeted link to this page. 2019-03-21 12:33:08 -0600
  • Jo Follini
    commented 2018-08-22 02:16:52 -0600
    AWESOME help…….hugs
  • Diane Gordinier
    followed this page 2018-07-18 04:21:04 -0600
  • Muhammad Feyyaz
    commented 2018-07-06 14:47:10 -0600
    Can I cook vegetables in olive oil, and if yes, with how much frequency in a month. regards
  • Barbara Morgan
    commented 2018-06-12 06:04:24 -0600
    Yes i found it very informitive gave something to think about what I have been eating and what it has done to my body i’am certainly goin to change my diet from now .lol babs
  • Kyle Done
    commented 2018-02-14 14:13:31 -0700
    I am 27 and ate fatty foods all my life. I don’t drink but starred eating healthy and lifting weighrs. My ast was 68 and alt was 138 and my doctor doesn’t seem to be concerned. Should I seek out a liver doctor or is this low enough I should keep eating right and excercise. I heard having a alt higher then ast means probably haven’t hit cirrhosis yet. I also heard weight lifting can raise it. True?
  • Wayne Eskridge
    commented 2017-11-20 19:18:45 -0700
    Hi Leah, it is a complex condition. Generally the doctor is correct but there are people who stop the progression and a few are able to get some reversal of the fibrosis. In your case with PBC it is more complicated but diet is your best defense as it makes it easier on the liver capacity that you have.
  • Leah Burton
    commented 2017-11-20 18:57:52 -0700
    SO I have NASHstage3 n PBC Taking URISIDOL
    Diagnosed in August . Doc says I had it for 10 years Just now being diagnosed???
    Doing KETO lost 32 lbs since 8/5/17
    I want to reverse this,he says it can be stopped from progressing,but not reversed Anyone know anything else ??

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