Diet gun

Liver is an organ that helps process nutrients and drugs absorbed from the digestive system, stores energy, breaks down substances such as drugs and alcohol and removes them from the body, helps synthesize bile which is necessary for the digestion of fatty acids.

Non-alcoholic fatty liver disease (NAFLD) is the accumulation of fat in the liver in people who do not drink or drink little alcohol. It occurs mainly in overweight or obese people.

Even healthy people can have some fat in their liver, but if there is more than 5% fat, you may have some form of NAFLD.

NAFLD can develop into fatty infiltration in the liver, but also into Non-Alcoholic SteatoHepatitis (NASH) and in the long term, permanent damage can be created in the liver tissue and affect some of the liver functions that we mentioned.

The creation of NAFLD or NASH is related to genetics, insulin resistance, type 2 diabetes, permanently high levels of triglycerides in the blood, overweight and obesity.

In addition to genetics, our diet has a great relationship with almost everything else. With a balanced diet we will not have the creation of NAFLD and if we have it we can limit or eliminate it.


5 categories of foods that can help us are the following

1. Fatty fish

Fatty fish such as salmon, sardines, tuna and trout are high in omega-3 fatty acids, helping to reduce fat in the liver, increasing protective HDL cholesterol and reducing triglyceride levels in the blood.

2. Legumes

Legumes such as lentils, beans, chickpeas, soy contain vegetable proteins and fiber, helping to improve gut health, reduce blood glucose and triglycerides in people with obesity.

3. Whole grains and Vegetables

Like legumes, whole grains and vegetables that are rich in fiber are associated with a reduced risk of NAFLD-related diseases by helping to reduce blood triglyceride levels.

4. Nuts

Adding nuts to our diet is associated with reduced inflammation, insulin resistance, oxidative stress and a lower incidence of NAFLD. Walnuts in particular are a good source of vegetable fat that exhibits anti-inflammatory properties. The presence of arginine in walnuts helps the liver get rid of waste products such as ammonia and glutathione.

5. Coffee

Drinking up to 2 cups of coffee per day has been shown to reduce the number of abnormal liver enzymes in people at risk for liver disease.


The foods we mentioned will help with NAFLD, but it is equally important to have our weight at normal levels for our age, gender and body type.

In case of obesity with NAFLD, consuming these foods will not benefit us much if we do not also follow a program to reduce our weight to our ideal range.