Cases of fatty liver are rising worldwide. However, what you put in your body can make all the difference. Dr. Saurabh Sethi, a gastroenterologist and hepatology specialist, has outlined four snack combinations that will help improve your liver health. These snacks can help, but work best when combined with regular movement, a realistic weight loss plan, and a Mediterranean-style diet. In this article, we will find out more about why eating properly helps your liver and explore four healthy snacks that will help you achieve this goal.
What is Fatty Liver?
The most common form of fatty liver is known as MASLD (metabolic dysfunction-associated steatotic liver disease). It is triggered by a resistance to insulin and obesity. Over time, it can progress from a simple buildup of fat to inflammation and even fibrosis and cirrhosis. The best defense against fatty liver is living a healthy lifestyle. You can improve the state of your liver and level of inflammation by getting active and losing around 5% to 10% of your body weight. There are no real quick fixes, and your health will only improve through the adoption of healthy eating and exercise habits.
How the Correct Diet Can Help Your Liver Health
Studies have shown that eating a Mediterranean diet rich in fruit, vegetables, whole grains, legumes, olive oil, fish, and nuts reduces liver fat and improves sensitivity to insulin. You should also limit the intake of ultra-processed foods and foods with added sugars. By doing so, you will have covered the majority of dietary factors that determine the development of fatty liver. Quite interestingly, coffee seems to lower the odds of significant liver fibrosis in people with fatty liver (if you already drink it). Let’s take a look at a few choice snacks that can help lower your fatty liver risk.
Dates with Walnuts
Dates are often considered by many to be too sweet to be good for you. However, what most people don’t know is that dates are high in soluble fiber. This fiber helps prevent fat buildup in the liver by slowing down sugar absorption and digestion. The walnuts in this snack supply the body with ALA omega-3s and polyphenols. Combine two dates with a handful of walnuts a couple of times every week to provide your body with the soluble fiber needed to control your blood sugar curves. Studies have also shown that the nuts can improve lipid profiles.
Dark Chocolate with Mixed Nuts
You may be pleasantly surprised to see chocolate on this list. However, keep in mind that this is not the milky, candy-bar style chocolates that you may be used to eating. You should ideally be consuming dark chocolate with 70% or more cocoa content. A couple of squares of dark chocolate contain the required antioxidant polyphenols that can help bring oxidative stress under control. For the best results, add a handful of pistachio or almond nuts to the dark chocolate. This will provide your body with healthy fats and vitamin E. Just remember that you should not overindulge, and stick to a couple of pieces of chocolate mixed with a moderate handful of mixed nuts.
Apple Slices with Cinnamon and Honey
While this one may sound like an indulgent dessert or comfort food, it is actually a great choice for supporting a healthy liver. Apple slices contain pectin, a soluble fiber that supports beneficial gut bacteria and helps transport fat out of the system. Then add a little honey to give the dish a dash of sweetness and a sprinkle of cinnamon that contains its own particular beneficial plant compounds. You can either eat this dish cold or warm it up to give it more of an apple pie feeling. This dish will satisfy your sweet tooth cravings without leaving you feeling sluggish afterwards.
Plain Greek Yogurt with Berries
There are so many colorful types of yogurt in an array of sugar-laden flavors. However, the one you should be looking for is plain Greek yogurt. This type of yogurt is rich in protein and full of live cultures. The probiotics found in cultured yogurt can help to rebalance your gut ecosystem, which improves liver enzymes and steatosis in MASLD. Add some strawberries or blueberries to get a boost of vitamin C and anthocyanin polyphenols. According to studies, these compounds can potentially prevent the buildup of hepatic fat and oxidative stress.
Other Beneficial Food Choices
Try to create most of your meals around the basics of the Mediterranean diet. This means that your meal should consist of a quarter plate of proteins (fish, legumes, poultry), half a plate of vegetables, and a quarter plate of whole grains. Aim to eat around 1 to 2 dishes of oily fish every week, such as sardines or salmon. Several studies suggest that consuming omega-3s can reduce liver fat and improve triglycerides. Additionally, exercise also makes a huge difference, so try to aim for around 150 minutes of moderate activity per week.
The Bottom Line
Food won’t magically fix you overnight, but it will definitely help improve your metabolism over time. Aim to eat mostly whole foods and stay away from ultra-processed foods and sugary treats. Additionally, you should make a plan to introduce the above four snack combinations to your weekly diet. Not only are they simply delectable, but they will also reduce your chances of developing a fatty liver in the long run. If you are dealing with advanced liver disease, make sure you speak to your dietician to ensure that you are eating the correct diet and that these choices are safe for you.
Read More: 20 Nutritious Foods That Taste Better Than Junk Food