If you’ve been diagnosed with Fatty Liver (non-alcoholic fatty liver disease) you might be wondering what can you drink to help reverse the condition (NAFLD).
There’s a spectrum of both healthy drinks and unhealthy drinks to consume if you have Fatty Liver disease.
Scientific studies show that excessive carbohydrates, mostly in the form sugary drinks are the leading cause of the epidemic growth of Fatty Liver disease in the world.
Fatty liver disease (steatosis) occurs when excessive amounts of fat build up in the liver cells. If a liver contains more than 10% of its weight in fat, then you have fatty liver disease and may risk the developing the associated complications with it.
Choosing to drink the right things is one of the most important ways to treat a fatty liver.
Drinks to Avoid for Fatty Liver Disease
Alcohol is the major causes of Alcoholic Fatty Liver Disease (ALD) and should be avoided when trying to heal a fatty liver. Alcohol is also carcinogenic and poisonous to humans and one of the main drivers of multiple cancers in the human body. It’s important to give yourself the best chance to heal by avoiding alcohol altogether. Drinking alcohol can lead to Alcoholic Fatty Liver Disease (ALD) which in turn into serious health complications including enlarged liver, alcoholic hepatitis and alcoholic cirrhosis. (ref )
Avoid sugary sodas
Scientific studies have shown excessive consumption of sugary sodas is one of the primary causes of nonalcoholic fatty liver disease (NAFLD) across the world.
This occurs because the excess sugar consumed in the soda gets stored as fat in the liver. Sugary soft drinks have high fructose corn syrup which contains basic sugar building blocks, fructose 55% and glucose 45%. Sodas are the leading source of added sugar worldwide, and have been linked to a number of health issues including obesity, diabetes, and metabolic syndrome.
During regular soft drinks consumption, fat accumulates in the liver by the primary effect of fructose which increases lipogenesis, and in the case of diet soft drinks, by the additional contribution of aspartame sweetener and caramel colorant which are rich in advanced glycation end products that can possibly increase insulin resistance and liver inflammation. (ref)
If you’re interested in exploring sugar-free soda options and learning more about diet sodas impact on fatty liver disease, make sure to read this article here: https://fattyliverfocus.com/coke-zero/
Avoid sugary fruit-juices
Did you know there is basically the same amount of sugar in fruit juices as there is in sugary sodas? It’s the raw sugar in fruit juices which is just as bad for your liver as the sodas. Excess sugar, that your body doesn’t use, will get turned into fat and deposited into your internal organs which can lead to a worsening fatty liver.
This is why it is so important to cut back on fruit juices with excessive sugar.
If you are craving something sweet, eat raw whole fruit with all its natural fibre and vitamins, this will help reduce the flood of sugar into your body and make you feel more ‘full’ while satisfying your cravings for sweetness.
Avoid any “added sugar” drinks such as – milkshakes, hot chocolates, thick shakes or fruit smoothies!
Make sure to avoid any type of drink that has too much added sugar in it!
The habit of consuming too much sugar is one of the primary drivers in the development of fatty liver disease. Thus, one of the most important steps in healing a fatty liver is to significantly cut back on added sugars in drinks.
Always check the label of a drink before having it, and keep an eye out for the added sugars!
Be it milkshakes, hot chocolates, thickshakes or sugary smoothies – make sure to check for added sugars to see how much it contains.
According to the American Heart Association, the maximum amount of added sugars for a person to eat each day in both drink and food form is:
- Men: 37.5 grams or 9 teaspoons
- Women: 25 grams or 6 teaspoons
Your average can of soda has 39 grams of sugar in it, so having just one a day (excluding everything else you eat) will already put you over the limit!
It’s important to understand there is no need for extra sugar to be in your diet, so the less you eat of it the healthier you will become.
Drinks to have for Fatty Liver Disease
Water (the most important drink!)
Making crystal clear pure water the drink of your choice is one of the most important steps to healing a fatty liver. Drinking lots of clean, revitalizing water with no toxins or heavy metals is the best way help a fatty liver heal.
I personally live in a city where the tap water tastes absolutely terrible. The water tastes heavily of a chlorine and other bad tasting elements in it so I switched to drinking only filtered water.
For filtered water, I recommend using the Berkely system (shown below) which removes a lot of the nasty elements in tap water and makes it a pleasant tasting water. A healthy treat for my body.
Staying hydrated and substituting out sugary drinks with water is extremely helpful in getting rid of a fatty liver.
Green tea is one of the most popular drinks in the world and the good news is it has can have an array of possible health benefits for fatty liver disease.
Green tea is full of powerful flavonoids which have healthy antioxidant properties. The flavonoids in green tea have been shown to decrease oxidative stress and exert anti-virus and-hypertensive effects. Also, based on animal studies, green tea flavonoids have shown to decrease triglycerides and total cholesterol levels, bringing positive health benefits. (ref)
These studies show that green tea may have great potential effects on your body and liver.
If you’re shopping at your local supermarket, make sure to pick out an organic variety of greentea. I recommend the brand below:
Coffee (without added sugar)
Science has shown that increased caffeine intake is associated with a lower risk for NAFLD suggesting a potential protective effect on the liver (ref).
One scientific study has shown that those who drank coffee regularly had a 40 percent decrease in the risk of liver cancer.
Scientists believe the reduced risk of liver cancer is due to the protective properties coffee can have on the liver overall.
More studies have shown that liver cirrhosis has a 25% to 70% decreased risk of occurring in those who drank coffee.
And to top that – another study has shown that there is an inverse relationship between the risk of liver cancer and chronic liver disease (such as non-alcoholic fatty liver) and coffee consumption (ref).
So this shows, that drinking coffee can have health benefits for fatty liver (but on the basis you don’t load up the coffee with added sugar!)
Hot chocolate (cocoa) (but without the added sugar!)
Cocoa contains antioxidants called flavanols which can have positive effects on blood pressure by smoothing the muscle cells of blood vessels to relax and widen them. (ref)
So drinking a delicious hot chocolate may be doing your body and your liver a favor!
So how do you make sure you’re getting the healthy Hot Chocolate?
By combing an organic Cocoa Powder and a natural sweetner such as stevia or erythriol, you can make your own DIY hot chocolate which is healthy for your liver!
In addition, if you want to be extra careful, you could opt for skim milk or almond milk which is low in sugar.
Make sure you read the ingredients label as the majority of Cocoa / Hot Chocolates from the supermarket are full of added sugars which are bad for your liver!
Here’s some Cocoa and Sweetners I recommend from Amazon that you can mix together:
Sparkling water with a dash of lime or lemon juice
Sparkling water with a dash of lime or lemon juice is a healthy alternative to typical fruit juices or sparkling sodas which can have more than 10% of their volume made up of sugar.
Lemons are not very high in sugar, so adding this to your sparkling water is a great way to satisfy fizzy cravings if you get them.
Your average lemon has only 1.5 grams of sugar in it, so if you cut a slice and squeeze it into sparkling water, it will have very little sugar in total being a healthier alternative than soda for your liver.
Sparkling water with squeezed lime or lemon juice is a great alternative to soda if you want to reverse your fatty liver.
As a quick guide, the best way to help reverse your fatty liver through your drinking habits is as follows:
- MAKE WATER the main drink of your choice to help your fatty liver heal;
- CUT-BACK on any drink that has added sugars in it, this includes store bough fruit juices (typical 10%+ sugar), sodas, smoothies and milkshakes.
- AVOID alcohol – as this is one of the worst drinks for your liver and will causes further inflammation and damage.
- DRINK green tea and coffee (these can have possible good health effects on your liver);
- SUBSTITUTE in healthy alternatives. Mix your own cocoa powder with a natural sweetener to make a healthy hot chocolate instead of buying hot chocolate from the store with lots of added sugars.
Key takeaway – reducing sugar in your drinks is one of the most important steps to reversing your fatty liver!
If you found this article helpful, please leave a comment below.
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