🌿Non-Alcoholic Fatty Liver Disease (NAFLD) - What is it and Why Should You Care? 🌿

Let’s start with a couple of key questions: What is the liver? Why is it essential?

The liver is a vital organ, meaning you cannot live without it. It is responsible for numerous crucial metabolic processes in the body. It aids in digestion, helps maintain blood sugar levels, stores and releases vitamins, minerals, and amino acids, and removes toxins from the bloodstream.

What is Non-Alcoholic Fatty Liver Disease (NAFLD)?

NAFLD occurs when the cells inside the liver become filled with fat. This condition is not caused by alcohol consumption and can affect anyone. Certain risk factors increase the likelihood of developing NAFLD, including:

- Being overweight or obese

- Consuming a diet high in ultra-processed foods and simple carbohydrates

- High blood pressure

- High cholesterol

- Pre-diabetes or type 2 diabetes

How Does NAFLD Affect the Liver?

When the liver becomes overwhelmed by the amount of dietary fat it is processing, it begins to store excess fat, causing the liver to become enlarged and inflamed. Over time, this will lead to injury and scarring, known as cirrhosis. Once cirrhosis develops, the liver is no longer able to function properly and is permanently damaged, increasing the risk of liver cancer and the need for a liver transplant.

Preventing and Managing NAFLD

Early intervention is paramount to maintaining liver health. Weight loss, dietary changes, and regular exercise are the best ways to treat and prevent NAFLD.

Nutrition for Liver Health

1. Choose Water as Your Daily Beverage: Unsweetened tea and coffee are also good options. Try to limit or avoid sugary drinks like fruit juices, lemonade, sports drinks, and alcohol as much as possible.

2. Increase Fruit and Vegetable Intake: Aim to consume at least one fruit and one non-starchy vegetable at each meal. Fruits and vegetables are excellent sources of vitamins, minerals, and fiber. Fiber is beneficial for overall health and can aid in weight loss efforts. Increase fiber intake slowly to prevent gastrointestinal distress and ensure adequate water consumption.

3. Opt for Fresh, Lean Protein Source: Choose foods like eggs, beans, fish, or poultry. Avoid processed meats like sausage, hot dogs, bacon, and cold cuts. Limit red meats that are high in saturated fats.

4. Choose Whole Grains: Choose whole grains, such as whole-grain bread, pasta, or rice, at least half of the time. Limit simple carbohydrates like white bread, rice, or pasta, and sweets like cakes, cookies, and pies.

5. Limit Saturated Fats: Reduce intake of saturated fats found in foods like butter, fried foods, and fast food. Instead, choose unsaturated fats such as olives or olive oil, avocados or avocado oil, fatty fish like salmon, nuts, and nut butters.

6. Get Active: Aim for at least 30 minutes of physical activity daily. Always consult with your doctor before starting any new exercise regimen.

7. Limit Salt Intake: If you are retaining fluid, limit salt intake to less than 2000 milligrams per day.

The great news is that you can make better choices for your overall health, especially your liver health. If you have further questions about nutrition for liver health, please reach out. We would be happy to schedule a time to discuss this topic further and make personalized nutrition recommendations for you!

Contact us at Scenic City Dietetics to schedule a nutrition assessment with one of our registered dietitians. Your liver will thank you!