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Writer's pictureHaley Choi
May 23 min read

What Diet is Best for Fatty Liver Disease?

What is fatty liver disease?

There are two types of fatty liver disease, alcoholic fatty liver, and non-alcoholic fatty liver. Non-alcoholic fatty liver has recently had a name change to Metabolic Associated Fatty Liver Disease (MAFLD), with its incidence is rapidly increasing. In the early stages of diagnosis, fatty liver is completely reversible with dietary and lifestyle modifications. However, if these are not addressed, fatty liver can progress to cirrhosis where scar tissue builds up in the liver with irreversible damage and impact on liver function.


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What should I do to manage Metabolic Associated Fatty Liver Disease (MAFLD)

Lifestyle changes are the main treatment for MAFLD, and the focus is on reducing metabolic risk factors. Here are some key areas to consider:


1.      Diet:

  • Studies show the Mediterranean style diet is best for improving MAFLD.

  • This includes consuming a large variety of wholefoods with a big focus on plant food including vegetables, fruits, whole grains, lentils, beans, nuts, seeds, as well as small regular amounts of lean protein particularly seafood, low-fat dairy and extra virgin olive oil.

  • The Mediterranean diet also limits ultra processed foods to a very minimal amount.

 

2.      Weight management:

  • Aim for a gradual weight loss of 5-10% of your body weight if indicated.

  • Studies show weight loss is more beneficial and sustainable when a 5-10% weight loss is achieved over around a 6-month period rather than being excessively restrictive for quick weight loss.

 

3.      Exercise:

  • Engage in at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous-intensity activity.

  • Ideally include strength training exercises as well as they are beneficial for building muscle mass and improving insulin sensitivity.

 

4.      Other lifestyle changes:

  • Get enough sleep.

  • Manage stress.

  • Avoid smoking.

  • Cease or significantly limit alcohol consumption.

 

It's important to monitor your condition regularly to prevent the potential complications of MAFLD via regular blood tests and liver ultrasounds to check for progression or ideally regression of the disease.

Additionally, research is ongoing for potential medications and other treatments for MAFLD. While no specific medications are currently approved for MAFLD, some may be used to manage underlying conditions like diabetes or high cholesterol.

Remember, managing MAFLD is a long-term process, and it's important to be patient and consistent with your lifestyle changes. With the right approach, you can improve your liver health and reduce your risk of complications.



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Novel Foods to Help with MAFLD

The research on these foods and those impact on MAFLD is still ongoing and somewhat mixed, but there are some promising indications they may be helpful.


Coffee

  • Reduced fat accumulation in the liver: Studies have shown that moderate coffee consumption (around 2-3 cups per day) may be associated with lower levels of fat buildup in the liver, a key characteristic of MAFLD.

  • Antioxidant and anti-inflammatory properties: Coffee is rich in antioxidants and anti-inflammatory compounds, which may help protect the liver from damage and reduce inflammation, another key factor in MAFLD progression.

 

1.      Green tea

  • Antioxidant and anti-inflammatory properties: Green tea is rich in catechins, particularly epigallocatechin gallate (EGCG), which have powerful antioxidant and anti-inflammatory properties. These can help protect the liver from oxidative stress and reduce inflammation, both of which play a key role in MAFLD progression.

  • Improved fat metabolism: EGCG in green tea can increase fat burning and reduce fat accumulation in the liver, a key characteristic of MAFLD.

  • Dosage: The optimal dosage of green tea for MAFLD is still not clear. Most studies have used around 4-6 cups of green tea per day or the equivalent in concentrated green tea extract. 

 

2.      Spinach & Kale

  • Rich in antioxidants and anti-inflammatory compounds: Leafy greens are packed with nutrients like vitamins E and C, carotenoids, and fiber, all of which possess strong antioxidant and anti-inflammatory properties. These can help protect the liver from oxidative stress and reduce inflammation, both crucial to controlling MAFLD progression.

  • Eating them raw or only slightly steamed is the best way to retain nutrients.

 

3.      Broccoli 

  • Indole content: Broccoli is rich in a compound called indole, which has been shown to reduce fat accumulation in the liver and possess anti-inflammatory properties, both of which are crucial for managing MAFLD progression.

  • Sulforaphane: Broccoli also contains sulforaphane, another bioactive compound with antioxidant and anti-inflammatory properties that can protect the liver from damage and potentially improve liver function.

 

 

These foods are not magic bullets and should not be seen as a cure for MAFLD. It's important to combine it with other lifestyle changes such as a healthy diet, regular exercise, and weight management for optimal results.

 

 



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References:

 

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