Small changes to your diet can make a difference to your liver, and four things in particular are worth keeping an eye on, reports EatingWell.
Cut back on processed meat
Bacon, sausages, hot dogs and deli meats are among the foods worth eating less often. They are typically high in saturated fat, sodium and preservatives, which dietitian Amy Kennett says may affect the body’s ability to regulate blood sugar and fat.
Fat can build up in the liver
When the body’s metabolism is negatively affected, fat can gradually accumulate in the liver. Studies have linked a higher intake of processed meat with an increased risk of metabolic dysfunction associated steatotic liver disease, also known as MASLD.
Be mindful of ultra processed foods
Chips, packaged pastries and ready meals are examples of ultra processed foods. They tend to be low in fiber while containing relatively high amounts of added sugar, refined carbohydrates, salt and saturated fat.
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The combination can cause problems
According to dietitian Kat Durston, the combination of sugar, refined carbohydrates, salt and saturated fat can be particularly unfavorable for the liver. A higher intake of ultra processed foods has been associated with fatty liver, fibrosis and cirrhosis.
Fast food should not become a habit
Burgers, french fries and fried chicken may be convenient, but eating them frequently can put extra strain on the liver. Fast food often combines refined carbohydrates, high levels of sodium and unhealthy fats in a single meal.
A high fast food intake is linked to more liver fat
Research cited in the original article found that people who get at least 20 percent of their daily calories from fast food have significantly more fat in their liver. The findings were even more pronounced among people living with obesity or diabetes.
Alcohol gives the liver more work
The liver is responsible for breaking down alcohol and processing its byproducts. Excessive alcohol consumption can cause inflammation and increase the risk of serious conditions including fatty liver disease, alcohol associated hepatitis, cirrhosis and cancer.
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The type of alcohol does not remove the risk
Wine, beer and spirits all have to be processed by the liver. Red wine, for example, is not automatically a safer choice for liver health. The risk of liver related health problems increases as overall alcohol consumption rises.
Black coffee and unsweetened tea may be better choices
Research suggests that drinking black coffee or unsweetened tea every day is associated with less fat accumulation in the liver. According to Amy Kennett, their caffeine and polyphenol content may help explain this association.
Whole grains and legumes provide valuable fiber
Oats, brown rice, beans and lentils are rich in fiber. Fiber slows the absorption of sugar and supports a healthy gut environment, both of which are associated with better liver function.
Fatty fish and olive oil can be good choices
Salmon, mackerel and sardines provide omega 3 fatty acids, which Kat Durston says can help reduce liver fat and inflammation in liver tissue. Olive oil is rich in monounsaturated fats and can be a healthier choice than butter as a source of dietary fat.
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Swap sugary drinks
Soda often contains large amounts of fructose, which is primarily metabolized by the liver. Consuming too much can increase the liver’s production of fat. Unsweetened seltzer water is an alternative that provides fizz without added sugar.
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This article is made and published by Mie Hermansen, who may have used AI in the preparation.