{"id":481842,"date":"2025-04-15T01:53:08","date_gmt":"2025-04-14T20:23:08","guid":{"rendered":"https:\/\/nagalandpost.com\/?p=481842"},"modified":"2025-04-15T01:53:09","modified_gmt":"2025-04-14T20:23:09","slug":"10-foods-to-include-in-a-healthy-liver-diet","status":"publish","type":"post","link":"https:\/\/nagalandpost.net\/index.php\/2025\/04\/15\/10-foods-to-include-in-a-healthy-liver-diet\/","title":{"rendered":"10 foods to include in a healthy liver diet"},"content":{"rendered":"\n

Following a well-rounded, nutritious diet rich in fiber, lean or plant-based protein, and healthy fats is the best way to improve liver health, lower disease risk, and promote healthy weight loss.<\/p>\n\n\n\n


NAFLD is more common in people who are living with certain conditions like obesity and type 2 diabetes \u2014 and unlike alcohol-related liver disease, NAFLD is not caused by heavy alcohol use.<\/p>\n\n\n\n


The two types of NAFLD are:
Nonalcoholic fatty liver (NAFL), where fat collects in the liver without inflammation, though enlargement of the liver may lead to pain
Nonalcoholic steatohepatitis (NASH) is accompanied by inflammation and can lead to cirrhosis and liver failure if left untreated.<\/p>\n\n\n\n


Fatty liver disease damages the liver and prevents it from working as well as it should, but lifestyle changes can prevent it from getting worse.<\/p>\n\n\n\n


The first line of treatment for overweight or obese individuals with NAFLD is gradual weight loss through a combination of calorie reduction, exercise, and healthy eating.
Here are a few foods to include in your healthy liver diet:<\/p>\n\n\n\n

    \n
  1. Coffee to help lower abnormal liver enzymes
    A 2021 review found that regular coffee consumption is associated with a lowered risk of developing NAFLD, as well as a decreased risk of the advancement of liver fibrosis in those already diagnosed with NAFLD.<\/li>\n\n\n\n
  2. Greens to prevent fat buildup
    A 2021 observational study found that eating spinach specifically lowered the risk of NAFLD, possibly due to the nitrate and distinct polyphenols in the leafy green. Interestingly, the study focused on raw spinach, as cooked spinach did not have the same strong results. This could be because cooking spinach (and other leafy greens) may lower polyphenolic content and antioxidant activity.<\/li>\n\n\n\n
  3. Beans and soy to reduce the risk of NAFLD
    A scientific overview of diet and liver disease points out that legumes such as lentils, chickpeas, soybeans, and peas are not only nutritionally dense foods but also contain resistant starches that help improve gut health.
    Consumption of legumes may even help lower blood glucose and triglycerides in people with obesity. In addition, a 2019 study found diets rich in legumes specifically helped lower the likelihood of NAFLD.
    A few studies have also found that eating soy (whether replacing a serving of meat or fish or consuming miso soup, which contains fermented soy) may help protect the liver, though the evidence is mixed.<\/li>\n\n\n\n
  4. Fish to reduce inflammation and fat levels
    Fatty fish such as salmon, sardines, tuna, and trout are high in omega-3 fatty acids. Research suggests that supplementing with omega-3s may benefit those with NAFLD by reducing liver fat, boosting protective HDL cholesterol, and lowering triglyceride levels.<\/li>\n\n\n\n
  5. Whole grains for fiber
    Whole-grain, fiber-rich foods like oatmeal are associated with a reduced risk of NAFLD-related diseases.
    Studies have shown that a nutritious diet rich in high fiber foods like oats can be effective for those with NAFLD and may help reduce triglyceride levels.<\/li>\n\n\n\n
  6. Nuts to help reduce inflammation
    A large study from China found that increased nut consumption was significantly associated with a lowered risk of NAFLD \u2014 and research has found that people with fatty liver disease who eat walnuts have improved liver function tests.<\/li>\n\n\n\n
  7. Turmeric to reduce markers of liver damage
    Studies focusing on turmeric supplementation show the bright orange root may decrease levels of serum alanine aminotransferase (ALT) and aspartate aminotransferase (AST) \u2014 two enzymes that are abnormally high in people with fatty liver disease.<\/li>\n\n\n\n
  8. Sunflower seeds for antioxidants
    Sunflower seeds are particularly high in vitamin E, an antioxidant often used (via supplementation) in treating NAFLD. While most research around NAFLD and vitamin E focuses on supplements, a 100-gram serving of sunflower seeds has about 20 milligrams of vitamin E, more than 100 percent of the Daily Recommended Value.<\/li>\n\n\n\n
  9. Increase unsaturated fat intake
    Swapping out sources of saturated fat – like butter, fatty cuts of meat, sausages, and cured meats – for unsaturated fat sources – like avocados, olive oil, nut butter, and fatty fish – may be helpful for those with NAFLD.<\/li>\n\n\n\n
  10. Garlic to improve overall health
    This vegetable not only adds flavor to food, but small experimental studies also show that garlic powder supplements may help reduce body weight and fat in people with fatty liver disease. In a recent 2020 study, people with NAFLD who took 800 mg of garlic powder per day for 15 weeks saw reductions in liver fat and improved enzyme levels.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    Following a well-rounded, nutritious diet rich in fiber, lean or plant-based protein, and healthy fats is the best way to improve liver health, lower disease risk, and promote healthy weight loss.<\/p>\n","protected":false},"author":1,"featured_media":481846,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[688],"tags":[],"class_list":["post-481842","post","type-post","status-publish","format-standard","has-post-thumbnail","category-infotainment"],"_links":{"self":[{"href":"https:\/\/nagalandpost.net\/index.php\/wp-json\/wp\/v2\/posts\/481842","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nagalandpost.net\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nagalandpost.net\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nagalandpost.net\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/nagalandpost.net\/index.php\/wp-json\/wp\/v2\/comments?post=481842"}],"version-history":[{"count":0,"href":"https:\/\/nagalandpost.net\/index.php\/wp-json\/wp\/v2\/posts\/481842\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nagalandpost.net\/index.php\/wp-json\/wp\/v2\/media\/481846"}],"wp:attachment":[{"href":"https:\/\/nagalandpost.net\/index.php\/wp-json\/wp\/v2\/media?parent=481842"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nagalandpost.net\/index.php\/wp-json\/wp\/v2\/categories?post=481842"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nagalandpost.net\/index.php\/wp-json\/wp\/v2\/tags?post=481842"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}