Non-alcoholic fatty liver disease cases rise: Foods to keep liver safe

Among the lifestyle diseases affecting millions across the globe, the one that is increasing exponentially is non-alcoholic fatty liver disease (NAFLD).

This lifestyle ailment, which affects around 25 to 30 per cent of the world's population, has witnessed a high prevalence in India with close to 40 per cent affected by NAFLD.

What is NAFLD?

NAFLD means that excessive amounts of fat are accumulated in the liver due to various lifestyle habits. If the disease is ignored for a long period of time, it could lead to liver damage or liver cirrhosis (scarred liver and permanently damaged).

The signs of liver damage are jaundice (a yellowish discolouration of the eyes and skin), itchy skin, abdominal swelling like fluid inside the stomach, swelling of feet and anorexia, which are results of a fatty liver.

Dr Bhushan Bhole, Senior Consultant of Liver Transplant and GI Surgery at PSRI Hospital said that non-alcoholic fatty liver disease cases are increasing at a high rate in India.

As of 2022, according to a study published in the National Library of Medicine, approximately one in three adults or children have NAFLD in India.

ALSO READ | The effect of excess sugar on your skin

Also known as metabolic-associated fatty liver disease (or MAFLD), a recent research, presented at ENDO 2023, the Endocrine Society’s annual meeting in Chicago, III, fatty liver is a major risk factor for cardiovascular disease, type 2 diabetes, and a common type of liver cancer.

The study suggested that the major trigger for fatty liver is excess eating. When the liver is not able to break down fats in a normal way, it stores them within it and rise of fat makes the condition unhealthy.

Besides this, obesity, diabetes and high amounts of triglycerides also trigger fatty liver disease.

How to protect yourself from fatty liver disease?

"Fried foods and rich in carbohydrates should have a limited intake. If your daily diet has a high consumption of any fried where there is excess oil or rich in carbs, avoid it," suggested Dr Bhushan Bhole.

ALSO READ | Intermittent fasting isn't working? Try these 5 tips to lose weight

The expert added that for a healthy liver, a diet rich in vegetables and fruits should be consumed. "A high fibre can reduce the incidence of liver disease as it stimulates a healthy gut microbiota and promotes reduced calorie intake," said Dr Bhole.

In a tweet by Dr Cyriac Abby Philips, a hepatologist, shared that low calorie diet drinks can reduce weight compared to fruit juices. Better options for the liver are unsweetened black coffee or tea.

Besides this, according to a study published in 2021, a daily cup of black coffee without sugar can protect your liver against NAFLD. Caffeine appears to lower the number of abnormal liver enzymes which can increase the risk of fatty liver disease.