List of 5 dietary habits that can aid in the reversal of a fatty liver condition.

Five food habits to help reverse fatty liver

You can always take steps to improve the health of your liver, no matter what age you are. These 5 dietary changes can be beneficial in healing a fatty liver.

Image Credit: Harvard Health

Our liver is likely to be negatively impacted by our unhealthy and sedentary lifestyle. When we frequently snack in between meals, spend most of our time sitting, and frequently skip exercising, fat accumulation in the liver can occur. This excess fat build-up is known as a fatty liver and can be caused by either alcoholic fatty liver or non-alcoholic fatty liver.

Drinking excessive amounts of alcohol can result in fat accumulation in the liver and lead to alcoholic fatty liver, while non-alcoholic fatty liver can be caused by an unhealthy lifestyle, medical treatment, obesity, or type 2 diabetes. Stress is also a contributing factor that can increase the likelihood of fat accumulation in the liver.

Half of your lunch and dinner should be made up of vegetables.

Incorporating various types and preparations of vegetables can be beneficial. You can consume vegetables in the form of salads, cooked dishes, stir-fries, soups, vegetable chutneys, lacto-fermented vegetables, and also add them to dals and rotis.

A useful tip is to include 2-3 different forms of vegetables in every meal to ensure that you consume a diverse range of vegetables and keep your meals engaging.

Include a fermented item in your daily diet.

Incorporating fermented foods into your diet can enhance the digestion and absorption of nutrients, leading to a healthier gut microbiome. This, in turn, can result in improved insulin sensitivity, reduced food cravings, and decreased fat deposition.

To get started, begin by including one fermented food in your diet. Some examples of fermented foods are kombucha, kanji, kefir, ragi koozh, bajre ki raab, poita bhat, buttermilk, kimchi, sauerkraut, qvaas, among others.

Drink warm water mixed with the juice of half a lime to start your day.

The acids present in lime can stimulate the release of digestive fluids in the stomach, aiding in the digestion process. Lime also contains flavonoids, which have antioxidant properties and can help reduce oxidative damage. Drinking warm water can accelerate the breakdown of food, making it easier to digest. Additionally, warm water can help alleviate constipation and assist in the elimination of toxins from the body.

Consume a higher amount of fiber.

Consuming more fiber can enhance the gut microbiota, leading to a reduction in liver damage and inflammation. Fiber-rich meals can also assist with portion control, aiding in healthy weight loss.