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Top 10 Foods That Reverse Fatty Liver Disease

by DailyHealthPost Editorial

Today, we’re going to talk about the top 10 foods that reverse fatty liver disease. Fatty liver is one of the most widespread diseases in the world, affecting 25% of people globally, including children. Yet, most of us know surprisingly little about it.

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Top 10 Foods That Reverse Fatty Liver Disease

So, what is fatty liver disease, or nonalcoholic fatty liver disease (NAFLD)?

It’s a medical condition characterized by an excessive build-up of fat in the liver cells. In short, you have a liver full of fat.

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Why is that a problem?

Well, fatty liver causes inflammation in the body, which triggers insulin resistance, and pre-diabetes, which causes your body to deposit fat not just in your liver but also in your other organs and your belly (called visceral fat).

If left unaddressed, fatty liver leads to chronic diseases like diabetes, liver cirrhosis, heart disease, and even cancer. In the worst case, a liver transplant is needed.

You might not know this, but sugar, not fat, creates fatty liver. The high fructose corn syrup found in the processed foods we eat is the single biggest cause of fatty liver.

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Fructose is the primary sweetener in soda, which makes soda a major culprit of fatty liver. What happens is, fructose goes directly to the liver and sharply increases lipogenesis (fat production in the liver).

To detect fatty liver, you’ll need to get a blood test or ultrasound. However, the bottom line is, if you eat a lot of sugar and flour, if you have extra belly fat, or if you crave carbs, starch, and sugar, you probably have fatty liver.

In today’s video, we’ll talk about the top 10 foods you should eat, not only to prevent but also reverse nonalcoholic fatty liver disease at the initial stage.

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Make sure you watch this video until the end, because some of these foods may come as a real surprise to you! So if you’re ready, let’s get into it.

As always, this video is educational and does not construe medical advice, we are not doctors.


Egg yolks

You’re probably thinking:”Hold on, egg yolks are all fat — how is this supposed to help me with my fatty liver?”

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Here’s how it works: egg yolks contain high doses of choline[1], an essential nutrient that is made in small quantities by the liver, while the majority we must get through our diet.

Choline is essential for the process of removing the cholesterol from the liver, and there is an established correlation between choline deficiency and non-alcoholic fatty liver. [2]

So, go ahead and crack an egg or two into the pan — that omelet or sunny-side-up may just be what your liver needs.

If you’re looking for other choline-rich foods than beef liver, fish, nuts, broccoli, and cauliflower are great options.

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Grass-fed beef liver

Everyone loves a good steak, but did you know that cooking up some beef liver may be even more beneficial for your liver?

This is because the beef liver is rich in folate and B12, the two B vitamins whose deficiency correlates to the progression of fatty liver[3] disease.

The liver is not your jam?

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In that case, you can go for other cuts of grass-fed beef, free-range chicken and eggs, wild caught fish and shellfish, and grass-fed dairy — as they’re packed with both of these nutrients.

Milk Thistle

This prickly plant native to Europe is loaded with compounds our liver loves, namely its active compound silymarin, which is abundant in liver-protecting benefits.

Milk thistle [4] is typically taken in the form of a supplement by people suffering from both varieties of fatty liver — alcoholic and nonalcoholic, as well as hepatitis.

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How does this work?

Milk thistle lowers the liver inflammation and damage caused by free radicals.

Not only that — according to one study [5], silymarin led to a slight increase in survival rates of patients suffering from cirrhotic alcoholism when compared to the control group.

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Probiotic Yogurt

We all know that yogurt is packed with good bacteria and important for our gut health, but did you know that it could help you reverse your fatty liver condition?

While more research on the correlation between the changes in our gut and the start of fatty liver disease is underway, so far probiotics have been proven to have beneficial effects [6] on the gut microbiome, gut-liver axis and boosting liver enzymes in patients suffering from non-alcoholic fatty liver.

Artichoke

You may be familiar with artichoke from dipping your corn chips in a bowl of delicious artichoke-spinach dip, but they are known for their numerous health benefits — which extends to liver-protecting ones, too.

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On top of being known for helping fight hyperlipidemia — high fat levels in the blood, artichokes are antioxidative and enhance bile production.

Many people don’t know this, but bile actually helps remove waste..

Also, artichoke leaves have long been used in folk medicine as a potent detoxifying agent.

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Artichoke leaf extract is a robust liver-protective agent [7] and a common supplement given to individuals suffering from liver diseases. It helps to protect the liver and promotes the growth of new tissue. [8]

Broccoli family

Kale, collards, cabbage, Brussels sprouts, broccoli, arugula, and daikon radish — you can’t go wrong with the members of the broccoli family if you‘re looking to strengthen your liver function.

How does this work?

Through indole, a compound plentiful in cruciferous vegetables, which has both protective and reversal[9] effects for fatty liver disease.

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Turns out your Mom was right — you should be eating your greens for vitamins, minerals, and — as it turns out — indole.

Dandelion Root

Dandelion root has had a longstanding presence in traditional medicine, as it has been used to alleviate stomach and liver ailments.

To this day, dandelion root in the form of herbal tea, tincture, or capsules is consumed to lower the stress on the liver and support its bile production.[10]

On top of that, it fortifies the liver’s ability to filter out potentially harmful compounds from the food we consume.

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If you prioritize your liver health, you might want to consider adding an earthy and health-giving cup of dandelion root tea to your repertoire of beverages.

Healthy, Anti-inflammatory Fats

Again, it might sound counter-intuitive to load on fats when suffering from a fat buildup in one of our most important internal organs, but in a moment, you’ll find out why that is the right move.

Now, we’re not talking about just any fats.

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To be more specific, we’re talking about foods rich in omega-3 fatty acids, such as fish like salmon, sardines, tuna, and trout, but also walnuts, flaxseed and chia seeds.

Everyone knows that omega-3s are absolute heavyweight champions when it comes to promoting our health in myriad ways, so it comes as no surprise that they greatly benefit our liver, as well.

Studies[11] show that supplementing with long-chain omega-3s leads to a decrease in liver inflammation and fat buildup[12]. More extensive clinical studies are needed to determine the exact daily dosage of omega-3s needed for our liver health.

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Speaking of good fats, monounsaturated fats, too, play a role in liver health.

How exactly does this work?

These fats contain a compound called glutathione, which is a powerful antioxidant with strong detoxifying properties that reduces the cell damage in liver [13].

How can we get more monounsaturated fats in our diet?

Luckily, they’re widely available in the form of olive, canola, peanut and sesame oil, as well as avocados, and nuts — like pecans, almonds, and walnuts.

And lastly, you can consume more medium-chain triglycerides or MCTs, available in coconut oil or as a stand-alone oil.

Oatmeal

Starting your day with a hearty portion of oatmeal may be just the thing you need for your liver health.

On top being tasty and nutritious, oatmeal is high in fibers — a very special group of fibers to be more precise, called beta-glucans.

What’s so special about beta-glucans?

They’re extremely useful in fighting inflammation and could potentially be utilized to combat obesity. [14]

More clinical studies on humans are needed, but it seems that beta-glucans can also help lower the fat amount in the liver.

So, feel free to tuck in a big bowl of oatmeal — just make sure to stay away from the processed and pre-packaged kind.

For best results, why don’t you try pairing it with other liver-friendly foods, like probiotic yogurt, avocados, and a handful of chopped nuts?

Kicking off your day with this kind of breakfast will not only provide you with plenty of energy, but boosts your liver health as well.

Coffee

That dandelion root tea doesn’t sound all that appealing to you?

No problem.

Every coffee lover will be thrilled to learn that their beloved cup of Joe is one of the most health-promoting foods that exist.

Research has shown that regular coffee drinkers [15] are not only at less risk of developing non-alcoholic liver disease, but they also get benefits from enjoying their cup of coffee even if they’re already experiencing liver issues.

But the benefits of drinking coffee don’t stop there — they extend to reducing the risk for hepatic fibrosis, hepatitis, cirrhosis [16], as well as liver cancer.

Many people don’t realize this, but adding coffee to the diets of people suffering from non-alcoholic fatty liver disease can help reverse this condition.

How does this work?

Coffee increases the level of the hormone Zonulin, which decreases gut permeability.

Higher gut permeability is believed to be a contributing factor to liver injury and worsening the symptoms of fatty liver. Now we have a science-backed reason to indulge in a steaming cup of java!

And that’s it! The top 10 foods that reverse fatty liver disease.

On top of these top 10 foods we’ve mentioned, keep in mind that a well-balanced diet is just about the best thing you can do for your liver.

What does it mean? No need to reinvent the wheel here.

Stick to plenty of fruits and veggies (especially the leafy greens), don’t skip on garlic and onions (as they are natural liver cleansers and detoxifiers), and include beans, peas and lean animal protein like chicken (choose free-range) and fish (avoid farm-raised if possible).

If you get one thing from this video, it’s this: getting to, and keeping healthy weight is crucial when it comes to combating fatty liver disease.

One study[17] shows that losing 10% of your total body weight can improve liver enzymes and decrease inflammation caused by the extra fat.

When it comes to reducing obesity, our diet is the key — so by following advice from this video you’ll be well on the way to not only a healthy liver, but also great overall health.

Pair your diet with exercise[18], as it is a proven method of improving the fatty liver condition by improving insulin resistance and preventing cellular damage.

Whatever the form of exercise you choose, make sure that you enjoy it and is sustainable long term.

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And now, over to you:

Which of these top 10 foods for reversing fatty liver will you eat more or add to your diet?

Leave your comment below.

And be sure to check out our other videos!

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