Do people with fatty liver need to avoid fats?

Two jars of olive oil. Illustration photo by Pexels

Answer:

For those with fatty liver, adjusting your diet is essential, especially in managing fat intake. However, completely avoiding fats is not necessary. Instead, it is important to choose the right types of fat and use them in moderation.

Fats play a crucial role in the body, helping absorb fat-soluble vitamins like A, D, E, and K, while also maintaining cell membrane structure and supporting hormonal functions. Completely eliminating fats can lead to energy loss, fatigue, and interfere with your liver’s recovery process.

While managing fat intake, it is important to avoid saturated fats (like animal fats, chicken skin, and organ meats) and trans fats (found in fried foods, processed snacks, margarine). These fats can increase fat accumulation in the liver and raise bad cholesterol levels, contributing to liver inflammation and fibrosis.

For people with fatty liver, unsaturated fats are a better choice. These are found in foods like olive oil, sesame oil, canola oil, avocado, fatty fish (such as salmon and mackerel), and nuts like walnuts and almonds. When consumed in appropriate amounts, these fats are beneficial to the liver and help improve lipid metabolism, reducing liver fat.

Aim to consume around 20-25 grams of pure vegetable oil per day (equivalent to 4-5 teaspoons), spread out over your meals. Opt for cooking methods like boiling, steaming, or pan-searing with minimal oil, rather than deep-frying. Additionally, increase your intake of green vegetables, whole grains, and limit refined carbohydrates, simple sugars, and alcohol—especially since alcohol directly harms the liver. You may also consider adding natural supplements like Wasabia japonica and Silybum marianum, which can aid digestion, enhance metabolism, and improve liver function, helping prevent fatty liver.

It is important to regularly monitor liver function and blood lipid levels, adjusting your nutrition and lifestyle as needed. Consistent physical activity and weight management are also crucial for supporting the treatment of fatty liver. People with this condition should have routine check-ups to allow doctors to assess the severity and provide the necessary guidance and treatment.

Dr. Nguyen Anh Duy Tung

Nutrihome Nutrition Clinic