Indian Diet Plan for Non-Alcoholic Fatty Liver Disease ( NAFLD & NASH Diet Chart )

I don’t even drink alcohol … how on the earth is this possible? This is the first thing that will come to our minds when we test positive for fatty liver disease. However, alcohol consumption alone does not cause fatty liver disease. It just worsens the already developed fatty liver. Let’s take a look at what a NAFLD & NASH diet chart looks like? Indian Diet Plan for Non-alcoholic fatty liver disease.

Table of Contents

The process of Fatty liver; How does fat deposit in the liver?

The liver is an organ that performs various critical functions for good health. It helps in the breakdown and processing of food, purification of blood, building proteins, removing toxins, balancing hormones, as well as in storing energy.

Deposition of fat starts when the body’s fat production increases and the liver fails to metabolize the fat efficiently. Similarly, when the extra sugar in the circulation is deposited in the liver, that too gets converted into fats. This may add up to the fatty deposition in the liver.

What is Non-Alcoholic fatty liver / NAFLD?

Non-Alcoholic Fatty Liver Disease is also known as “hepatic steatosis”. It is caused due to metabolic dysfunction of the liver. There is a build-up of the fatty layer in and around the liver. It might develop because of over-consumption of sugar, insulin resistance, obesity, or genetics.

Prolonged non-alcoholic fatty liver can cause diabetes, heart disease, kidney disease, liver cirrhosis, as well as liver cancer.

Symptoms of NAFLD:

Heaviness on the right upper side of the abdomen along with swelling.
Reddish palms.
General fatigue.
Yellowish eyes and skin.
Abnormal liver enzymes.

Causes of NAFLD?

Obesity: Obesity causes inflammation in the liver and body. This inflammation leads to the deposition of the fatty layers around the liver. However, when bodyweight is not reduced this deposition worsens leading to NAFLD.

Insulin Resistance: Pre-diabetics have insulin resistance. Hence, An increase in the circulating sugars in the blood leads to more fatty deposition in the liver.

Dyslipidaemia: High circulating fats lead to extra deposition of triglycerides and cholesterol. This is the leading cause of non-alcoholic fatty liver disease. Watch our video on How to reduce cholesterol.

Junk food: Junk-like processed foods, sugar, refined carbs, as well as aerated drinks directly leads to high levels of fat in the body. This may worsen if the person has high body weight or insulin resistance.

Genetics: Few people have genes that are prone to the fatty liver.

Treatment of Non-Alcoholic Fatty Liver Disorder:

Appropriate exercise: A considerable cardio workout helps with fat breakdown and weight reduction. This helps reduce fatty liver.

Improving insulin sensitivity: Improved insulin sensitivity helps reduce fat deposition on the liver cells. It also helps in reducing circulating sugars and aids weight loss.

Diet: Include foods that are rich in fiber, antioxidants, and vitamins. These help in reducing inflammation and fat deposition.

Indian Diet Plan for Non-Alcoholic Fatty Liver Disease ( NAFLD & NASH Diet Chart )

Here is the Indian Diet Plan for Non-Alcoholic Fatty Liver Disease ( NAFLD & NASH Diet Chart ).

Food List For Fatty liver:

Fiber-rich foods:

Whole grains, green vegetables, whole fruits, sprout are all rich in fiber. High fiber helps in weight reduction and also reduces fat deposition in the liver. Include millets, multigrain flour, quinoa, and broken wheat.

Methi seeds:

Methi is high in soluble fiber that reduces fat absorption and fat deposition. It also aids in weight reduction. Soaked seeds help reduce fat absorption from the gut and also removes excess circulating fats. Read benefits of methi seeds.

Omega 3 rich foods:

Fish, olive oil, avocados, almonds, walnuts, flaxseeds are all rich in omega 3 fatty acids. Omega 3 fatty acids help to reduce inflammation in the body. It also improves liver function. It helps in the breakdown and use of accumulated fats. it also helps in reducing the already damaged liver.

Avocados:

Avocados are rich in healthy fats. They have considerable amounts of omega 3 fatty acids. It helps in slowing the damage of the liver. The low glycaemic index and high fiber helps in weight reduction and improves insulin sensitivity.

Sunflower Seeds:

These seeds are rich in antioxidants and vitamin E. These help in reducing body inflammation and improve liver function.

Grapefruit:

Grapefruits are rich in vitamin C, fiber, as well as antioxidants. It helps improve liver functions along with weight reduction. It helps the already damaged liver to improve cell function and health. The fiber also helps in weight reduction thereby reducing fat deposition.

Oatmeal:

Oats are rich in soluble fiber called beta-glucan. It helps you to stay full for a longer period of time and also avoid overeating. It not only aids in weight reduction but also helps to reduce fat absorption and deposition.

Garlic:

Ayurveda or ancient science has always emphasized the use of garlic for its properties to reduce cholesterol. The enzymes in garlic flush all toxins from the liver along with the fat. As well as the antioxidant property also helps in improving liver function.

Soy:

The phytoestrogen in soy products helps to reduce fat absorption and fat deposition in the liver. It also reduces the damage to the liver caused by inflammation.

Green Tea:

Green tea is rich in antioxidants. Studies have proven it helps in weight reduction as well as to flush toxins from the liver.

Indian Diet Plan for Non-Alcoholic Fatty Liver Disease ( NAFLD & NASH Diet Chart )

Here is the Indian Diet Plan for Non-Alcoholic Fatty Liver Disease ( NAFLD & NASH Diet Chart )

Early morning:

1 teaspoon soaked methi seeds with 1 cup warm water + 2 garlic pods

Breakfast:

Vegetable oats appam 5 pcs + green chutney

Oats and soy milk avocado smoothie

OR 1 bowl potato poha

Mid-morning:

1 cup green tea + 2 walnut halves + 2 almonds

OR 1 fruit ( grapefruit, kiwi, Avacado, pear, papaya, tomato, etc )

OR 1-2 scoop of whey protein shake ( In most cases the doctor’s advice for it)

Lunch:

1 cup Salad + Bajra Roti + 1 cup green vegetable + 1 cup dal or sprouts + 1 glass buttermilk

1 cup salad + daliya pulav + 50 gms stir-fried tofu with broccoli/cauliflower at the side

1 cup salad + 2 phulka + pumpkin ki sabji + soybean ki curry

Snacks:

1 cup turmeric milk + 1 Khakra

1 small moong dal chilla

2 boiled egg whites

Dinner:

1 cup vegetable soup + 1 cup Vegetable Dal khichdi + 1 cup curd

salad + 1 multigrain roti + 1 cup green leafy vegetable / bottle gourd + 1 glass buttermilk

Bedtime:

Chew 1 garlic pod along with warm water and lemon

EndNote:

Early detection of fatty liver helps manage the condition very easily. The basic step to reverse NAFDL is to adapt to a healthy lifestyle. Hence, weight reduction, regular exercise, as well as avoiding alcohol can reduce the risk of NAFLD. Hope this Indian Diet Plan for Non-Alcoholic Fatty Liver Disease ( NAFLD & NASH Diet Chart ) helps you in achieving your goals. Please subscribe to our Youtube channel or contact us at care@dietburrp.com for a personalized diet plan to cure your health issue.