Ayurvedic Diet For Fatty Liver

Dietary Modifications and Herbal Remedies:

Ayurveda emphasizes the importance of a balanced diet that supports liver health. 

This includes consuming fresh vegetables, fruits, whole grains, and lean proteins. 

Herbal remedies such as turmeric, curry leaves, giloy, keeezharnelli, buttermilk, etc., are known for their hepatoprotective, anti-inflammatory, and antioxidant properties. They play a crucial role in supporting liver function and aiding detoxification.

Detoxification (Panchakarma):

Panchakarma therapies offer various benefits ranging from uprooting the disease to preventing its recurrence. 

Its detoxifying action can also be employed in fatty liver.

Panchakarma offers numerous benefits for the liver. 

The first and foremost part of Panchakarma is to remove accumulated impurities and toxins in the body. 

Cleansing the body reduces inflammation and fat accumulation, promoting optimal liver functioning. 

It also helps balance the body’s doshas (Vata, Pitta, and Kapha). 

By bringing the doshas back into equilibrium, Panchakarma treats existing liver issues and prevents future problems from arising. 

Virechana is very effective in managing fatty liver among the five purification procedures. 

It targets liver cells to expel the accumulated toxins and stimulates liver functions. 

Vamana can also be employed to hasten the weight loss process to enhance the success outcome.

Lifestyle Modifications:

Being a lifestyle disease, lifestyle modifications should be done obviously in fatty liver. 

1. Shed those extra pounds: Weight loss is necessary for managing fatty liver as it reduces Weight loss and is the most effective treatment for preventing NAFLD. Weight loss should be done by following a proper diet.
2. Reducing the consumption of sweets is necessary to prevent NAFLD. Broccoli, leafy greens, carrots, apples and eggs can be used as they have a low Glycemic Index (GI).
3. Regular physical exercises: Exercise such as aerobics and cardio workouts aids in increasing insulin sensitivity, weight reduction, and lowering liver fat content. It also promotes healthy body weight and metabolic wellness. Exercise enhances fatty acid oxidation, decreases fatty acid production, and protects mitochondria and hepatocytes from damage by reducing the release of molecular patterns associated with damage.
4. Abstain from alcohol: Avoiding alcohol use is critical for successful therapy since it directly destroys liver cells and exacerbates liver inflammation and scarring. To control alcohol addiction, seek professional treatment or join support groups.
5. Control blood sugar level: Because insulin resistance and liver fat buildup are strongly linked, effective diabetes control is critical for treating non-alcoholic fatty liver disease (NAFLD). Maintaining blood sugar levels by medication, lifestyle alterations, and dietary changes is essential for managing non-alcoholic fatty liver disease.
6. Lowering lipid levels: Control cholesterol levels, especially LDL cholesterol (known as “bad” cholesterol), that might help lessen the incidence and development of fatty liver disease
7. Quit smoking: Indulging in smoking has been linked to deranged liver health as smoking increases the production of pro-inflammatory cytokines that cause liver cell injury.
8. Lower stress levels: Indulge in stress-management practices such as yoga, meditation, and pranayama to decrease stress and enhance overall health. Chronic stress can increase the chance of developing and progressing fatty liver disease.
9. Ensure adequate sleep: A high-quality study showed that inadequate sleep duration was strongly associated with an elevated risk of developing non-alcoholic fatty liver disease, and sufficient sleep helped prevent it. Lack of proper sleep can lead to increased hepatic fat buildup and insulin resistance, and excessive sleep is also problematic.
10. Intermittent fasting: Fasting for at least 12 hours is very beneficial in fatty liver, as it ensures proper time for the liver to detoxify the body and aids in lowering liver fat and improving liver functions. It can also help improve insulin sensitivity, promote weight loss, and reduce inflammation in the liver.

Ayurvedic Diet Recommendations For Fatty Liver

A healthy and planned diet is an essential factor in managing fatty liver. Ayurvedic diets for fatty livers focus on maintaining overall health by reversing fatty livers and rejuvenating the cells. 

A fatty liver diet aims to limit the intake of foods that aggravate liver disease by increasing the consumption of nutrient-dense, liver-friendly foods.

1. Hydrate yourself: Drinking enough water will help eliminate toxins from your body and improve liver function. Aim to drink at least eight glasses of water daily.
2. A diet high in fruits and vegetables contains vital antioxidants, vitamins, and minerals. These nutrients help decrease liver inflammation and protect it from oxidative stress.
3. Whole grains, such as whole wheat, oats, and brown rice, are vital in fibre and may help prevent liver fat formation. Fibre helps digestion, increases satiety, and controls blood sugar levels, all of which help manage fatty liver disease
4. Including lean protein sources in the diet, such as lentils, fish, tofu, and poultry, offers vital amino acids without high levels of saturated fat. Lean proteins promote liver health and repair while minimizing the burden on the liver
5. Avocados, olive oil, almonds, and seeds provide healthy fats, including monounsaturated and polyunsaturated fats, linked to enhanced liver function and lower inflammation. These fats should be consumed moderately as part of a well-balanced diet
6. Probiotics, helpful bacteria that support gut health, have been investigated for their potential benefits on fatty liver disease, which may help improve liver enzymes, reduce liver fat buildup, and reduce inflammation in the liver.
7. Avoid foods that are unhealthy for the liver, such as alcohol, sugary meals, fried foods, and processed foods, because they can aggravate the condition if you have fatty liver disease.

Please keep in mind that although changing your lifestyle and dietary habits may help with fatty liver disease, consulting with a healthcare practitioner or qualified dietitian for personalized advice and counselling is crucial.

What to Avoid in Ayurvedic Diet for Fatty Liver

Controlling just fat intake cannot reverse fatty liver disease; you must maintain your blood sugar, pressure, and lipid levels. 

These are the three main culprits that could progress your fatty liver to NASH. Let’s explore some of the foods that could progress your disease.

1. Alcohol

Alcohol is one of the most crucial things that you need to avoid when you are having any liver disease. Alcohol can not only promote fatty liver disease, but it can also exacerbate an already severe condition.

2. Sugar

Sugar is considered to be the white poison. The high fructose level of sugar can affect your liver. Not just that, sugar immobilizes the immune system, making one prone to illness and disease.

3. Refined carbohydrates.

Refined carbs have a high glycemic index and are linked to sudden insulin spikes, which can affect liver health. Non-free sugars, fibre, and starch from whole grains could protect against liver fat accumulation, while associations with free sugars and starch from refined grains are less clear and may be harmful.

4. Sodium

Aim to consume no more than 1500 mg of salt each day. If you consume too much salt, your body may retain water weight.

5. Fried dishes.

Fried foods, such as doughnuts, chips, chicken wings, and french fries, are high in fat and sugar. Thus, the blood sugar is raised by these meals. And this plays a part in the development of NAFLD.

6. Saturated Fat

All forms of saturated fat, such as butter and red meat, should be avoided. Use cold-pressed nut oils, avocado, and olive oils as healthy substitutes.

7. Red meat

Reduce the intake of red meat such as beef, pork, etc., as these are rich in saturated fat. Red meat should be avoided in fatty liver where fat reduction is necessary. 

In addition, processed meat is more dangerous than raw meat. Processed meat, such as sausages, deli meat, etc., contains high nitrites that can lead to cirrhosis.

What to Include in Ayurvedic Diet For Fatty Liver

I prefer a plant-based diet containing healthy fats and proteins, such as omega-3 fatty acids and monounsaturated fats found in nuts, chia seeds, flax seeds, olive oil, avocados, etc. 

These improve liver function without contributing to lipid accumulation.

Consume fruits, vegetables, legumes, whole grains, and high-fibre plants. These meals improve digestion and promote liver health.

Incorporate specific hepatoprotective foods, such as green tea, garlic, curry leaves, sunflower seeds, oats, beans, soy, and turmeric. These have all been shown to improve liver function. 

They offer a variety of advantages, including cleansing and inflammation reduction.

What is a Perfect Ayurvedic Diet Chart For Fatty Liver

According to Ayurveda, the main reason for fatty liver is slow digestive fire; hence, light food is preferable. 

Creating a perfect Ayurvedic diet chart for managing fatty liver involves incorporating meals that are dosha-balanced, nutritious, and supportive of liver health.

Morning

Empty stomach- 2 glasses of lukewarm water

Breakfast

8 am:

2 chapatis with veg curry or curry of your choice

Other option: Idli/ Dhokla/ Veg Dalia/ Veg Upma/ Veg Poha/ Besan cheela/ Veg Oats

You can also include one egg white occasionally. Please note it should be included after consulting a registered medical practitioner.

11 am:

Buttermilk spiced up with pepper and curry leaves

Lunch

1-2 pm:

½ portion rice with fish curry/ brown egg dishes and lots of vegetables

Evening

4 pm: Green tea + Almonds, walnuts, sesame seeds

Steam cooked snacks

Sweet potato

Night 

7 pm: gothambu kanji [wheat porridge]

Vegetable salad or thoran (sauteed vegetables) or soup

Note: This is a sample diet plan to guide you about what can be incorporated into a fatty liver diet. 

However, consult a registered medical practitioner before incorporating this into your daily routine, as each individual is different, and their stage of disease is also different. 

A personalized diet plan may be effective in such cases.  

Which is the best breakfast for fatty liver patients according to Ayurveda

Milk Gruel processed with dried ginger and pepper.

Best lunch for fatty liver patients according to Ayurveda

• Mudga yusha where green gram is boiled with vegetables
• Buttermilk is processed with trikatu churna and curry leaves.

Best dinner for fatty liver patients according to Ayurveda

Barley roti with vegetable curry

Cooking instructions

When preparing food for fatty liver patients, focusing on cooking methods that preserve the components’ vitamins while minimizing excessive fat and oils is essential.

Seasonal and local foods: 

Ayurveda always advocates seasonal and locally produced foods that are balanced and pesticide-free.

Include wholesome and balanced foods: 

Use whole unrefined or unpolished substances for cooking.

Select cooking techniques that are easy to digest: 

Opt for sauteing, grilling, or steaming rather than frying.

Spices: 

Use mild and anti-inflammatory spices such as turmeric, ginger, cumin, etc for added health benefits.

Buttermilk: 

Include buttermilk with curry leaves in every meal as it acts as medicine for fatty liver patients

Avoid virudha or incompatible foods: 

Be cautious about incompatible foods, and do not combine foods unthinkingly as you choose.

Mindful fat and salt content: 

Be cautious about the fat and salt content while preparing food for fatty liver patients

The right cookware: 

Always choose clay pots (earthenware), cast iron pans, stainless steel cookware, copper vessels (lined with tin or stainless steel), or wooden cooking utensils and glassware for storage. 

Ayurveda advocates using natural and eco-friendly substances due to their natural properties. 

They provide even heat distribution and can retain the food’s vitamin and other nutrient content. 

These materials also have a cooling effect, making them beneficial for balancing pitta dosha.

Preparing meals is an art that goes beyond the ingredients; it’s about embracing a lifestyle that promotes balance, mindfulness, and well-being. Incorporating these principles into your culinary practices can nourish your body and keep it disease-free.

Important Diet Tips 

Energy content for daily meals:

1000–1200 kcal per day for obese women

1200–1600 kcal per day for obese men

Nutrients in diet:

Carbohydrates should be 40–50% of total calories

Fat should be less than 30% of total calories

Protein should be about 20% of total calories

The energy deficit should range between 500 and 1000 kcal per day.

This deficit allows for a weight reduction of 0.5-1 kg weekly.

Meal Intake:

Having 4-5 meals daily with no more than 2-3 hours of pauses is advisable. 

The last meal should be taken at least 3 hours before bedtime.

Meals should be eaten gently.

It is vital to quit eating when the patient does not experience satiety. The satiety signal is generally felt 15 minutes after the conclusion of intake.

Other tips:

• Increase fluid intake, particularly water and herbal teas.
• To minimize liver damage, limit alcohol and sugar intake
• Make modifications to your diet gradually.
• Dietary adjustments should be implemented gradually for longer-term sustainability. An abrupt diet shift might cause acute hunger pangs, headaches, weariness, energy loss, brain fog, gas, and bloating.
• Do not miss meals. That will increase your hunger and entice you to gorge on high-calorie junk food later.
• Do not eat in a rush. Relaxing five to ten minutes after eating will help your body digest meals more efficiently.
• Food products recommended for patients with NAFLD should be low in saturated fatty acids.
• It is advisable to avoid soft drinks rich in high-fructose corn syrup
• Meat should be low in fat. Recommended meats are white meat and occasionally red meat
• Food should be boiled, steamed or baked without added fat
• Frying should be avoided. Fried food is challenging to digest and the caloric content is considerably higher than that of steamed or boiled food
• Fast food should be excluded
• Include aloe vera juice or curry leaf juice with a pinch of turmeric and black pepper
• Include more fibres and bitter vegetables
• Take milk from 
• indigenous variety cows
• Get enough sleep
• Reduce stress
• Practice Surya namaskar

How to Prevent Fatty Liver Through Diet

Diet has a vital role in developing NAFLD and can help avoid it. 

The Mediterranean diet (high in vegetables, fruit, beans, lentils, nuts, whole grains, and fish) can lower the incidence of NAFLD, enhance cardiometabolic health, and help patients manage the consequences of NAFLD. 

This is partly due to the anti-inflammatory and antioxidant effects of minerals and bioactive chemicals in its foods, including polyphenols, flavonoids, carotenoids, and vitamins.

The Mediterranean diet is high in monounsaturated fatty acids, copious in olive oil, and has a polyunsaturated fatty acid consumption that prioritizes omega-3 (fatty fish, almonds, and flaxseed) over omega-6 (safflower, sunflower, soybean, and corn oils). 

These fatty acids control the antioxidant signalling system and affect inflammatory responses. 

The Mediterranean diet also improves the makeup and variety of microbiota, and animal studies have found that the gut microbiota plays an essential role in NAFLD development.

Diets following a similar pattern to the Mediterranean diet may be found worldwide. 

The Japanese diet is mainly fish-based, with vegetables, fruits, grains, legumes, coffee, and tea also included. 

The traditional Chinese diet is almost vegetarian, focusing on vegetables, rice, noodles, and a limited quantity of fish, chicken, and tofu. Both diets have been linked to a lower risk of NAFLD.

Growing data shows that the DASH diet (Dietary Approaches to Stop Hypertension) helps to minimize the risk of NAFLD. 

The DASH diet has nutrients and foods similar to the Mediterranean diet. 

However, it supports a lower fat intake, whereas the Mediterranean diet promotes the consumption of healthy fats, mainly monounsaturated fats. However, no clinical studies are comparing these eating patterns, and further research is needed to make evidence-based recommendations on lifestyle changes to avoid NAFLD.

Diet tips to prevent fatty liver

• Include turmeric in your daily diet
• Go for a plant-based diet
• Incorporate a Mediterranean diet, focusing more on healthy fats, antioxidants, and complex carbohydrates.
• Include foods that are bitter and astringent in taste as these tastes are beneficial for liver health as per Ayurveda
• Reduce the intake of junk foods, sausages, and aerated beverages
• Limit sugar intake

FAQ

Is egg good for fatty liver?

Eggs might have health benefits, but when considering the egg yolk’s fat content, it could negatively impact fatty liver patients.

Egg whites are a good source of albumin protein and can benefit patients with fatty liver. 

Five to seven egg whites can be added to the diet weekly, and they are a good option for those seeking protein. 

They are low in calories and high in protein and essential nutrients like choline and B vitamins. 

Hence, moderation is the key to getting adequate nutrients and disease prevention.

Which fruit is best for fatty liver?

Fruits rich in polyphenols must be the go-to ones for fatty liver. 

They aid in detoxification processes, lower inflammation, and assist in the removal of toxins.

1. Grapefruit

According to various studies, grapefruit boasts antioxidants such as naringin and naringenin, compounds recognized for combatting inflammation and shielding the liver from bacteria. 

Grapefruits also help repair liver damage caused by fatty livers.

2. Apples

An apple a day could help prevent liver issues. 

Apples are rich in soluble fibre, which is known to reduce liver fat and facilitate detoxification processes.

3. Avocado

Avocados are abundant in healthy fats. These fats act as a shield, protecting the liver from potential damage. 

Avocados are also rich in glutathione, an antioxidant that helps to filter harmful toxins from your body

4. Blueberries

Blueberries are high in antioxidants, which help reduce inflammation and oxidative stress in the liver. 

According to a 2019 study published in PubMed Central, blueberries can also reduce liver fibrosis and weight gain, contributing to overall liver health.

5. Berries

Strawberries, raspberries, and blackberries are high in antioxidants, which promote liver function. 

Regular consumption may help manage blood pressure and cholesterol while lowering oxidative stress.

6) Papaya

Papaya, which contains vitamins and enzymes, benefits the heart, digestion, and immune system. 

Papaya helps with digestion, reducing the stress on the liver and allowing it to function more efficiently. 

This tropical fruit can be served in various ways, including salads and smoothies.

7. Kiwi

The nutrient-dense kiwi strengthens the immune system and promotes liver function. 

Its blend of vitamins and minerals makes it an excellent supplement to a liver-friendly diet. 

It also includes potent antioxidants that help prevent fatty liver disease.

8. Citrus Fruits

Citrus fruits such as oranges, lemons, and limes provide a high dosage of vitamin C and promote immunity. 

These essential nutrients protect your liver and aid in its detoxifying activities. 

Including citrus fruits in your diet might provide a zesty boost to liver function.

What is the worst food for fatty liver?

High-processed meals, sugary beverages, processed meat, alcohol, high-sodium foods, trans fats, and high-fat dairy products can all lead to weight gain and liver fat deposition. 

Alcohol causes considerable liver damage and should be avoided or reduced, particularly for people with alcoholic fatty liver disease. High-salt meals can cause fluid retention and liver inflammation. 

Trans fats raise poor cholesterol levels and promote liver fat buildup and inflammation. 

Rich-fat dairy products like cheese and butter can be rich in saturated fat and calories.

What are the superfoods for a healthy liver?

Here are five superfoods that you can nosh to prevent NASH:

1. Vegetable Juice

Vegetable juice promotes liver cleansing. 

You can prepare juice from carrots, cucumbers, beets, Brussels sprouts, cabbage, and cauliflower.

You can also mix orange or carrot juice with ginger root. 

Ginger roots have relaxing effects that aid in digestion and reduce stomach gas. Vegetables are high in vitamins and minerals, which benefit one’s health.

2. Bitter foods

The liver’s detoxification process depends on glutathione, an antioxidant in bitter leafy greens, including methi, curry, neem, etc. 

The bitterness typically indicates the presence of enzymes that will also help your other digestive systems.

Include geometry in your diet, as this can aid in weight management and expel the excess kapha dosha.

3. Potassium-rich foods

It has been found that a low-potassium diet is directly linked with the risk of non-alcoholic fatty acid disease. 

Therefore, you must have a high potassium intake to support your liver. 

Sweet potatoes, bananas, beets, tomatoes, spinach, beans, salmon, apricots, etc. are potassium-rich foods. You can consume them.

4. Probiotic

You can aid your liver detox by including fermented foods, such as fermented rice gruel, yogurt, kefir, buttermilk, idlis, gajar kanji, kombucha tea, and fermented vegetables, in your diet. 

These foods are also excellent for maintaining overall health.

5. Herbs and spices

Turmeric: 

Turmeric contains curcumin, which gives it its yellow colour. What’s this? It offers numerous health advantages. 

Curcumin 

aids in detoxification by supporting the liver’s detoxifying cells and keeping them healthy. 

Additionally, it aids the gallbladder in producing bile (digestive fluid produced by the liver and stored in the gallbladder). 

To get the best absorption of curcumin, use a small amount of black pepper with it.

Milk thistle (Silybum marianum)

 is known for its active ingredient, silymarin, which may help individuals with fatty liver disease by lowering their levels of liver enzymes, fasting insulin, and insulin resistance.

Dandelion Roots: 

Packed with vitamins and minerals, these roots have a moderate laxative effect, aid in digestion, and reduce the burden on the liver.

Does milk help to treat fatty liver?

Consumption of milk could prevent the development of non-alcoholic fatty liver disease. Proteins 

The milk contains all the essential amino acids. 

They help in body repair and prevent fatty buildup and damage to the liver cells.  

The presence of whey protein in the milk helps lower ALT and AST levels. 

However, always go for the A2 variety and avoid packed milk as it is mainly collected from hybrid cows, which are injected with hormones Al and A2 and cattle may be homozygous for one type of protein (AlAl or A2A2) or heterozygous (A1A2) milk is collected 3-4 days before and is processed with various technologies and then packed in the name of fresh milk. 

Clinically, we observe a drastic increase in disorders caused by imbalances in hormones like thyroid and gonadal hormones (like oestrogen and progesterone), etc. 

These may result from using such processed milk, as Ayurveda suggests processing techniques change the properties of food articles. Even storing it for 3-4 days influences its qualities. Hence, packed milk available today may hurt our health.

How Does Saatwika Ayurveda Help to Prepare Ayurvedic Diet for Fatty Liver

Changes in dietary habits and sedentary lifestyles contribute to an increase in fatty liver.

It is growing more widespread, even among non-drinkers, as people consume more fat and junk food. 

Fatty liver symptoms are modest and may go missed until they worsen. Make proper dietary and lifestyle modifications to prevent or reverse fatty liver. 

At Saatwika Ayurveda our Physicians help you prepare Ayurvedic fatty liver diets that can improve liver health and lead to a disease-free life.

References

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9992538/#:~:text=Conclusion,non%2Dalcoholic%20fatty%20liver%20disease.
• www.ncbi.nlm.nih.gov/pmc/articles/PMC4027841/#:~:text=The%20diet%20should%20be%20low,50%25%20of%20total%20dietary%20energy.