Diet for fatty liver: everything you need to know

Among chronic diseases, fatty liver or non-alcoholic steatosis is one of the most common, affecting 20 to 30 percent of the global population.There are several factors that can lead a person to develop this disease, including some genetic, but also environmental, social, and behavioral factors, especially dietary ones, which is why following a proper diet that meets individual needs is essential to maintain a healthy liver.This organ is very important in the body, says nutritionist Rocío González, a specialist in Obesity and Comorbidities, and conditions like this can complicate to the point of liver failure, meaning your liver stops functioning, but it is a disease that can be treated in its early stages.What is fatty liver?Fatty liver is a condition that occurs when the excessive accumulation of fat in the liver causes inflammation, which can lead to scarring from constant inflammation (known as fibrosis) and ultimately cause chronic liver damage or cirrhosis.Although people often want to know the symptoms of fatty liver, this condition typically has an asymptomatic progression, meaning it usually does not present symptoms. Only some with non-alcoholic steatohepatitis may experience fatigue, general discomfort, and 'vague' abdominal pain in the upper right quadrant, according to the Ministry of Health.On the other hand, according to the Organization for Economic Cooperation and Development (OECD), obesity is considered one of the main risk factors for this disease, along with diabetes, excessively high cholesterol or fat levels in the blood (dyslipidemia), metabolic syndrome (which includes high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels), and ethnicity, as studies have shown that Hispanics and Japanese are more likely to suffer from fatty liver.Diet for fatty liverWhen a person is diagnosed with fatty liver, non-pharmacological treatment often indicates a lifestyle modification, such as eliminating alcohol consumption, losing weight, and following a low-calorie diet either alone or in conjunction with increased physical activity, of course, all guided by health professionals, like a nutritionist.The low-calorie diet consists of controlling calorie intake, as when we consume more calories than we need, they are stored as fatty tissue or adipose.For example, this diet typically reduces daily intake of foods containing saturated fats or sugary foods and prefers the consumption of whole grains, such as wheat, oats, and whole grain bread; raw fruits and vegetables rich in vitamins C and A, such as strawberries, pineapple, kiwi, grapes, carrots, and bell peppers; white fish, lean meats (those that contain little fat, like chicken breast), all cooked in healthy ways, such as grilled or steamed.Although this type of diet does not eliminate the consumption of any type of nutrient, it does encourage avoiding the consumption of alcoholic or sugary drinks, very fatty red meats, processed meats, strong spices, fried foods, and greasy sauces, for example.Nutritionist Rocío González encourages basing the diet on fruits and vegetables, and to do this, she suggests including them as snacks, accompanying the three main meals with fruit for breakfast, for example, and vegetables for lunch and dinner, she says, continuing with the recommendation to pay attention to the quality of foods, choosing more natural, less processed products.She also mentions that it is important to drink enough fluids and exercise, whatever you enjoy, whether it's half an hour of dancing, Zumba, or biking; the important thing is to start moving and stay active, she comments.Finally, her most important advice is that if you have already been diagnosed with fatty liver, you should consult a specialist to create a specialized meal plan and not try diets that you are unfamiliar with; also, if possible, know your daily energy expenditure to calculate your daily equivalents and eat what your body requires, so you take control of your diet and it becomes easier to choose foods you like, without overindulging in your portions, explains the specialist in obesity and comorbidity. In summary, try to maintain a balanced diet rich in fruits, vegetables, proteins, and carbohydrates, but low in fats, sugar, and salt; remember that this disease can only be diagnosed by a doctor and that a diet should always be guided by a nutritionist, as it must be adapted to your needs.