The liver, the second-largest organ in the body, can develop fatty liver disease when fat accumulates in its tissues. This condition comes in two main forms: Alcohol-related liver disease (ARLD) and Nonalcohol- related fatty liver disease (NAFLD). NAFLD has four stages of progression:
Fatty liver often results in the accumulation of fat in the abdominal area, which is more harmful than being obese overall. Research suggests that if your waist circumference is more than 100 cm in men and more than 90 cm in women, around your belly button, you may have some form of fatty liver.
It’s important to note that the fat in the liver primarily results from the consumption of sugar and carbohydrates rather than dietary fat itself. Sugar, in this context, encompasses all forms of carbohydrates.
Sugar contains two molecules, glucose, and fructose. While glucose can be metabolized by various organs such as the heart, muscles, and brain, fructose can only be metabolized in the liver. Excessive fructose consumption leads to its conversion into fats, which are deposited in the liver instead of being exported to the intestines for digestion.
To prevent and manage fatty liver disease, consider the following strategies:
- Intermittent Fasting:
Begin fasting for at least 12 hours each day.
- Reduce Fructose Intake:
Avoid packaged foods that are often high in fructose.
- Lower Glucose Consumption:
Follow a low-carb diet to decrease glucose intake.
- Alcohol Reduction:
If you have fatty liver disease, reduce alcohol intake initially and eventually eliminate it from your diet.
Sample Diet Chart for Fatty Liver:
Breakfast (Around 8:00 AM to 8:30 AM):
- 2 Uttapam with 1 tbsp of green chutney OR
- 1/2 cup Mixed Vegetable Poha OR
- 2 Methi Paratha with 1 tbsp green chutney OR
- 3-4 Jowar-Rice Idli with green chutney/sambar OR
- 2 Moong Dal Chilla OR
- 1 bowl of vegetable oats OR
- 1 bowl of quinoa OR
- 1 Aloe Vera Laddu OR
Note: Green chutney should be made from coriander and mint leaves. Consider drinking a glass of bottle gourd juice daily.
Mid-Meal Snack (Around 11:00 AM – 11:30 AM):
- 1 cup boiled sprouts chaat OR
- 1 portion of fruit (vary the fruits) OR
- Plain yogurt with raw or grilled vegetables (1 cup) OR
- 1/2 cup boiled black chana/green gram sprouts OR
- 2 spoons of flaxseed powder OR
- 1 glass of Chia seed water OR
- Bowl of smoothie
Lunch (Around 2:00 PM – 2:30 PM):
- 1 cup of rice with 1/2 cup of Soya chunk curry, 1/2 cup of bottle gourd sabji, a small cup of low-fat curd OR 2-3 satvik Chapati with 1/2 cup of cluster beans sabji and Cucumber salad OR
- 1/2 cup rice with 2 medium satvik chapati,
- 1/2 cup Kidney beans curry or Snake gourd sabji OR 1 cup of rice with 1/2 cup of Dal,1/2 cup of Palak sabji,1/2 cup of low-fat curd.
Note: For sabji varieties, consider options like bottle gourd, ladies’ finger, ridge gourd and bitter gourd.
Evening Snacks (Around 4:30 PM – 5:00 PM):
- 1 portion of fruit (vary the fruits) OR
- Cup of green tea or herbal tea OR
- Cup of black coffee OR
- Spoon of seed mix (flax seeds, pumpkin seeds, watermelon seeds, sunflower seeds, sesame seeds)
Dinner (Around 8:00 PM – 8:30 PM):
- 1 cup of Broken wheat upma with 1/2 cup of green beans sabji OR
- 2 satvik Roti/chapati with 1/2 cup of Tomato sabji OR
- 2-3 Moringa dosa with 1/2 cup Bitter gourd sabji OR
- 2 bowls of green gram soup OR
- 2-3 Hariyali tacos OR
- 1 bowl of Ayurvedic healing khichdi
Strictly avoid any processed or packaged foods, as they can worsen fatty liver conditions.
Tips:
Consume 1 spoon of cumin seeds with warm water at bedtime or in the evening. Consider taking 1/2 to 1 tsp of Triphala powder with warm water at bedtime.
