Diet tips to manage and prevent fatty liver disease

According to Dr. Bui Thi Thuy, non-alcoholic fatty liver disease (NAFLD) occurs when fat makes up more than 5% of the liver's weight in individuals who consume little to no alcohol. The condition is often linked to obesity, type 2 diabetes, and dyslipidemia, and cases are increasing globally, including in Vietnam, due to rising obesity and sedentary lifestyles. Since there is currently no specific drug treatment, managing NAFLD relies on early lifestyle interventions, including diet and exercise, to prevent further liver damage.

Dietary Recommendations for NAFLD
A key principle in managing NAFLD is to limit fat intake, specifically saturated and trans fats, while prioritizing healthier unsaturated fats. The goal is for saturated fat to be less than 7–10% of your daily energy, with total fat intake making up 20–25% (about 45–60 grams) per day for adults.

Healthy Fats: Incorporate healthy fat sources like vegetable oils (about two tablespoons daily), nuts (15–20 grams), and fatty fish such as salmon and sardines two to three times a week to boost your omega-3 intake.

Carbohydrates: Choose low-glycemic index (GI) foods, which release sugar into the bloodstream more slowly. Good examples include leafy greens, whole grains, legumes, and fruits like pears and apples. Adults should aim for 300–350 grams of rice or two to three slices of whole-grain bread per day, along with two to three servings of fresh fruit.

Sugars and Unhealthy Foods: Avoid foods high in simple sugars, especially fructose found in soft drinks, sports drinks, and sweetened teas. Sugar should be less than 10% of your daily energy intake, ideally under 25 grams. You should also steer clear of animal organs, fast food, and processed products that are high in cholesterol and unhealthy fats. Alcohol should be completely avoided, as it can cause severe liver damage.

Lifestyle and Management
Beyond diet, several lifestyle factors are critical for managing NAFLD:

Sleep: Aim for seven to eight hours of sleep per night, as staying up late can disrupt your biological rhythm and increase inflammation.

Exercise: Engage in regular physical activity, aiming for at least 30 minutes a day, five days a week.

Hydration: Drink 1.5–2 liters of water daily and limit sugary and carbonated drinks.

Medical Monitoring: Regularly monitor liver enzyme levels and follow your doctor's advice to effectively track and manage your condition.