NASH friendly diet: What to know

Nonalcoholic steatohepatitis (NASH) is a progressive form of nonalcoholic fatty liver disease (NAFLD). Dietary changes can slow the progression of nonalcoholic steatohepatitis and prevent permanent liver damage.

There are no approved drug treatments for NASH. Case management methods include Lifestyle and diet changeIncluding eating a nutritious diet rich in a variety of plant foods.

The NASH-friendly diet will also limit or eliminate certain types of foods, such as animal products and processed foods.

having a nash Indicates A person has excess fat and inflammation in the liver that can cause scarring or cirrhosis of the liver. As scar tissue builds up in the liver, it can affect its function, and without treatment this scarring can lead to cirrhosis and liver failure. A proper liver diet may prevent nonalcoholic steatohepatitis or reduce further damage in a person with the condition.

Keep reading to learn more about the NASH diet, including foods to eat, foods to avoid, and other lifestyle changes that can benefit people with this condition.

The healthy NASH diet focuses on making changes to the diet by including it in a varied diet nutritious foods.

The program may seem restrictive at first and require major changes in the daily eating patterns of some people. However, the nutritious NASH diet still allows for a range of foods.


Vegetables are essential to overall health. Eating a wide variety of vegetables regularly helps ensure that the body gets plenty of nutrients and vitamins. Adults should eat about 2-4 cups of vegetables per day, depending on their gender and age.

Some examples of vegetable groups include:

  • Dark leafy greens, such as kale, mustard greens, and spinach
  • Root vegetables, such as yam, turnip, and beets
  • Legumes, including beans, peas, and lentils
  • Cruciferous vegetables, such as Brussels sprouts, cabbage, and broccoli
  • Alliums such as onions, garlic, and leeks
  • Stem vegetables, such as celery, asparagus, and fennel

There are many vegetables that should be included in the diet. It can be very important to find a variety and eat enough vegetables each day.

the fruit

Fruit can be part of the NASH diet in moderation. Whole fruit can provide many nutrients and vitamins to the body and can make a suitable snack or dessert.

Fruits may include:

  • Citrus fruits like lemon, orange and grapefruit
  • Core fruits such as apricots, plums, and peaches
  • Berries, including raspberries, raspberries and blackberries
  • Watermelon, such as watermelon and cantaloupe
  • Tropical fruits like pineapple, banana and papaya

all grains

Whole grain options may provide an alternative to processed and refined grains that are rich in fiber and nutrients.

Whole grains or alternatives include:

  • wheat
  • brown rice
  • Barley
  • oatmeal
  • corn
  • black wheat
  • quinoa

Good protein sources

The NASH diet will also include appropriate sources of protein. Some protein options that may fit into a liver-healthy diet include:

  • Fatty fish, such as cod, sardines, and salmon
  • Cooked shellfish such as shrimp, crab and lobster
  • Lean poultry, such as chicken or turkey
  • Lean shredded red meat options, such as trimmed loin, round or special
  • egg
  • Legumes and beans such as soy products, lentils or chickpeas
  • Nuts, such as almonds, cashews, or peanuts

healthy fats

A healthy diet will still have room for fat but will focus on replacing saturated and trans fats with nutritious and unsaturated fats.

Examples of sources of nutritious fats include:

  • Walnuts
  • Seeds, such as chia and flax
  • Extra virgin olive oil
  • olive
  • avocado
  • Fatty fish such as sardines, herring, and salmon

diet programs

Few diets follow the many tenants of healthy eating. However, with a few modifications, adapting to some eating programs may be easier than trying to create a new one.

Some types of diets that may follow a similar eating pattern to the NASH diet include low-carb diets that limit added sugars and refined carbohydrates. Additionally, low-fat diets that limit trans and saturated fats may also be appropriate.

The NASH diet will also focus on making changes to the diet through exclusion or restriction Some foods, including below.

sugary foods

Foods high in sugar may be an important source of calories with little nutritional value for many people.

Many sugary foods also contain fructose, a fruit sugar that the liver processes during digestion.

The body also breaks down other sugars, such as sucrose or table sugar, into glucose and fructose during digestion, which means that sugar is another source of fructose.

Research from 2021 The fructose in the diet stimulates the body to produce more fat and contributes to insulin resistance. It also states that fructose consumption is a major potential nutritional risk factor for NAFLD.

Examples of sugary foods to limit or avoid include:

  • Sugar-sweetened beverages such as soda, fruit juice, and fruit cocktails
  • Jam and jelly sweetened with sugars
  • Baked goods or canned foods with added sugars
  • Candy and other sweets
  • ice cream
  • Sauces and condiments that contain added sugars

Refined or processed carbohydrates

Processed carbohydrates may cause similar increases in sugars in the body after digestion. An appropriate NASH diet may limit or avoid refined or processed carbohydrates, such as:

  • White bread
  • White rice
  • Carbohydrates and starchy foods
  • Usually fried foods, such as french fries, potato chips and onion rings

fatty foods

Doctors may also recommend eliminating foods high in saturated fats, trans fats or hydrogenated oils.

the National Institute of Diabetes and Digestive and Kidney Diseases It states that these fats are a source of high calories that increase the chances of obesity. Non-nutritive fats may also increase the risk of diseases such as heart disease. Both conditions are risk factors for NAFLD and NASH.

There are many food sources of these fats to avoid, and doctors may recommend eliminating or significantly reducing them, including:

  • Fatty red meats such as beef, lamb, and pork
  • Cold meats, such as canned meats, deli meats, and canned sausages
  • Bakery, biscuits and cakes
  • Packaged foods containing saturated fats and hydrogenated oils
  • Full-fat dairy products, ice cream and yogurt

Doctors may also recommend limiting or adding other foods depending on a person’s risk factors. This may include:

  • Limit sodium intake
  • Eliminate alcohol intake
  • Eliminate dietary supplements that may affect the liver
  • Adding coffee to the diet
  • Add green tea to the diet
  • Add a variety of spices to your diet

A proper liver diet is one of several beneficial changes to help protect and reduce liver damage. Doctors will also recommend another Lifestyle change For the health of the body, including:

Do regular aerobic exercise

Active exercise that raises your heart rate is good for overall health and may help burn calories and maintain a moderate weight.

get about 150 minutes of activity that raises the heart rate each week may be enough for most. This consists of about 30 minutes each day of activities such as:

  • speed walking
  • Gardens
  • Weight lifting
  • trot
  • Bike riding
  • swimming
  • martial arts

Maintaining a moderate weight

Maintaining a moderate weight is an essential step in treating NAFLD and NASH.

Research from 2018 suggests that at least the loss 3-5% of body weight can reduce fat in the liver. Large increases, of about 7-10% of an individual’s total body weight, may also help reduce inflammation and scarring from nonalcoholic steatohepatitis.

other factors

Controlling other factors is an important part of treating or preventing nonalcoholic steatohepatitis. This may include:

  • diabetes control
  • Keep cholesterol at healthy levels
  • Avoid alcohol
  • Avoid smoking
  • Only using over-the-counter medications that may affect the liver under a doctor’s supervision
  • Talk to a healthcare professional before taking any supplement
  • Think about vaccinations for diseases that may affect the liver, such as hepatitis

Anyone with concerns about their metabolic health should consult a physician. In some cases, NAFLD and NASH . will appear No symptoms, making regular check-ups and checkups an important part of prevention.

Anyone with NAFLD or NASH should work with their doctor to discuss treatment options. They may refer the person to a dietitian to develop a meal plan or identify foods they can eliminate from their diet and recommend alternatives.

Changes in diet can prevent ongoing liver damage and slow the progression of nonalcoholic steatohepatitis (NASH), a progressive form of nonalcoholic fatty liver disease (NAFLD).

People with nonalcoholic steatohepatitis tend to have a buildup of fat and inflammation in the liver, which can lead to organ damage in the form of scarring or fibrosis.

Eating more fruits, vegetables and grains are vital dietary changes for people with nonalcoholic steatohepatitis. Avoiding or limiting sugary foods, fatty foods, and refined carbohydrates are also helpful in slowing the progression of the condition.

Regular exercise and maintaining a moderate weight are also recommended for those with nonalcoholic steatohepatitis.


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