7 best foods for fatty liver, according to Harvard-trained gastroenterologist

Health benefits of olive oil: t contains healthy monounsaturated fats and polyphenols. Research suggests it can help reduce liver fat and improve metabolic health (Image: Pexels)

• Coffee, berries, olive oil reduce liver fat and inflammation
• Nuts, beans, lentils boost metabolism and liver health
• Leafy greens and beets help detox liver and lower oxidative stress

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A good diet is as essential as exercise for preventing diseases such as fatty liver, which is a condition caused by excess build-up of fat in the liver cells. Maintaining liver health is crucial, as it is responsible for several functions, like detoxifying the body, metabolising fats, producing bile, regulating blood sugar, and more.

In his new post on Instagram, Dr Saurabh Sethi, a Harvard-based gastroenterologist, shared the seven best foods for those with fatty liver. These can also help prevent the risk when accompanied by a well-balanced diet, exercise, and lifestyle modifications…

7 best foods for fatty liver

Coffee: For those who love coffee, this is good news. When you consume the beverage regularly, it lowers liver inflammation and reduces the risk of liver fibrosis and cirrhosis. The popular beverage contains antioxidants and polyphenols that help protect liver cells from damage. Drinking 1 to 3 cups of coffee without milk and sugar  daily supports liver health.

Also read | Fatty liver is more common among Indians, 3 simple ways to reverse it

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A post shared by Saurabh Sethi MD MPH | Gastroenterologist (@doctor.sethi)

Berries: Berries are rich in fibre, polyphenols, and antioxidants. Some of the popular ones include strawberries, raspberries, and blueberries. The compounds in berries can help reduce oxidative stress in the liver. Dr Sethi advised cleaning berries with baking soda or vinegar to reduce pesticide residue.

Olive Oil: Extra virgin oil is considered the safest for cooking and drizzling over salads and vegetables. It contains healthy monounsaturated fats and polyphenols. Research suggests it can help reduce liver fat and improve metabolic health.

Nuts: Nuts are considered liver healthy, as they contain healthy fats, fibre, and antioxidants. When consumed regularly, they can support metabolic health and reduce the risk of fatty liver. Just a handful of almonds, walnuts, and pistachios per day is enough.

Also read | Fatty liver disease symptoms: Reverse fatty liver naturally with these 9 science-backed strategies

Green leafy and cruciferous vegetables: Vegetables like cauliflower, spinach, broccoli, kale, cabbage, and brussels sprouts contain compounds that help detoxify the liver, reduce inflammation, and protect the liver from damage.

Beans and lentils: Regular consumption of beans and lentils also helps protect the liver. They contain fibre, plant protein, and slow-digesting carbohydrates. Fibre can improve insulin sensitivity and support the gut microbiome, both of which are important for fatty liver.

Beets: Beets are excellent for liver health, as they contain fibre, nitrates, and antioxidants such as betalains. These compounds can help reduce oxidative stress and support liver function.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.