Diet for fatty liver can sometimes be tricky as we need to look for food that are low in fat. Many patients ask for examples of foods that they should be looking to add in their diet.
So in this post we will go over some common foods that fall in the categories of low in saturated fat, low in calories, and high in fiber that you may include in your diet to naturally reverse the issue of fatty liver.
Fruits
A lot of you know the magic of fruits. Along with being low fat, they are also low in sodium and packed with minerals and high fibers that are essential for your body. They are also a good source of natural vitamins that are not just good for the liver but for your overall health.
Apple, Avocado, Banana, Cantaloupe, Grape, Casaba melon, Honeydew melon, Lemon, Kiwi, Mango, Papaya, Orange, Peach, Pineapple, Pomegranate, Tangerine, and Watermelon are amongst the list of fruits that provides many benefits that you can choose for snacks or desserts.
Vegetables
Vegetables are contains low fat and low calories and a good source of dietary fiber.
Good examples that you can include in your regular diet include Acorn squash, Artichoke, Asparagus, Bean sprouts, Beets, Cabbage, Corn, Carrots, Cucumbers, Eggplant, Leeks, Iceberg lettuce, Mushrooms, Onions, Okra, Squash (all varieties), Spinach, Romaine Lettuce, Tomatoes, Turnips, Wax beans, and Zucchini.
Whole Grains
Many whole grains are high in fiber and low in fat. They are good sources of vitamin Bs, vitamin E, iron, magnesium, and fiber.
These include brown rice, wild rice, whole wheat breads and oats, popcorn, whole rye, whole wheat crackers, and wheat grain pastas. We recommend, that as much as possible, to stay away from or minimize the intake of “white” food such as white rice, sugar, salt, and flour (just something to keep in mind).
Proteins from Lean animal
Lean sources of protein are found in egg whites, skinless white meat poultry, fish, shellfish, lean beef, lean pork, lean lamb, lean veal, and venison.
Also think about how you’re cooking your food. Cook by steaming, roasting, grilling, or broiling to lessen fat and minimize visible fat from all meats.
Diaries (low fat)
Diet for fatty liver should also include 2 to 3 servings of low fat dairy. Dairies provides calcium and vitamin D.
Opt for skim milk, low fat or fat-free cheese, soy milk, low fat yogurt, skim mozzarella, and low fat cream cheese. Another great idea is to make a smoothie from fruits and low fat yogurt, its both healthy and nutritious.
We hope the list can help you look for healthy choices in the market when you go grocery shopping or eating out. Being conscious of what you are consuming and opting for low fat foods can establish a healthy diet for fatty liver.
Finally, consuming healthy food is just half the battle.
Think of your health condition and what led to fatty liver condition. If the underlying cause is excessive alcohol intake, then you also have to reduce or stop your alcohol intake. If the cause is obesity, then weight reduction is key to prevent further problems.
Healthy diet for fatty liver is only a part of the solution, you also need proper exercise regimen and healthier lifestyle choices. Patience is key!
Remember, there is no one specific remedy or diet for fatty liver. Everyone’s body is different. So always check with your doctor or dietician about your diet and food choices.
For a more complete fatty liver diet plan, click here.