Well, having some amount of fat in the liver is normal, but when more than 5 to 10% of the liver’s weight is fat, it is known as fatty liver or hepatic steatosis. This condition increases the risk of liver injuries, inflammation, and scarring. Excess fat deposits impede the normal functioning of the liver and slow down the production of insulin or bile. In severe cases, the liver undergoes permanent scarring and eventually liver failure, leading to a fatal and irreversible condition called liver cirrhosis.
There are two types of fatty liver- alcoholic fatty liver and non-alcoholic fatty liver. Alcoholic fatty liver is caused due to excessive consumption of alcohol and non-alcoholic fatty liver is not related to alcohol use and may be caused due to high intake of fats, refined carbs, or lack of physical inactivity. Some of the health conditions that may increase the risk of fatty liver include obesity, type 2 diabetes, dyslipidaemia, and hypertension. Diet and lifestyle modifications are the most effective ways to control this condition.
Fret not, fatty liver in the initial stage can be effectively healed by following a healthy diet and leading a disciplined lifestyle. Additionally, there, are some simple natural remedies for fatty liver following them, along with medication and diet, can bring in positive outcomes, improve liver functions, and optimize overall health.
Effective Home Remedies For Fatty Liver
Apple Cider Vinegar
Apple Cider Vinegar (ACV) is a sure-shot natural remedy to heal the fatty liver. Incredible detoxification actions of ACV work to flush out the harmful toxins from the liver that hinder its normal functions. Studies disclose that regular intake of ACV promotes weight loss, diminishes cholesterol levels, lessens inflammation, and uplifts the overall health of the liver.
Expert Tips
In a cup of warm water add 1 tablespoon of ACV and have it in the morning on an empty stomach regularly for at least two months to see a difference.
Lemon
Citrusy lemon is packed with a powerhouse of vitamin C, potent antioxidants that avert free radicals from damaging liver cells and improve liver health. Aside from this, the natural hepatoprotective traits of lemon exhibit a positive impact on the alcoholic-induced fatty liver by bringing down the lipid profile levels.
Also Read: Lemon: 5 Powerful Healing Remedies Of This Tangy Fruit- Infographic
Expert Tips
Add a teaspoon of lemon juice to a cup of warm water and drink it on an empty for best results.
Turmeric
This staple spice comes with an extremely impressive nutrient profile and therapeutic properties that works wonders in curing fatty liver. Imbued with ample amounts of bioactive compound curcumin turmeric shields the liver cells from hepatic steatosis when taken in the right doses. While potent anti-inflammatory and antioxidant activities of curcumin reduce inflammation of liver cells and prevent oxidative stress by fighting free radical damage.
Also Read: Turmeric: 5 Splendid Wellness Incentives Of This Wonder Spice
Expert Tips
Boil a cup of water add a pinch of turmeric and a teaspoon of lemon juice, and consume this drink on an empty stomach daily.
Green Tea
This refreshing drink is loaded with ample amounts of catechins that exhibits potent antioxidant properties which optimise liver functioning and avert fat build. It works by blocking the amount of fat stored in the liver, burns fat, and triggers metabolism. Drinking 2 to 3 cups of green tea regularly helps to restore liver health and keep fatty liver disease at bay.
Amla
Amla is one of the best Ayurvedic remedies for treating fatty liver. Being intrinsically rich in vitamin C, a potent antioxidant helps in eliminating toxins from the liver and shielding it from further damage. Apart from this, phytonutrient quercetin reduces oxidative stress on the liver cells, burns fat cells, improves the digestion process, and safeguards the liver from alcohol-induced fatty liver.
Expert Tips
Cut amla into small pieces and blend them with a little water and filter the juice. Dilute this juice in one glass of warm water and have this detox drink daily to enhance your liver health.
Dietary Modifications To Follow
Go For the Mediterranean Diet
Several pieces of evidence have suggested that the Mediterranean diet may support diminishing liver fat, even without shedding weight. This diet also helps to manage conditions linked with NAFLD like high cholesterol, high blood pressure and type 2 diabetes.
This dietary regimen pays attention to adding plenty of plant-based foods and healthy fats like fruits and vegetables, legumes, healthy fats like nuts, seeds, avocados, fish and lean meats, and whole grains cereals.
Drink Coffee
Studies suggest that coffee delivers several protective benefits for the liver. In particular, it triggers the secretion of liver enzymes that combat inflammation and regular consumption of coffee eases liver damage among individuals with NAFLD.
Drinking two to three cups of black coffee without added sugar is the best choice for decreasing the risk of liver disease.
Stay Active
Non-alcoholic fatty liver is linked with a sedentary lifestyle. Additionally, a sedentary lifestyle is known to contribute to other medical conditions related to NAFLD such as heart disease, type 2 diabetes, and obesity. Hence, it’s vital to stay active and engage in at least 150 minutes of moderate-intensity exercise every week. To begin with, try integrating moderate physical activity into your regular routine like taking stairs instead of the elevator whenever you can, walking to the departmental store, playing with your kids etc.
Avoid Added Sugars
Excess intake of dietary sugars like fructose and sucrose has been associated with developing NAFLD. High sugar intake can contribute to fat build-up in the liver over time. The key culprits include baked goods like cakes, cookies, pastries, candies and carbonated beverages.
Frequently Asked Questions
What Is The Fastest Way To Cure A Fatty Liver?
Losing those extra pounds, exercising regularly, and managing high cholesterol if you have been diagnosed with a high cholesterol ratio can help cure a fatty liver. Also, avoid medicines that can affect your overall liver health.
How Can I Remove Fat From My Liver At Home?
Limit how much fat you eat, Eat green vegetables, fresh fruits, and whole grains. Avoid foods and drinks with high fructose content. It is important to avoid alcohol use and you must quit smoking.
How Can I Reduce My Fatty Liver In 7 Days?
Begin eating green vegetables such as spinach and kale. Seafood is also an effective way to reduce fat from the liver. Add salmon, sardines, tuna, trout, and other fish rich in omega-3 fatty acids to your diet.
What Is The Best Drink For Fatty Liver?
Simple homemade ginger tea, apple cider vinegar, clear lemon water, and cranberry juice are some of the drinks to be taken in case of fatty liver. Coffee is considered great for enhancing liver health. Grapefruit juice, oat tea, and beetroot juice also work wonders.
What Foods Remove Fat From Liver?
Oats and other high-fibre foods, walnuts, and foods that are high in vitamin E such as almonds and other nuts can remove fat from the liver.
What Are The 5 Liver Super Foods?
Oatmeal, avocado, grapefruit, all kinds of nuts, cranberries, blueberries, and wholegrains are known to be liver superfoods.
References
- Antioxidants in liver health
Sael Casas-Grajales, Pablo Muriel, Department of Pharmacology
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4526841/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10763979/
