1) Lose weight

Weight loss is the most important intervention.

Research shows that with 3–10% weight loss, 67% of people recover from a fatty liver (8). For someone weighing 75 kg, that means 2.25–7.5 kg of weight loss. I know; losing weight is easier said than done. It is often your weakest link that determines your biggest complaint. Are you eating too many carbohydrates, or moving too little/ sitting a lot? What about your gut flora? What about the progesterone-oestrogen balance, which plays an even more important role during menopause? What about your sleep? What about stress? And don't forget to have your thyroid values checked.

2) Eat anti-inflammatory foods

Omega-3 fatty acids, coffee, nuts, green tea, avocado and olive oil are beneficial.

Coffee is beneficial, but limit it to a maximum of 2–3 cups and avoid coffee after midday because of its influence on your biorhythm:

3) Limit the number of eating moments to a maximum of 3 per day

A high meal frequency also contributes to the development of a fatty liver. How does that work? Every time we eat, an inflammatory response arises in the body. (12) This is also called a postprandial inflammatory response. The more often we eat, the higher the level of inflammation, and the higher the fat storage. So minimise snacks, especially those with fast carbohydrates/sugar.

4) Make sure you get enough vitamin E

Vitamin E is often used in naturopathy in the treatment of a fatty liver. Vitamin E is a fat-soluble antioxidant. Simply put, it keeps fats stable so they do not oxidise. As long as fats in the liver remain stable, your liver knows how to deal with them. The liver can, for example, convert them into other substances or release energy from them.

Vitamin E is very valuable, especially in all fat-rich tissues. Think not only of the liver but also of the brain. Foods in which you find a lot of vitamin E are: wheat germ oil (number 1), almonds, avocados, spinach and kiwis.

5) Stop eating between 6:00 and 7:00 PM.

The later in the day you eat, the greater the chance of a fatty liver. Note that it is not a problem if this does not always work out, but set this as your goal as much as possible.

6) Take a short walk after your meal

A short walk after your meal helps your muscles take up glucose from the blood directly. As a result, your blood sugar and insulin rise less sharply. This lowers fat production in the liver and reduces the inflammatory response after eating.

7) Maintain a healthy gut flora

A gut flora that is disrupted over a long period can lead to a leaky gut. Bacterial residues, also called endotoxins, then enter the bloodstream and cause inflammation and oxidative stress in the liver. At the same time, choline and bile acids fall out of balance, so fat is removed less effectively. The result: fat accumulates.

Inulin is an interesting fibre here, especially with a high intake of glucose-fructose syrup from soft drinks and processed foods. In animal research, inulin was able to almost completely reverse a fatty liver caused by a high intake of glucose-fructose syrup.

In which foods do you find a lot of inulin?

• Chicory root (18 g per 100 g)

• Jerusalem artichoke (13 g per 100 g)

• Garlic (up to 12.5 g per 100 g)

• Leek (6.5 g per 100 g)

• Onion (4.3 g per 100 g)

• Asparagus (2.5 g per 100 g)

• Wheat bran (2.5 g per 100 g)

• Barley (0.8 g per 100 g)

• Bananas (0.5 g per 100 g)

Bron: PowerAcademy - Ir. ing. Mohammed Boulahrir, Orthomoleculair therapeut & Klinisch psycho neuro immunoloog