1. Limit eating packaged foods
Prepackaged foods are rich in refined carbohydrates, trans fats and additives that damage the liver. Instead of choosing convenient foods, you should prioritize fresh nutrients such as nuts, beans and fresh fruits to provide essential nutrients for the liver.
2. Balance healthy fats
People with fatty liver disease do not necessarily have to completely eliminate fat. In fact, fats such as omega-3 have powerful anti-inflammatory effects, helping to reduce fat accumulation in the liver. You should add fatty fish, flaxseed oil and walnuts. At the same time, it is necessary to reduce the excessive amount of omega-6 from processed oils to avoid putting pressure on the liver.
3. Increase fiber
Fiber plays a role in supporting the digestive system, improving insulin sensitivity, reducing inflammation and helping the body eliminate excess hormones. All of these factors contribute to reducing fatty liver. Foods rich in fiber such as mashed flaxseeds, chia seeds, chickpeas, lentils and cruciferous vegetables are not only good for the intestines but also protect the liver.
4. Reducing sugar
When the liver processes excess fructose, it can be converted into fat and stored directly in the liver, leading to fatty liver. To avoid overloading your liver, you need to reduce your intake of processed foods, soft drinks, and spices containing hidden sugar. Whole shell fruits with fiber are a healthier alternative.
5. Adding polyphenols in plants
Polyphenols are famous plant-based chemical compounds with antioxidant properties. They are abundant in berries, extra virgin olive oil, matcha, pomegranate and turmeric. These compounds help reduce oxidative stress in the liver and improve insulin resistance. Basically, they work as natural therapies, helping the liver perform detoxification function more effectively.
6. Avoid eating close to bedtime
The habit of snacking at night will disrupt the liver's recovery cycle, leading to the liver storing more fat. It is best to eat dinner at least 2-3 hours before bed so that the liver has time to focus on burning stored fat, instead of having to digest the calories in.
