Best Fruits For Fatty Liver

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The best fruits for fatty liver are anti-inflammatory and anti-oxidant rich. Fruits, especially citrus fruits such as oranges and grapefruit, help prevent and treat fatty liver disease through a host of mechanisms. By increasing fat metabolism, lowering triglyceride levels and alleviating oxidative stress in the liver, you can better manage your fatty liver diet.

What foods protect the liver?

The liver is responsible for managing all the fats, protein, and carbohydrates that people ingest. It also controls the production of numerous other fats and proteins important for bodily functions. There are many foods and drinks that a person can consume to help protect the liver.

Liver health is crucial for overall health. Having an unhealthy liver can lead to liver disease and metabolic disorders. Type 2 diabetes is the most common cause of liver disease.

Although it may be impossible to manage all risk factors, consuming certain foods and drinks may help promote liver health.

This article will cover the best foods for liver health, including their beneficial effects on the organ, and some foods to avoid.

Top foods and drinks for liver health

Some of the best foods and drinks that are good for the liver include the following.

1. Coffee

One 2014 review suggests that over 50%Trusted Source of people in the United States consume coffee daily.

Coffee appears to be good for the liver, especially because it protects against issues such as fatty liver disease.

The review also notes that daily coffee intake may help reduce the risk of chronic liver disease. It may also protect the liver from damaging conditions, such as liver cancer.

A 2014 studyTrusted Source suggests that the protective effects of coffee may be due to how it influences liver enzymes.

Coffee, it reports, seems to reduce fat buildup in the liver. It also increases protective antioxidants in the liver. The compounds in coffee also help liver enzymes rid the body of cancer-causing substances.

2. Oatmeal

Consuming oatmeal is an easy way to add fiber to the diet. Fiber is an important tool for digestion, and the specific fibers in oats may be especially helpful for the liver. Oats and oatmeal are high in compounds called beta-glucans.

As one 2017 studyTrusted Source reports, beta-glucans are very biologically active in the body. They help modulate the immune system and fight inflammation, and they may be especially helpful in the fight against diabetes and obesity.

The review also notes that beta-glucans from oats appear to help reduce the amount of fat stored in the liver in mice, which could also help protect the liver. More clinical studies are necessary to confirm this benefit in humans, however.

People who are looking to add oats or oatmeal to their diet should look for whole oats or steel-cut oats rather than instant oatmeal. Instant oatmeal may contain fillers such as flour or sugars, which will not be as beneficial for the body.

3. Green tea

One 2016 reviewTrusted Source suggests that green tea may help reduce the risk of liver cancer in female Asian populations. However, the study notes that more research is necessary.

It is important to note that drinking green tea may be better for health than taking a green tea extract, as high dose extracts may damage the liver rather than heal it.

4. Garlic

A small 2016 studyTrusted Source suggests that supplementing the diet with garlic powder capsules can reduce body weight and body fat in people with nonalcoholic fatty liver disease (NAFLD), with no loss of lean body mass.

Weight loss is beneficial for many people, as being overweight or having obesity is a contributing factor to NAFLD. More studies in humans are necessary to determine whether or not eating garlic would have the same effect.

5. Berries

Many dark berries — including blueberries, raspberries, and cranberries — contain antioxidants called polyphenols, which may help protect the liver from damage.

A 2013 studyTrusted Source in rats suggests that blueberry juice supplements could increase antioxidant capability in the liver. The study also suggests that blueberry juice could help alleviate liver fibrosis. However, more human studies are necessary to verify this benefit.

6. Grapes

One 2014 studyTrusted Source suggests that grape seeds, as well as the skin and pulp, contain a significant amount of antioxidants. These antioxidants seem to be associated with protection from some causes of liver damage.

Eating whole, seeded grapes is a simple way to add these compounds to the diet. A grape seed extract supplement may also provide antioxidants.

7. Grapefruit

Grapefruit contains two primary antioxidants: naringin and naringenin. These may help protect the liver from injury by reducing inflammation and protecting the liver cells.

A 2019 studyTrusted Source suggests that naringin may protect against alcohol-induced liver steatosis by reducing oxidative stress.

However, several medications that are metabolized in the liver can interact with grapefruit, so people should check with a doctor before adding grapefruit or grapefruit juice to their diet.

8. Prickly pear

The fruit and juice of the prickly pear may also be beneficial to liver health. A 2014 studyTrusted Source in rats with obesity suggests that compounds in the fruit may be beneficial in the treatment of NAFLD. However, human studies are necessary to confirm this.

Most research focuses on extracts from the fruit, however, so studies that focus on the fruit or juice itself may also be necessary.

9. Plant foods in general

One 2015 studyTrusted Source reports that a large number of plant foods may be helpful for the liver.

These include:

  • avocados
  • bananas
  • barley
  • beets and beet juice
  • broccoli
  • brown rice
  • carrots
  • figs
  • greens such as kale and collards
  • lemons
  • papayas
  • watermelons

People should eat these foods, if possible, as part of a whole and balanced diet.

10. Fatty fish

Consuming fatty fish and fish oil supplements may help reduce the impactTrusted Source of conditions such as NAFLD.

Fatty fish is rich in omega-3 fatty acids, which are the good fats that help reduce inflammation. These fats may be especially helpful in the liver, as they appear to prevent the buildup of excess fats and maintain enzyme levels in the liver.

11. Nuts

Eating nuts may be another simple way to keep the liver healthyTrusted Source and protect against NAFLD.

Nuts generally contain unsaturated fatty acids, vitamin E, and antioxidants. These compounds may help prevent NAFLD and reduce inflammation and oxidative stress.

12. Olive oil

Eating too much fat is not good for the liver, but some fats may help it. Replacing less healthy fats with olive oil may help reduce oxidative stress and improve liver functionTrusted Source. This is due to the high content of unsaturated fatty acids in the oil.

However, the clinical data on olive oil benefits for people with NAFLD are currently scarce.

 Foods to Include in a Healthy Liver Diet

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Non-alcoholic fatty liver disease (NAFLD) is one of the most common causesTrusted Source of liver disease in the United States. It’s a condition in which excess fat is stored in the liver, and can lead to cirrhosis and liver failure if left untreated. NAFLD is more common Trusted Sourcein people who are living with certain conditions like obesity and type 2 diabetes — and unlike alcohol-related liver disease, NAFLD is not caused by heavy alcohol use.

In a healthy body, the liver removes toxins and produces bile, a protein that breaks down fat into fatty acids so that they can be digested. Fatty liver disease damages the liver and prevents it from working as well as it should, but lifestyle changes can prevent it from getting worse.

The first line of treatment for NAFLD is weight loss, through a combination of calorie reduction, exercise, and healthy eating.

In general, the diet for fatty liver disease includes:

  • fruits and vegetables
  • high-fiber plants like legumes and whole grains
  • significantly reducing intake of certain foods and beverages including those high in added sugar, salt, refined carbohydrates, and saturated fat
  • no alcohol

The amount of weight that you should lose to treat NAFLD will depend on the amount of excess body fat that you have. Your healthcare team can help you decide on an appropriate weight loss goal based on your overall health. A nutrient-dense, whole-food-based diet rich in fiber, protein, and unsaturated fats is generally recommendedTrusted Source for those with NAFLD.

5 Foods to Help Fatty Liver Reversal

Healthy eating is one of the first lines of treatment for fatty liver disease. This video covers the best foods to eat for fatty liver reversal.

Here are a few foods to include in your healthy liver diet:

1. Coffee to help lower abnormal liver enzymes

Your daily cup of coffee could help protect your liver against NAFLD.

A 2021 reviewTrusted Source found that regular coffee consumption is associated with a lowered risk of developing NAFLD, as well as a decreased risk of the advancement of liver fibrosis in those already diagnosed with NAFLD.

Caffeine also appears to lower the number of abnormal liver enzymesTrusted Source in people at risk for liver diseases.

2. Greens to prevent fat buildup

Compounds found in spinach and other leafy greens may help fight fatty liver disease.

A 2021 studyTrusted Source found that eating spinach specifically lowered the risk of NAFLD, possibly due to the nitrate and distinct polyphenols found in the leafy green. Interestingly enough, the study focused on raw spinach, as cooked spinach did not have the same strong results. This could be because cooking spinach (and other leafy greens) may result in lowered polyphenolic content and antioxidant activity.

3. Beans and soy to reduce the risk of NAFLD

Both beans and soy have shown promise when it comes to reducing the risk of NAFLD.

A scientific overviewTrusted Source of diet and liver disease points out that legumes such as lentils, chickpeas, soybeans, and peas are not only nutritionally dense foods, but also contain resistant starches that help improve gut health. Consumption of legumes may even help lower blood glucose and triglycerides in individuals living with obesity. In addition, a 2019 study found diets rich in legumes specifically helped lower the likelihood of NFALD.

A few studiesTrusted Source have also found that eating soy (whether replacing a serving of meat or fish, or via consumption of miso soup, which contains fermented soy) may help protect the liver, most likely because soy contains a high content of the protein β-conglycinin — noted for its ability to help lower triglyceride levels and possibly protect against visceral fat buildup.

Additionally, tofu is a low-fat food that serves as a good source of protein, making it an ideal choice if you’re trying to limit your fat consumption.

4. Fish to reduce inflammation and fat levels

Fatty fish such as salmon,sardines, tuna, and trout are high in omega-3 fatty acids. ResearchTrusted Source suggests that supplementing with omega-3s may benefit those with NAFLD by reducing liver fat, boosting protective HDL cholesterol, and lowering triglyceride levels.

5. Oatmeal for fiber

Whole-grain, fiber-rich foods like oatmeal are associatedTrusted Source with a reduced risk of NAFLD-related diseases.

Studies have shownTrusted Source that a nutritious diet rich in high fiber foods like oats is effective for those with NAFLD and may help reduce triglyceride levels.

6. Nuts to help reduce inflammation

A diet rich in nuts is associated with reduced inflammation, insulin resistance, and oxidative stress, and a lower prevalence of NAFLD.

A large studyTrusted Source from China found that increased nut consumption was significantly associated with a lowered risk of NAFLD — and research Trusted Sourcehas found that people with fatty liver disease who eat walnuts have improved liver function tests.

7. Turmeric to reduce markers of liver damage

High doses of curcumin — the active ingredient in turmeric — might reduce markers of liver damage in people with NAFLD.

StudiesTrusted Source focusing on turmeric supplementation show the bright orange root may decrease levels of serum alanine aminotransferase (ALT) and aspartate aminotransferase (AST) — two enzymes that are abnormally high in people with fatty liver disease.

 Best Fruit for Your Liver, Says Dietitian

This deep purple fruit fights liver inflammation and fat accumulation.

oatmeal with banana and blueberries in a white bowl on wood

You’ve gotta love your liver. The body’s second-largest organ (behind your skin) works hard behind the scenes to keep you alive. You probably know that its primary function is flushing toxins out of the body, but it also processes nutrients from foods, filters the blood and metabolizes the drugs you take, stores glycogen, produces chemicals that help the blood clot, makes bile, and helps regulate blood sugar. Yes, it’s a lot.

See, your liver deserves your attention and a regular dose of the healthiest fruits for good liver health. But you’re not a heavy drinker, you say? What’s to worry about? Perhaps you’ve heard of NAFLD, nonalcoholic fatty liver disease. It’s one of the leading causes of death worldwide and it affects one-quarter of the U.S. population, according to the Mayo Clinic. NAFLD is not related to alcohol consumption, but it’s characterized by liver inflammation and can lead to the same damage caused by heavy drinking—scarring of the liver known as cirrhosis.

Get your liver checked if you notice these symptoms

NAFLD is a fat problem. Deposits of fat form in the liver typically due to being overweight or obese, having high blood sugar, and high triglycerides, a blood fat. Avoiding NAFLD means doing all those things that support a healthier body overall—losing weight, eating less sugar, exercising, and keeping cholesterol levels in check.

One thing you can do today to protect your liver is to eat foods that fight liver inflammation. Arguably the best fruit you can eat for good liver health is blueberries.

blueberries

“Wild blueberries have the highest concentration of anthocyanins: a natural pigment that gives the berries that gorgeous blue hue,” says registered dietitian nutritionist Lauren Manaker, MS, RDN, who is a member of the Eatthis.com medical advisory board and the author of The First Time Mom’s Pregnancy Cookbook. “Data shows that anthocyanins may counteract oxidative stress that can occur in the liver and reduce liver-related inflammation.”

Anthocyanins are found in the skins of red, purple, and blue fruits; vegetables; and cereal grains. Research shows that their content is proportional to the density of the color. So, blueberries, blackberries, raspberries, cranberries, currants, and strawberries are all good sources of the antioxidant—the deeper and richer the color the better.

Manaker notes that you don’t want to consume huge bowls of blueberries. “Eating too much fruit can cause your body to consume excessive amounts of fructose, which can negatively affect the liver,” she says. But reasonable servings are fair game.

“Adding wild blueberries to your smoothie, yogurt parfait, or simply eating them on their own can be one of the best foods that you can include in your diet if you want to keep your liver health in check,” says Manaker.

Liver Health: Which Fruits Are Good for Your Liver?

fruits for liver health

Nutrition is key for a healthy liver, however, some fruits are healthier for your liver health than others. In this article, we will look at which fruits are most important when planning a diet that is focused on liver health.

What’s in this article

  • Nutrition for liver health
  • Berries
  • Grapefruit
  • Apples
  • Grapes

Nutrition for liver health
When it comes to liver health good nutrition is vital. Amsety conducted comprehensive surveys at the largest liver health conventions around the world during 2019. We asked liver specialists to rank the importance of the different factors for liver health 97% ranked nutrition as the most important. Regardless of significant advances in modern medicine, there are no entirely effective drugs that stimulate hepatic function, offer complete protection of the liver, or that help regenerate hepatic cells. Eating a balanced diet is key, in this article we will look at fruits that hold specific liver health benefits and are easy to work into your diet.

Berries
Fruits that are high in antioxidants have been proven to aid in liver health. A study conducted on animals in 2014 by The National Center for Biotechnology in Maryland found that the types of antioxidants in berries slowed the development of lesions, fibrosis and the development of scar tissue in liver.

Several other studies have also been conducted with animals by The National Center for Biotechnology that confirmed that cranberries and blueberries (even their extracts or juices), can help keep the liver healthy. The study showed that consuming these antioxidant fruits for 3–4 weeks protected the liver from damage. Additionally, blueberries helped increase immune cell response and antioxidant enzymes.

Grapefruit
Grapefruit is high in vitamin C and supports liver detoxification it’s also low in calories and carbohydrates. Eating grapefruit before a meal can help to limit your appetite which aids in preventing overeating. Grapefruit is high in soluble fiber which helps to lower your blood sugar and promotes regular bowel movements. A study published in the European Journal of Nutrition (2011), shows that naringenin extracted from grapefruit can activate the chemicals responsible for breaking down your fatty acid. This may help to prevent fatty liver disease. Before regularly eating grapefruit consult your physician as it can interfere with certain medications.

Apples

Apples are high in pectin, a substance which binds to heavy metals in the body, especially in the colon, which aids in their excretion. Removing heavy metals from the body reduces stress on the liver and reduces the amount of detoxification required.

Grapes
Grapes contain vitamin C, manganese and are filled with antioxidants. A study by E. Mitchell Seymour, from the University of Michigan Health System showed that three months of a grape-enriched diet significantly reduced inflammatory markers in the liver of rats that were susceptible to obesity.  In addition, consuming grapes reduced liver, kidney and abdominal fat weight and increased signs of antioxidant defense, mainly in the liver and kidneys.

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