​5 foods that can help fight fatty liver disease​

Your liver is doing more than you think as it clears out toxins, breaks down fats and helps your body stay balanced every single day. But when too much fat gathers in liver cells, it slows things down. Fatty liver disease is becoming more common and making small changes in your diet can make a big difference. You do not need special ingredients; just a few simple foods in your daily meals can give your liver the care it needs.

According to research by the National Institute of Diabetes and Digestive and Kidney Diseases, a meta-analysis of four studies with 186 NAFLD patients found that garlic supplements significantly improved liver health. They helped reduce liver enzymes and fat buildup, with a 2.75 times better chance of improvement compared to placebo. To support your liver even more, include plenty of low glycemic fruits, vegetables and whole grains in your meals. Adding healthy fats like omega-3s from fish, flaxseeds and walnuts and using olive oil instead of butter can also help lower liver inflammation. Here are some simple and tasty foods to include that can help support your liver.

Leafy greens like palak, methi and sarson are often kept on the side of the plate but they deserve more attention. Turns out, they’re actually good for your liver. A study published in Nature Reviews Gastroenterology & Hepatology found that green vegetables help lower liver fat by supporting gut health and improving insulin sensitivity. They’re full of fibre, help reduce fat in the liver and keep inflammation in check. They’re also easy on the stomach and support better digestion, which makes a big difference.

Haldi is a common spice that does more than add colour to your food. It has curcumin, which helps remove toxins and keeps liver cells healthy. A 2021 study in Frontiers in Pharmacology reported that curcumin supplementation reduced liver enzyme levels and improved fatty liver markers in NAFLD patients. Just a small pinch in your curries and sabzis can really help in keeping your liver strong and working well.

This small tangy fruit does a lot more than you might think. Amla is full of vitamin C and antioxidants that help remove toxins and lower fat buildup in the liver. According to a 2020 clinical trial in Journal of Food Biochemistry, amla extract significantly improved liver function tests and reduced oxidative stress in fatty liver patients. You can eat it raw, mix it into chutneys or even have it as juice in the morning.

Garlic may be simple, but it does a lot for your liver. It helps activate enzymes that remove toxins from the body. It also supports fat breakdown and helps manage cholesterol, which is helpful for fatty liver. The National Institute of Diabetes and Digestive and Kidney Diseases meta-analysis found garlic was linked to improved liver fat levels and better liver enzyme profiles in people with NAFLD. Add it to your tadka or roast a few cloves and eat them as they are.

Flaxseeds may be tiny, but they are full of fibre and omega-3s that help reduce fat in the liver. A 2016 study in the Journal of Nutrition and Metabolism found that adding flaxseeds to meals lowered liver enzymes and improved fat levels in people with fatty liver. They also help bring down swelling and support digestion, making things easier for your liver. Add them to curd, smoothies, or mix into rotis.

Talk to your doctor before jumping on any diet.