Prevent and Reverse Fatty Liver with a Whole Food Plant-Based Lifestyle

Chef Nick shares in his Healthy Eating Adventure testimony "This lifestyle saved my life"

Within 4 months of his change to WFPB lifestyle, Nick was buoyant with his renewed health and energy. He had further cause to celebrate when 2 years later his ultrasound showed resolution of his fatty liver! Over the years of our Healthy Eating Adventures, several more persons have shared that their fatty liver had resolved!

Obesity and being overweight, high blood sugar, and high levels of fats, particularly triglycerides, are all associated with excess deposition of fat in the liver. Fatty liver disease is now the number one cause of cirrhosis and liver failure. Sadly, now children are being diagnosed with fatty livers.

Research is providing insight into how a healthful plant based diet reduces the risk of fatty liver. Diets high in pro-inflammatory foods like red and processed meat increase the risk of non-alcoholic fatty liver disease (NAFLD), according to research from the UK Biobank cohort. Results from this group of 171,000 participants found that those whose diet was pro-inflammatory were significantly more likely to develop NAFLD than those with anti-inflammatory diets. (1) Whole food, plant-based diets are high in anti-inflammatory foods, including berries and fruit, tea, mushrooms, and cruciferous and other vegetables. 

These findings are consistent with the 2005-2010 National Health and Nutrition Examination Survey, which found that adherence to a healthful plant-based diet was protective against NAFLD. (2)

A randomized controlled trial by PCRM researchers published in 2020 showed a 34.4% reduction in fat accumulation in the liver after just 4 months on a WFPB diet. (3) Hepatocellular and intramyocellular lipids were quantified by proton magnetic resonance spectroscopy. This low-fat plant-based dietary intervention reduced body weight by reducing energy intake and increasing postprandial metabolism, and also increased insulin sensitivity. (Also see our blog "Power Foods Diet")

Eat the Rainbow!! Colorful, delicious anti - inflammatory foods!

Onions, garlic, apples, beets, berries, celery, cherries, citrus fruits, coffee, tea, cruciferous veggies, dark chocolate, green leafy veggies, parsley, sage, legumes, mushrooms all have anti-inflammatory properties!!!!

The fiber content in WFPB diets supports a healthy gut microbiome(read more) that, with its significant role in decreasing inflammation, decreasing liver lipid deposition, and increasing insulin sensitivity, is increasingly recognized as playing a role in liver health. 

A whole food plant-based diet eliminates these pro-inflammatory foods:

• Red and processed meat

• Commercial baked goods such as snack cakes, pies, cookies, and brownies

• Bread or pasta made with white flour

• Deep-fried foods

• Foods and drinks high in added sugar, such as candy, granola bars, soda, and sweetened tea

• Foods containing trans fats such as margarine, microwave popcorn, refrigerated dough, and non-dairy creamers

1. Petermann-Rocha F, Wirth MD, Boonpor J. Associations between an inflammatory diet index and severe non-alcoholic fatty liver disease: a prospective study of 171,544 UK Biobank participants. BMC Med. 2023;21(1):123. doi:10.1186/s12916-023-02793-y  

2. Mazidi M, Kengne AP. Higher adherence to plant-based diets are associated with lower likelihood of fatty liver. Clin Nutr. 2019;38(4):1672-1677. doi:10.1001/jamainternmed.2022.6444Akhtar 

3. Kahleova H, Petersen KF, Shulman GI, Alwarith J, Rembert E, Tura A, Hill M, Holubkov R, Barnard ND. Effect of a Low-Fat Vegan Diet on Body Weight, Insulin Sensitivity, Postprandial Metabolism, and Intramyocellular and Hepatocellular Lipid Levels in Overweight Adults: A Randomized Clinical Trial. JAMA Netw Open. 2020 Nov