This Diet Can Prevent Fatty Liver Disease

September 27, 2023, 6:09 pm | Read time: 4 minutes

A fatty liver poses a significant health risk, potentially leading to cirrhosis and even cancer. Currently, there is no medication available for treatment; instead, interventions focus on exercise and diet. But what type of diet can prevent fat deposits from forming in the liver in the first place? FITBOOK nutrition expert Sophie Brünke presents the findings of a new study aimed at answering this question.

The most common cause of chronic liver disease worldwide is nonalcoholic fatty liver disease (NAFLD), which had a prevalence of 20 to 30 percent in the adult population in 2017.¹ The problem is that this initial warning sign of severe liver disease often goes unnoticed for a long time because those affected usually do not experience symptoms. Possible signs include only fatigue or mild abdominal discomfort. It is all the more important not to develop a fatty liver in the first place–and a research team from Spain knows how. They have researched a combination in which a specific diet is supposed to prevent fatty liver.

Overview

The Liver Suffers Silently
- Previous Treatment Approaches
The Findings of the Review
Conclusion
Sources

The Liver Suffers Silently

The liver shows few signs when it becomes fatty, which is why it can remain undetected for a long time. It often results from being overweight, especially with a lot of abdominal fat, unhealthy blood lipid levels, or insulin resistance. These are based on an unbalanced diet and lack of exercise.

A research team from Spain analyzed numerous studies on fatty liver as part of a review to identify dietary patterns, foods, and nutrients to alleviate NAFLD.²

Previous Treatment Approaches

The study authors noted that previous treatment approaches are too nonspecific. While a weight reduction of seven to ten percent of one’s body weight is recommended, there are few guidelines for the consumption of individual foods. Only avoiding processed foods and fructose is recommended. There are no guidelines regarding macronutrients, but some professional societies recommend the Mediterranean diet, also known as the Mediterranean diet. The analysis of the current review confirms the positive effect of this dietary form–and revealed further exciting findings.

Also interesting: These Drinks Increase the Risk of Death from Liver Diseases

The Findings of the Review

Mediterranean Diet Beats Western Diet

Typical of the Mediterranean diet is a high intake of vegetables, fruits, whole grains, nuts, and legumes, olive oil, a moderate intake of fish and seafood, and a low intake of meat and dairy products. The advantage of this diet is that it is rich in monounsaturated fats, polyunsaturated fats, antioxidants, and fiber. These nutrients can prevent the progression of NAFLD.

In contrast to a typical Western diet, characterized by high consumption of animal products and heavily processed foods, the Mediterranean diet provides less fructose, a sugar that has been shown to promote the development of fatty liver more than other sugars.

Coffee Can Prevent Fatty Liver

Coffee protects against the development of NAFLD and reduces the severity if the fatty liver has already progressed to steatohepatitis. The hot beverage contains a variety of compounds, including polyphenols. Consumption has been associated with a 29 percent lower risk of NAFLD. The effects were observed with more than two cups of coffee per day. Additionally, the coffee should not be sweetened with sugar.

Fiber Protects Against Inflammation

People with fatty liver tend to have an unbalanced diet, meaning they consume little fiber. However, fiber has preventive potential. On one hand, a high intake of fiber leads to lower calorie intake and thus a reduction in body weight. The German Nutrition Society recommends 30 grams of fiber per day.³ On the other hand, fiber promotes a healthy gut flora, which positively affects inflammatory processes in the body. When fiber is fermented by gut bacteria, short-chain fatty acids are produced, which perform several functions in the body. Among other things, they improve insulin metabolism, reduce inflammation, strengthen the immune system, and enhance the gut barrier.

Conclusion

To protect against liver disease, one should adhere to the Mediterranean diet, which also provides plenty of fiber. Another simple component for coffee lovers is several cups of unsweetened black coffee a day. Combined with weight reduction, if overweight is present, the liver is well protected.

Soccer Star in FITBOOK Interview National Player Laura Freigang: “A Loss Doesn’t Define Who I Am”

One-arm push-ups are an exercise for advanced practitioners.

Trainer Explains How It's Done Master One-Arm Push-Ups With This Step-by-Step Guide

Numbers from Mexico show Heat-Related Deaths: Under-35s More at Risk Than Previously Thought

Sources

1. Ekstedt, M., Nasr, P., Kechagias, S. (2017). Natural History of NAFLD/NASH. Current Hepatology Reports.
2. Montemayor, S., García, S., Monserrat-Mesquida, M. et al. (2023). Dietary Patterns, Foods, and Nutrients to Ameliorate Non-Alcoholic Fatty Liver Disease: A Scoping Review. Nutrients.
3. German Nutrition Society (DGE). Fiber. (accessed on 9/27/2023)

This article is a machine translation of the original German version of FITBOOK and has been reviewed for accuracy and quality by a native speaker. For feedback, please contact us at info@fitbook.de.