My recent health checkup showed elevated liver enzymes and early fatty liver, even though I've never touched alcohol. I'm vegetarian and eat home-cooked food daily. What changes can I make in my diet?

Ans:

Fatty liver is a condition in which there is an increased build-up of fat in the liver and scarring of the tissue.

It is important to lose weight and increase physical activity.

Avoid refined carbs and include leafy greens -- they contain chlorophyll which helps cleanse toxins from the bloodstream.

Make sure your diet has enough MUFA (healthy fat) by including nuts and avocado.

Green tea and garlic work as excellent antioxidants.

Ensure your diet has enough high fibre and adequate protein, combined with high intensity workouts.

Ans: Liver plays a tug of war between the Adrenals and the pancreas. Adrenal gland rises the blood sugar in terms of stress and pancreas try to combat that elevated sugar. Liver in between tries to sort out the risen sugar into store as glycogen
Liver gets stretched too much mediating this process between stress and combating stress
If on top of this wrong habits of food intake, untimely meals, stresses the liver even more hence fatty liver. So to address the fatty liver, stress management and dietary discipline play a vital role
Early dinner before 7 pm and avoid fried, fatty food and animal protein after3 pm.

Ans: Managing and potentially reversing fatty liver involves a balanced diet, portion control, and lifestyle changes. Foods you can include are avocados, nuts (walnuts, almonds), seeds (flaxseeds, chia seeds), and olive oil for heart-healthy fats. Leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower), and bell peppers help to reduce liver fat. Add whole grains and legumes & beans to your diet to help with insulin sensitivity. Fruits like berries, citrus fruits (lemons, oranges) combat oxidative stress on the liver. Include low-fat dairy or plant-based yogurt. Drink plenty of water. Avoid white bread, pasta, fast food, processed snacks, high sodium foods and sweets, sugary beverages (soda, juices), and high-fructose corn syrup products. Avoid alcohol completely. have small frequent meals and limit calorie intake. Remain active and incorporate strength training exercises.