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Nourishing Your Liver: The Best Diet for Fatty Liver for Pakistanis

Eeman Sarfraz:8/22/2023

Unquestionably, Pakistanis enjoy their rich, savory food, but it’s crucial to establish a balance between our culinary traditions and the health of our livers. In Pakistan, fatty liver disease is on the rise, mostly as a result of dietary practices and sedentary lifestyles. However, we may safeguard our livers and advance general wellbeing by adapting our traditional food and adopting thoughtful dietary decisions. In this blog, we will discover about fatty liver disease and the best diet for fatty liver for Pakistanis.

Fatty Liver Disease

Fat builds up in the liver cells, causing “Jigar ki Charbi,” or fatty liver disease. Over time, this may cause liver damage and inflammation. Pakistanis are susceptible to both alcoholic fatty liver disease (AFLD) and non-alcoholic fatty liver disease (NAFLD), with NAFLD being more common because of conditions like obesity, diabetes, and inadequate nutrition.

Best Diet for Fatty Liver for Pakistanis

Embrace Whole Grains

Include whole grains in your meals, such as brown rice, whole wheat roti (chapati), and barley. These grains are full of fibre, which promotes liver health and helps with digestion.

Select Lean Proteins

Choose lean sources of protein, such as lean meats, skinless poultry, lentils (daal), and low-fat dairy items. Protein aids in liver cell repair and overall liver function maintenance.

Include Healthy Fats

You can include traditional sources of healthy fats in your diet, such as olive oil, canola oil, and ghee (in moderation). Comparatively speaking to saturated and trans fats, these fats have a lower likelihood of causing fatty liver.

Fill Your Plate with Colorful Vegetables

Stock up on a range of vibrant veggies like carrots, bitter gourd, and spinach (palak). These vegetables are bursting with antioxidants that fight oxidative stress and inflammation.

Fruits Consumption

Consume fruit in moderation, particularly citrus fruits like lemons and oranges (malta), guavas (amrood), and pomegranates (anaar). These fruits are generally low in sugar and offer vitamins and fiber.

Control Portion Sizes

The portions of our typical meals are frequently oversized. One should control their portion sizes, avoid overeating and try to maintain a healthy weight.

Herbs and Spices

Include liver-friendly herbs and spices in your cuisine, such as coriander (dhania), cumin (zeera), and turmeric (haldi). These substances have inflammatory-reducing qualities.

Drink Enough Water

Drinking lots of water throughout the day will boost liver health and promote detoxification.

Cut Back on Sweets and Sugary Foods

Although tasty, traditional sweets like gulab jamun and jalebi are heavy in sugar. Enjoy them in moderation and from time to time.

Caffeine from Tea

Tea is a mainstay in Pakistani culture and contains caffeine. Due to its caffeine level, regular tea consumption may provide advantages for liver health.

Including liver-friendly foods in your Pakistani diet doesn’t need you to give up your favorite flavors. You may maintain the wellbeing of your entire body and the health of your liver by making wise food decisions. Keep in mind that step-by step modifications can have a big impact on your health. Consult a certified dietician or a healthcare provider, especially if you have pre-existing medical issues.

Let’s honor Pakistani cuisine’s great diversity while also taking good care of our liver, our body’s unsung champion. You move closer to a healthier, happier existence with each attentive mouthful.

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https://www.marham.pk/healthblog/fatty-liver-diet-foods-to-eat-and-foods-to-avoid/


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