Food is essential for our body to function. The food that we consume is digested in the stomach, and then reaches the intestines where the carbohydrates, proteins and fats get extracted. These extracted nutrients are then taken into the blood stream and transported to the liver. In the liver, they are either stored or modified for the body’s immediate use.
The liver also works to cleanse harmful agents like alcohol, drugs and body wastes. In a person suffering from liver disease, these jobs are not done very efficiently. A healthy and well-balanced diet can reduce the risk of developing some types of liver diseases. We might also need to change the food we eat depending on the type of liver disease and the stage of damage to the liver. For example, people living with cirrhosis have special dietary needs.
During this year’s nutrition week awareness, as a liver specialist, I would like to bring into the reader’s radar, fatty liver diseases: alcoholic and non-alcoholic related, two increasingly common diseases very closely linked to dietary habits. Non-alcoholic fatty liver disease or NAFLD is said to affect 1 in 4 adults. At times, it leads to cirrhosis and liver failure, and also increases a person’s risk for liver cancer. But the good news is that it is possible to prevent/reverse fatty liver disease.
It is vital to get the right balance between different foods to help with proper functioning of the body and to maintain health. The best way to achieve this is through a well-balanced diet for optimum weight.
A Well-Balanced Diet
A balanced diet is all about mindful eating and drinking habits. The aim is to be disciplined most of the time with allowance for indulgence once in a while. We are often guilty of doing this the other way around!
A diet that is low in salt and sugar, has adequate healthy fat, is high in fibre and protein and a variety of vitamins and minerals is called a well-balanced diet.
The body’s nutritional needs may vary from time to time depending on acute or chronic illnesses and ageing. Hence, constant review and change as per need is crucial.
Diet plays a huge role in NAFLD as it is closely tied to metabolic health. Healthy eating can prevent or even reverse this rampant disease. A good example of a healthful eating pattern is a Mediterranean diet. While there is no strong evidence in favour of any diet, given below are a few pointers that can help in promoting good liver health.
Steer Clear of Fast Food: A study has shown that when fast food constitutes 20% or more of the daily calorie intake, it can lead to fatty liver disease. People who suffer from obesity or type 2 diabetes are especially at risk.
Avoid Soft Drinks: Soft drinks with their increased sugar content can contribute to fatty liver disease. Studies also point to the possibility of black coffee reducing liver scarring.
Stay Away from Alcohol: Alcohol consumption damages the liver, has no nutritional value and affects the gut microbiome in a negative manner. Even social drinking is not recommended for people who suffer from fatty liver disease.
Focus on Whole Foods: From vegetable and berries to poultry and whole grains, a diet that has whole foods is advised. Red meat consumption is best avoided.
Focus on Healthy Fats: Fat does not cause fatty liver! In fact, we need fats too. Fats help us feel satisfied and full, so overeating is less likely. But we need to concentrate on healthy fats like monounsaturated fats in olive oil. It is a well-known fact that the Mediterranean diet can reduce liver fat and help with NAFLD.
Delving into the Mediterranean Diet:
This diet is often promoted to decrease the risk of heart disease, depression, and dementia. It is more of an eating pattern than a strictly regimented diet plan. The Mediterranean diet focuses on fruits, vegetables, fish, olive oil, nuts and whole grains, with fish and sea food being preferred over other forms of animal protein.
While the pyramid gives the food proportion, i.e., more whole grains, fruits and vegetables and decreased intake of red meat, white bread, etc., it does not specify the exact quantity to be consumed. This is because this varies from individual to individual and is dependent on factors like weight and physical activity. The Mediterranean diet also pays attention to healthy fats, unlike other diets. While traditionally, a low-fat diet is recommended for those at risk of heart disease, the Mediterranean diet allows healthy fat consumption – this includes olive oil, avocados, nuts, oily fish, etc. Limited consumption of poultry and dairy is advised with red meat consumption being limited to a few times a month. While water is the beverage of choice, red wine is also allowed – a glass for women and 1-2 glasses for men.
Mediterranean diet is effective in:
- Reducing risk of cardiovascular diseases
- Reducing blood sugar levels
- Reducing BMI and NAFLD
In addition, maintaining a healthy weight and an ideal body mass index (BMI) with regular physical exercise of 150 minutes per week and maintaining a proper waist circumference, cut off being 94 cm (37 inches) for men, and 80 cm (31.5 inch) for women, should not be ignored.
These tips are a great place to start a healthy liver journey. Implementation should be done one at a time with perseverance to stick to the lifestyle changes rather than lose interest at a later date. Small changes are powerful and one must go at their own pace and most importantly enjoy what you eat which will help attain a sustained healthy change in lifestyle!
Remember, nutrition is a lifestyle rather than a short-term plan!
Dr. Swati Raju
Consultant Medical Gastroenterology, Hepatology & Liver Transplant Physician,
Kauvery Hospital, Chennai
