In Summer, You Should Eat More of This: Your Liver Will Thank You

If you suffer from fatty liver or obesity, you can reverse it with the help of these foods.

Fatty liver is the most common liver disease in many countries, affecting almost a quarter of the population. This disease is a generalized metabolic disorder that predisposes people to diabetes, high blood pressure, changes in blood fat levels, and heart disease. However, it is possible to combat fatty liver through diet.

One of the clearest indicators of this disease is obesity and the accumulation of fat in the abdominal area. Many people have a hereditary tendency toward fatty liver, which often becomes apparent when the waist circumference increases.

To prevent or reverse it in its early stages, you should follow a diet that includes several types of foods that are especially good for the liver, heart, and circulatory system. Plant-based foods rich in fiber, such as vegetables, tubers, berries, fruits, and whole grains, are particularly beneficial for the liver.

According to Harvard Health Publishing, studies have found that a plant-based diet, such as the Mediterranean diet, is better for the liver and helps prevent degenerative diseases. A diet containing fruits, vegetables, whole grains, legumes, nuts, and vegetable oil reduced liver fat content by 29 percent in a study published in the scientific journal Circulation.

In 2023, plant-based diets were again associated with a lower risk of fatty liver and reduced liver fat content. According to research findings, one should consume as little red meat and processed meat as possible and instead focus on eating more fatty fish and lean poultry.

When it comes to vegetables, a 2020 study found a link between a diet rich in cruciferous vegetables—such as kale, cauliflower, broccoli, and Brussels sprouts—and a reduction in liver fat. Garlic is another excellent ally, as it has properties that protect the liver from damage. A study published last year found that people with non-alcoholic fatty liver disease could benefit from adding whole grains, legumes, and potatoes to their diet. All of these foods contain resistant starch, which research has shown to reduce fatty liver and alleviate existing liver damage.

Many dark berries, including blueberries, raspberries, and blackberries, contain antioxidants called polyphenols, which help protect and cleanse the liver.

Finally, remember that daily physical activity, even at a moderate level, along with low alcohol consumption or even abstinence, is key to keeping your liver in top condition.