Fatty liver disease has become a common health issue. Nonalcoholic fatty liver disease and alcoholic fatty liver disease are essentially the same problems with different causes.
Fatty liver disease is huge. If we’re just talking about a non-alcoholic fatty liver disease we’re talking about 1.7 billion people on this planet and then when you get into the fatty liver that’s caused by alcohol that’s another huge percent. And this is not counting the people who drink alcohol that develop a fatty liver.
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One of the worst foods
One of the worst foods for your liver is fructose. Anything that increases insulin can also contribute to a fatty liver, like sugar and refined carbs.
The thing that’s unique about fructose is that fructose is a type of sugar that cannot be dealt with by all of the cells in your body like glucose. Only by your liver cells. Anytime you consume high fructose corn syrup or any type of fructose from fruit the liver is forced to deal with it. And if you overload the liver with too much fructose you start developing a fatty liver. Even now fructose is low on the glycemic index. Of course, anything that will increase insulin can contribute to a fatty liver that would be like sugar refined carbohydrates.
Inflammation and insulin resistance
Inflammation and insulin resistance can lead to a fatty liver. Of course, having a fatty liver, to begin with, can create more inflammation and continue to worsen the problem. And so we have this whole stage of inflammation fatty liver scar tissue of the liver cirrhosis. And then of course you have insulin resistance in the liver that can increase more insulin and create more fatty liver. And then of course having a fatty liver itself can create more inflammation which can worsen insulin resistance.
So it’s a never-ending cycle. But if you’re standing up and you look down at your shoes and you can’t see your shoes because of your belly in the way you definitely have a fatty liver. Even if you don’t have a belly you could still have a fatty liver. That’s called skinny fat.
Omega-3 and omega-6
Foods with a good ratio of high omega-3 fatty acids and low omega-6 fatty acids are great for the liver. Small-chain fatty acids can also help get rid of fat on the liver. Your body creates small-chain fatty acids when you consume fiber. Healthy fiber from vegetables feeds your microbes, which then make small-chain fatty acids.
The best phytonutrients
There are also all sorts of phytonutrients that can help lower inflammation and indirectly help you reduce fat on the liver.
The best phytonutrients to help decrease fat on the liver:
- Curcumin. From turmeric like resveratrol which also comes in grapes. And then sometimes people start eating the grapes. The problem is they have fructose so that’s going to counter that effect.
- Resveratrol: some people might start consuming wine because that has resveratrol. The problem is the alcohol in the wine creates liver damage. So it’s not going to help you.
- EGCG. Alos we have this very powerful compound in green tea which is EGCG.
- Thymoquinone. In many supplements or spices like the phytonutrient in black seed called thymoquinone is a very powerful compound to help strip fat off your liver.
Other things
Other things you can do to reduce fat on the liver:
- Fasting
- Exercise
- Get out in the sun (get plenty of vitamin D)
- Get plenty of vitamin A
- Get plenty of vitamin E
The best foods
The best foods to get rid of fat on the liver:
- Cruciferous vegetables: all of the cruciferous vegetables significantly help reduce fat on the liver: arugula, broccoli, brussels sprouts, cabbage, radish, and swiss chard. This high fiber is relatively low carb and low sugar. Food with fiber.
- Dandelion greens: dandelion greens are really good greens to add to salad because of their potent liver effects not just for a fatty liver but for many other problems with the liver.
- Salmon (wild-caught): wild-caught salmon because of the high amounts of omega-3. Omega-3 fats help strip the fat off the liver.
- Olive oil: olive oil is a certain fat that can help get rid of fat in your liver plus olive oil is very anti-inflammatory but it has some good potent phytonutrients. Just make sure it’s not the fake olive oil which is so common nowadays. So spend a little bit more money on a quality olive oil that actually really will create the effects.
- Probiotic foods: probiotics help get rid of fat on your liver. That would include probiotic foods like fermented vegetables especially sauerkraut, and kimchi and you can even use kefir as a fermented food product that can help you.
- Garlic
- Onion
The last two vegetables are garlic and onion. Both have very powerful effects on getting rid of fat on your liver. Start including more garlic and onion in your meals.
The best drinks
The best drinks to get rid of fat on the liver:
- Coffee (1 cup a day): coffee has the potential to help you strip fat off of your liver. But not so much. One cup will be enough because the excess caffeine can keep you up at night. But the catholic acid and other chemicals in coffee even caffeine help reduce fat on your liver.
- Green tea
- Black tea
I’m currently taking a liver detox, so far I’m feeling waaay better, my permanent abdominal pain has been significantly reduced which takes me to the conclusion that it wasn’t my stomach the main problem, it was the pancreas and the liver due to my horrible diet, tho I’m surprised you didn’t mention milk thistle, cloline and chanca piedra cuz those are 3 powerful liver detox as well as Zinc oxide.
Milk Thistle is not necessary, unless you have a bad diet. It’s best to avoid foods that stress and damage the liver and eat foods that clear excess liver glycogen. “An ounce of prevention is worth a pound of the cure”, as they say.
I have stopped eating farmed salmon. In my country they even add color…a custom made salmon. The color is safe…but still…it’s horrible the way the artificial salmon is created to satisfy customers needs. Not to mention salmon lice problem…
When I was very young my Father would send me and my siblings outside to pick the small-young growing dandelions which he would cook for dinner. He was a fabulous cook.
The man across the street from my parents when I was growing up hated dandelions. He wanted a perfect golf course for a front yard. To my parents there were advantages to having a “weed” filled yard. During July ours was the only green lawn on the street because their roots go deep, dandelion greens have been used for generations as salad, milk weed greens are edible too and some varieties are the preferred food of monarch butterflies, etc. Now both are being researched as a source of natural rubber instead of relying on Asian countries as a source.
I swear by drinking Dandelion greens and sauerkraut in a bullet blender! Makes your gut, skin & energy Happy! I mix a handful of greens, about 2-4 tablespoons of kraut, fill the jar half way. Add more water of you like.