Fatty Liver: Non-alcoholic fatty liver disease has now become a silent epidemic. Spiked up by sedentary lifestyle and wrong dietary choices, it is spreading its scars in the livers of young and old alike.
The Harvard and Stanford-trained gastroenterologist, Dr. Saurabh Sethi, thus helps you rank your daily food based on their liver-friendliness. Take note of the suitable foods for fatty liver while keeping aside the poor rankers.
Liver-Friendly Food Ranking From 1 to 10
Dr. Sethi, with his aim to help you take charge of your gut health, often posts informative reels on his Instagram handle. In one such quick reel, you could see him ranking the foods that you may think are humble for your liver. While some are really the good rankers, you will be shocked to discover the rankings of the rest.
- Green Tea 5/10
First comes green tea with a fifty-fifty score. It’s Epigallocatechin gallate (EGCG) and antioxidants that help reduce the fat in liver cells. However, overconsumption may lead to oxidative stress and dehydration due to caffeine and polyphenols. Therefore, only a cup or two is ideal.
- Berries 7/10
Berries win the race, whether it be blueberries or cranberries. Its anthocyanins help in insulin resistance, thereby reducing fat storage in your liver. Berries even help reverse the effects of fatty acids in early stages. However, take them while being conscious of their natural fructose content.
- Smoothies 4/10
Smoothies, even if you make them without sugar or chocolate syrup, contain concentrated amounts of sugar from fruits (fructose). They can even aid fatty liver buildup.
- Chia and Basil Seeds 8/10
These tiny seeds are rich in fibre, omega-3, and plant-based protein. The soluble fibre and plant protein bind toxins, whereas omega-3 reduces liver inflammation. You can have them regularly after soaking in water.
- Beetroots 6/10
Betanin present in beetroots is a natural detoxifying enzyme. It improves bile flow, making your liver let go of toxins easily. However, it also contains a high level of natural sugar, so avoid overconsumption.
- Avocado 9/10
Avocado wins the title of ‘liver hero’ by offering glutathione antioxidant for your liver detoxification. Studies also revealed that regular intake of avocado reduces hepatic fat accumulation in the liver.
- Ripe Bananas 3/10
While green bananas offer fibre, iron, and potassium, ripe ones contain high levels of fructose. So, take it occasionally if you have fatty liver.
- Freshly Squeezed Fruit Juice 2/10
Just like smoothies, fruit juice, even if you make it at home, contains high levels of fructose. While making the juice, you strain off the fibre, making it more dangerous for your liver.
- Packaged Fruit Juice 1/10
The most dangerous food in this chart is definitely the packaged fruit juices you brought from the supermarket. Besides fructose, they contain added sugar and preservatives, enough to trigger insulin and triglyceride levels.
- Black Coffee 10/10
Last but not least, black coffee tops the chart, helping you provide needed liver enzymes. Early morning intake of black coffee can reduce the risk of liver fibrosis, cirrhosis, and liver cancer. Just do not add any sugar to your bitter black coffee, that’s it.
Expert’s Take: Lifestyle and Diet Go Hand-in-Hand
This smart ranking of the gut expert will definitely help you swap your food choices. For better liver health, you can rely on these foods as well.
- Lemon
- Broccoli
- Cabbage
- Drunstick or moringa
- walnuts
To make a smart choice and reduce sugar intake as much as you can. Chop off the food with low rankings and get ahead with the rest for better liver health.
Disclaimer: This content, including advice, provides general information only. It is not a substitute for a qualified medical opinion in any way. The methods and claims mentioned in this article should be considered as suggestions only; DNP India neither confirms nor denies them. Always consult a doctor before following any such suggestions/treatments/medications/diets.
