2023-09-27 20:09:00
New Study Reveals Diet That Can Prevent Fatty Liver Disease
By Sophie Brünke | September 27, 2023, 8:09 p.m.
A fatty liver poses an immense health risk. It can be followed by liver cirrhosis and even cancer. There is currently no drug therapy; treatment is currently based on exercise and nutritional interventions. But which diet can prevent fat deposits from forming in the liver in the first place? FITBOOK nutrition expert Sophie Brünke presents the results of a new study that aims to answer exactly this question.
The most common cause of chronic liver disease worldwide is non-alcoholic fatty liver disease (NAFL), which had a prevalence of 20 to 30 percent in the adult population in 2017. The problem is that this first warning sign of serious liver disease often remains undetected for a long time because those affected usually do not feel any symptoms. The only possible symptoms are fatigue or slight discomfort in the abdominal area. This makes it all the more important to avoid developing fatty liver disease in the first place – and a research team from Spain knows how. They have researched a combination in which a certain diet is intended to prevent fatty liver disease.
The liver is only slightly noticeable when it becomes fatty. That’s why it can remain undetected for a long time. It often results from being overweight, especially with a lot of belly fat, unhealthy blood lipid levels or insulin resistance. These are caused by an unbalanced diet and lack of exercise.
A research team from Spain conducted a review of a variety of studies on fatty liver disease to identify dietary patterns, foods, and nutrients to alleviate NAFL.
The study authors believe that previous therapeutic approaches are too unspecific. Although a weight reduction of seven to ten percent of your own body weight is recommended, there are few guidelines for the consumption of individual foods. Only avoiding processed foods and fructose is recommended. There are no guidelines regarding macronutrients, but some professional societies recommend the Mediterranean diet, also known as the Mediterranean diet. The analysis of the current review confirms the positive effect of the diet – and came to further exciting findings.
Typical of the Mediterranean diet is a high intake of vegetables, fruits, whole grains, nuts, and legumes, olive oil, a moderate intake of fish and seafood, and a low intake of meat and dairy products. The advantage of this diet is that it is rich in monounsaturated fatty acids, polyunsaturated fatty acids, antioxidants, and fiber. These nutrients can prevent the progression of NAFL.
In contrast to a typical Western diet, which is characterized by a high consumption of animal products and highly processed foods, the Mediterranean diet provides less fructose, a sugar that has been proven to promote the development of fatty liver disease more than other sugars.
Coffee protects against the development of NAFL and reduces the severity when fatty liver disease has already progressed to steatohepatitis. The hot drink contains a variety of compounds, including polyphenols. Consumption was associated with a 29 percent lower risk of NAFL. The effects were evident with more than two cups of coffee per day. In addition, the coffee should not be additionally sweetened with sugar.
People who suffer from fatty liver tend to eat an unbalanced diet. This also means that they consume little fiber. However, these have preventative potential. On the one hand, a high intake of fiber leads to lower calorie intake and thus a reduction in body weight. The German Society for Nutrition recommends 30 grams of fiber per day. On the other hand, fiber promotes healthy intestinal flora, which has a positive effect on inflammatory processes in the body. When fiber is fermented by intestinal bacteria, short-chain fatty acids are created, which perform several functions in the body. Among other things, they improve insulin metabolism, reduce inflammation, strengthen the immune system and the intestinal barrier.
If you want to protect yourself from a diseased liver, you should stick to the Mediterranean diet, which also provides plenty of fiber. Another easy component for coffee lovers is several cups of unsweetened black coffee a day. In combination with weight reduction if you are overweight, the liver is optimally protected.
Sources:
1. Ekstedt, M., Nasr, P., Kechagias, S. (2017). Natural History of NAFLD/NASH. Current Hepatology Reports.
2. Montemayor, S., García, S., Monserrat-Mesquida, M. et al. (2023). Dietary Patterns, Foods, and Nutrients to Ameliorate Non-Alcoholic Fatty Liver Disease: A Scoping Review. Nutrients.
3. German Society for Nutrition (DGE). fiber. (accessed on September 27, 2023)]
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