Top 5 Foods Nutritionists Recommend To Help Combat Fatty Liver Naturally
As the incidence of fatty liver disease continues to climb in India, experts are increasingly highlighting the role of diet in supporting liver health. A recent study published in The Lancet Regional Health Southeast Asia indicated that nearly 40 % of adults in the Phenome India-CSIR Health Cohort may be affected by metabolic-dysfunction-associated steatotic liver disease (MASLD), a form of fatty liver not linked to alcohol consumption but associated with metabolic issues like obesity and diabetes. If left unchecked, the condition can escalate to more serious complications such as liver fibrosis or even cancer.
To help address this, nutritionist Deepshikha Jain, who holds an MSc in Global Public Health Nutrition and works as a national diabetes educator, shared a list of foods and drinks that can support liver function and help reduce inflammation when incorporated regularly into meals. Her recommendations, shared on Instagram on February 14, focus on ingredients known for their anti-inflammatory and antioxidant properties.
1. Black Coffee: Jain notes that the caffeine in black coffee may slow the progression of liver disease by supporting liver function, provided it’s consumed without additives like cream or sugar.
2. Blueberries: These berries are rich in compounds that reduce inflammation in liver cells, which can protect against the development of fatty liver.
3. Amla: Also known as Indian gooseberry, amla is prized for its high vitamin C content and its ability to lower oxidative stress, potentially improving liver health.
4. Avocado: A nutrient-dense fruit, avocado contains glutathione, which may aid in the regeneration of liver cells and reduce oxidative damage.
5. Turmeric with Black Pepper: Turmeric’s key compound curcumin has powerful anti-inflammatory and antioxidant effects, and when paired with black pepper, its absorption in the body increases making this common kitchen duo beneficial for liver health.
The nutritionist emphasizes that these foods are supportive and should complement broader lifestyle changes such as physical activity and managing metabolic risk factors.
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