People often ask me, what foods did I eat to reverse my Fatty Liver? What did my typical diet look like while I was focusing on reversing my Fatty Liver Disease (NAFLD)?
Well these are really good questions and I’ll answer them below. Here are some of the top foods that made up my weekly diet for reversing my Fatty Liver.
I started to include Salmon in my diet much more often. I would often buy fresh Salmon from my local market and bake it in the oven with some herbs. Not only is Salmon delicious, it’s also extremely healthy being very rich in omega-3 fatty acids. These lead to great cardiovascular benefits and decreased inflammation (ref). I ate Salmon once to twice a week.
2. Lean Poultry
Lean, organic, hormone-free chicken breast became one of my main dishes to reverse my Fatty Liver. This provided me with the necessary protein while minimizing my intake of bad fats. Lean chicken was my substitute for fatty red meats which I used to eat quite frequently. Lean chicken breast is a good source of iron and b-vitamins.
I began to include the superfood garlic in more and more of my meals. Garlic appears to be one of the world’s best foods for supporting your immune system. A wealth of scientific literature has shown that garlic can lower blood pressure, reduce serum cholesterol and triglycerides and provide a range of cardio vascular benefits (ref). I used garlic as a powerful natural cleansing agent for my body and liver.
4. Leafy Salads
I began making leafy salads a side staple of most of my dishes. Baby spinach, rocket and lettuce provided a great source of fiber for my gut health and most importantly made me feel really full after each meal so I didn’t have to snack on sweets afterwards. Spinach is also another wonderful superfood that provides an array of health benefits including being extremely rich in antioxidants (ref). Eating lots of leafy salads was key in helping heal my Fatty Liver.
5. More Fruit, Less Fruit Juice!
I ate an array of fruits in moderation including bananas, apples, pineapples and mangoes. All of these fruits provided great sources of vitamins and fiber. One of the most important steps in reversing my Fatty Liver was to stop drinking as much fruit juice and start eating more fiber-rich whole fruit. Eating whole fruit has the benefit of insulating the impact of fructose on my liver and digestive system. Pure fruit juice was really just a concentrated fructose release on my liver and was too much to handle – so eating more fruit was part of the solution to reversing my Fatty Liver condition.
I began to include a wide range of vegetables to go with my meals. These included carrots, broccoli, asparagus, peas, cucumber, cauliflower and pumpkin. These were high in vitamins and minerals and great for my liver health. Eating lots of vegetables was key in my weight loss and healing my Fatty Liver.
I began to include avocados in my diet every other day due to the wonderful health benefits they provide. Avocados are rich in monounsaturated fats, vitamins and minerals and made me feel satiated when added into a meal. Avocados have been shown to boost cardiovascular health and exploratory studies have indicated they may be effective in helping support weight management (ref) . Other studies have shown that because avocados are rich in bioactive nutrients, they play a pivotal role in the prevention of many degenerative diseases (ref). Avocados were a great addition for helping to heal my Fatty Liver.
8. More Walnuts!
I started to eat a lot more walnuts as healthy snacks for my Fatty Liver. Walnuts have substantially higher omega-3 and omega-6 fatty acid content, and the highest level of antioxidant polyphenols, compared to any other nut. Walnuts have also been scientifically shown to improve the liver function of people with a Fatty Liver (NAFLD) (ref). Walnuts were excellent in helping my Fatty Liver reverse itself.
9. Dessert bonus! Yummy chocolate coconut bars!
I didn’t go completely cold-turkey on desserts and chocolates! After much research I found a nice little treat that was okay for me to snack on without spiking my blood glucose levels or giving my liver too much of a hard time. This came in the form of delicious coconut chocolate bars! I used to eat the full-sugar version of these before I had my health problems but this low sugar alternative is just as good!
I would snack on a couple of these chocolate coconut bars throughout the week as a reward for sticking to my new diet and exercise plan!
So if you’re looking for a low-sugar desert – I highly recommend you check them out from Amazon below!