HomeHealth & DietFoods to consume and avoid that regulate your Liver Health

Foods to consume and avoid that regulate your Liver Health

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The liver is responsible for several crucial processes, including chemical regulation, digestion of meals, creation of bile to take away waste, and breakdown of fats in the small intestine for digestion. The liver also plays a role in the creation of cholesterol and certain proteins that are responsible for transporting lipids throughout the body. Blood coagulation and iron storage are two additional functions regulated by the liver.

Damage to the liver can be caused by many different things, such as poor dietary choices, excessive alcohol consumption, or inherited illnesses. Signs of liver disease include yellowing of the skin and eyes, swelling of the legs and ankles, itchy skin, nausea, vomiting, exhaustion, and loss of appetite. Changes in diet and exercise can help with liver problems.

One of the most frequent disorders is fatty liver, often known as non-alcoholic fatty liver disease (NAFLD). Excess fat in the liver is a medical disorder that, if left untreated, can cause cirrhosis and liver failure. Unlike alcoholic liver disease, non-alcoholic fatty liver disease (NAFLD) is not caused by excessive alcohol consumption and is more common in those who are overweight or have type 2 diabetes.

Role of Food In Fatty Liver-

Fatty liver is of two types:

  1. Alcoholic fatty liver disease: It is caused due to the heavy usage of alcohol
  2. Non-alcoholic fatty liver diseases: It is caused due to several factors such as being overweight, having high cholesterol, high triglycerides, etc.

If you have the fatty liver disease of any kind, changing your diet is one of the most important things you can do for your health. Reducing fat intake is a common approach to treating fatty liver disease. Reducing liver inflammation and speeding up the healing process can be achieved with the help of a well-balanced food plan for fatty liver. Grade 2 fatty liver patients should eat a diet rich in fibre, nuts, fruits, vegetables, and whole grains, and low in saturated fats derived solely from animal products.

Foods To Eat-

Eat the foods listed below and you can kiss fatty liver goodbye:


Tofu contains soy protein which aids in reducing fat storage. This alleviates strain on the liver and protects cells from becoming damaged.

Green Leafy Vegetables

Green leafy vegetables like kale, spinach, and others provide antioxidant protection from free radicals. In addition, they have inorganic nitrate, which is essential for avoiding the accumulation of fat in the liver.


One effective treatment for liver fat is weight loss, and fibre-rich avocados with a healthy fat content can aid in that endeavour.


Science shows that caffeine can slow the progression of liver fibrosis, cirrhosis, etc. A healthy liver can be supported by a daily regimen of one cup of black coffee.

Olive Oil

Oils including sunflower, sesame, safflower, and olive oil are excellent sources of healthy fats. In addition to decreasing levels of liver enzymes.

Chia seeds and Flax Seeds

Omega-3 acids can be obtained from eating foods such as flax and chia seeds. Because they reduce liver fat, these acids are recommended for everyone with grade 2 fatty liver, whether or not it was brought on by alcohol consumption.

Soya and Beans

Legumes, such as lentils, peas, soya, and chickpeas, are not only nutrient-dense but also include resistant starches that promote better intestinal health. Bean consumption may help overweight people with their blood sugar and cholesterol levels.

Lean Meat and Fish

Lean meat and fish, such as tuna and salmon, are great sources of omega-3 fatty acids. They reduce liver fat by lowering triglyceride levels and elevating good HDL cholesterol.


Curcumin, a component of turmeric, is useful in the management of NAFLD. Fatty liver is characterized by inflammation, which may be mitigated with turmeric.]

Foods to Avoid-

Certain foods should be avoided by those with fatty liver disease, as recommended by their doctors. Dietitians have compiled a list of foods you should cross off your diet list.


Alcohol consumption is linked to an increased risk of fatty liver disease. Moderate or heavy alcohol intake may exacerbate liver disease by contributing to the accumulation of fat in the liver.

Fried And Salty Food

The increased calorie intake and subsequent fat storage that results from a diet heavy in fried foods are well documented. As a result, avoiding fried foods is recommended. Your daily sodium intake shouldn’t be greater than 2,300 milligrams.

Saturated Fat

Saturated fats contribute to the buildup of fat in the liver area. Saturated fat is harmful to health, hence red meat like hog and beef should be avoided.

Added Sugar

Candies, drinks, and other processed meals should be avoided. In addition, elevated glucose levels increase the amount of fat stored in the liver.

Refined flour

A lack of fibre in highly processed white flour makes dishes made with it a potential blood sugar spiker.

The health of your liver can be preserved by deliberate dietary and lifestyle choices. As a bonus, it also works to reduce liver fat. It might be difficult to stick to a balanced diet when you’re constantly surrounded by tempting junk food and drinks. On the other hand, it will aid in keeping your liver in good condition. 

Try the diet routine and tell us about which one of the food items worked for you. 

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