Non-Alcoholic Fatty Liver Disease (NAFLD) is one of the most ignored health concerns in India. This condition is caused by the excess build-up of fat within liver cells even when alcohol intake is not the contributing factor for its development. Even while obesity stands as the major cause of NAFLD development globally. Indians face a unique challenge as normal weight adults have also been developing NAFLD at a higher rate.
Specifically, the urban population of India experiences NAFLD at an alarming rate, making it more prevalent than diabetes across certain regions. NAFLD results in liver inflammation, which is directly associated with metabolic syndrome, as well as insulin resistance and cardiovascular disease.
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Alarmingly, a population-based study of Indian young adults (18–30 years) reported Metabolically Dysfunction-Associated Steatotic Liver Disease (MASLD) in 27.4% of participants and elevated liver enzymes in 25.9%, despite excluding heavy alcohol use; this indicates that this is not just a mid-life problem anymore.
Also Read: Fatty Liver In Children: Warning Signs And Effective Remedies To Prevent The Risk
Furthermore, this analysis discloses that about 1 in 3 adults live with fatty liver, with higher rates in urban populations and among people with diabetes or obesity. If left untreated, NAFLD can develop into non-alcoholic steatohepatitis (NASH), cirrhosis and even cause liver cancer. Diet and lifestyle are the first line of defence and the most effective treatment recommended by medical experts.
Nutritional Management
Weight Loss
Losing body weight, even 5% helps to reduce liver fat by 7-10%, which is linked to easing inflammation and improving fibrosis in many people. If overweight, plan for a 7–10% loss over 3–6 months; if lean with MASLD, focus on diet quality and exercise rather than weight loss.
Calorie Deficit
Several medical bodies advise a sustained calorie-deficient state, which promotes cutting down refined carbs and saturated fat, and a diet packed with dietary fiber and unsaturated fats. As a rule of thumb, trim ~300–500 kcal/day via smaller portions and fewer sugary/fried foods.
Regular Exercise
Aim to get at least 150 minutes of moderate intensity workout or 75-100 minutes vigorous activity combined with strength sessions, which helps lower liver fat deposition. Exercise for 30–45 minutes like brisk walking, cycling and jogging for most of the days and 2–3 days of resistance training like body weight, bands, or gym
Power up With Coffee
Coffee is known to promote liver health owing to its antioxidant goodness of antioxidants that lowers the abnormal liver enzymes. It is recommended to have 3 cups of coffee regularly with very minimal sugar, which is linked to less advanced risk of liver disease.
Also Read: 5 Incredible Home Remedies For Fatty Liver And To Enhance Liver Health
Foods To Add
Vegetables/ Fruits
Fill half of your plate with a variety of veggies, including leafy greens, gourds, crucifers, tomatoes, citrus, berries and guava. Aim to have more than 400 g/day of vegetables and a fruit daily.
Whole grains/ Millets
Substitute refined atta, polished rice with brown rice, hand-pounded rice, whole wheat rotis and millets like ragi, jowar, bajra and foxtail. These whole grains are loaded with dietary fiber and other vital nutrients that help improve insulin sensitivity and optimise liver health.
Pulses/Legumes
Legumes and lentils, soy products, nuts and seeds like peanuts, almonds, flaxseed are good sources of fibre, protein, and healthy fats.
Lean Proteins
Eggs, fish, mainly oily fish, curd, paneer (in moderation), chicken without skin, and plant proteins for vegetarians. Adding a good amount of protein into the meal plan promotes satiety and helps preserve lean mass during weight loss.
Healthy Oils
Choose from a healthy range of cooking oils like mustard, groundnut, sesame, rice-bran, or olive oil and keep total visible fat in limited amounts.
Water, plain soda, unsweetened tea or coffee is a good choice to maintain hydration.
Foods To Avoid
Alcohol is a major cause of fatty liver disease as well as other liver diseases. It is suggested to restrict the intake of alcohol.
Restrict totally the intake of sugary foods like candy, cookies, sodas, and fruit juices. High blood sugar levels increase the amount of fat buildup in the liver.
Fried foods are high in fat and calories, which should be avoided.
Overconsumption of salt is known to increase the risk of NAFLD. Restricting sodium intake to less than 2300 mg per day is recommended. For those suffering from high blood pressure, salt intake is limited to no more than 1500 mg per day.
White bread, maida, rice and pasta are highly processed and should be limited. As excess intake can spike blood sugar more than whole grains, as they lack dietary fiber.
Red meats are high in saturated fat. Highly processed meats, in general, should also be limited, as they are high in both sodium and saturated fat.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References
https://pmc.ncbi.nlm.nih.gov/articles/PMC9168741/
Prevalence of Non-alcoholic Fatty Liver Disease in India: A Systematic Review and Meta-analysis
Shalimar ∗, Anshuman Elhence †, Bhavik Bansal ∗, Hardik Gupta ∗, Abhinav Anand ∗, Thakur P Singh †, Amit Goel
https://journals.lww.com/ijcm/fulltext/2023/48040/prevalence_of_non_alcoholic_fatty_liver_disease_in.17.aspx
Impact of Nutritional Changes on Nonalcoholic Fatty Liver Disease
Carolina M Perdomo 1, Gema Frühbeck 1,2, Javier Escalada 1,2,*
https://pmc.ncbi.nlm.nih.gov/articles/PMC6470750/
https://www.sciencedirect.com/science/article/pii/S2542568423000442
Non-alcoholic fatty liver disease: Dietary and nutraceutical approaches☆
Ludovica Cogorno ,Elena Formisano , Andrea Vignati ,Amalia Prigione
