Nutritional Guidelines for Following a Nash Diet: Essential Facts
Nonalcoholic steatohepatitis (NASH) is a progressive form of nonalcoholic fatty liver disease, a condition that affects millions worldwide. While there are no approved drug treatments for NASH, adopting a suitable diet is crucial in managing the condition and slowing its progression.
Key recommendations for a NASH-friendly diet include achieving and maintaining a healthy weight, following a nutrient-rich, anti-inflammatory diet, and avoiding harmful foods.
- Achieving a Healthy Weight
Losing 5-10% of body weight can significantly improve liver health. This can be achieved through calorie reduction and increased physical activity. Regular aerobic exercise that raises the heart rate, such as walking, running, or cycling, is beneficial for overall health and may help burn calories and maintain a moderate weight.
- A Nutrient-Rich, Anti-Inflammatory Diet
A suitable liver diet for NASH focuses on eating a nutritious diet rich in a variety of plant foods. The Mediterranean diet, which emphasizes vegetables, fruits, whole grains, lean proteins, and healthy fats, is a good example.
- Foods to Avoid or Limit
Sugary drinks, sodas, and added sugar-containing fruit juices, refined carbohydrates such as white bread, pastries, and sweets, fried and highly processed fast foods, and excess red meat and processed meats should be limited or avoided due to their high saturated fat content.
- Additional Supportive Dietary Habits
Moderate amounts of green tea and black coffee, which have antioxidant effects and may reduce fat accumulation and fibrosis risk, can be included in the diet. Foods with anti-inflammatory and liver-supporting properties like garlic, turmeric, berries, walnuts, and avocado are also beneficial.
- Hydration and Lifestyle Factors
Ensuring good hydration and avoiding alcohol and smoking further protect the liver and reduce fat buildup. Maintaining a moderate weight is a key step to treating NAFLD and NASH. Losing at least 3-10% of a person's body weight can reduce fat in their liver and help reduce inflammation and scarring from NASH.
Doctors may also recommend eliminating foods high in saturated fats, trans fats, or hydrogenated oils, such as fatty red meats, deli meats, baked goods, packaged foods containing saturated fats and hydrogenated oils, full-fat dairy, ice cream, and yogurt.
In conclusion, a healthy NASH diet focuses on making changes to the diet by including various vegetables, fruits, whole grains, good protein sources, and healthy fats. Anyone with concerns about their metabolic health should consult a doctor, and anyone who has NAFLD or NASH should work with their doctor to discuss treatment options. Together, these dietary modifications, combined with exercise and lifestyle changes addressing sleep and stress, are currently the cornerstone for managing NASH and slowing its progression.
References:
[1] American Liver Foundation. (2021). Nonalcoholic Fatty Liver Disease (NAFLD) and Nonalcoholic Steatohepatitis (NASH). Retrieved from https://www.hepatitis.org/health-info/disease/nafld-nash/
[2] National Institute of Diabetes and Digestive and Kidney Diseases. (2021). Nonalcoholic Fatty Liver Disease (NAFLD) and Nonalcoholic Steatohepatitis (NASH). Retrieved from https://www.niddk.nih.gov/health-information/liver-disease/nafld-nash
[3] Mayo Clinic. (2021). Nonalcoholic fatty liver disease (NAFLD) - Diet. Retrieved from https://www.mayoclinic.org/diseases-conditions/nonalcoholic-fatty-liver-disease/in-depth/nonalcoholic-fatty-liver-disease/art-20046850
[4] Harvard T.H. Chan School of Public Health. (2021). Nonalcoholic Fatty Liver Disease (NAFLD). Retrieved from https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diseases-related-to-obesity/nonalcoholic-fatty-liver-disease/
[5] British Liver Trust. (2021). Non-alcoholic fatty liver disease (NAFLD) and non-alcoholic steatohepatitis (NASH). Retrieved from https://www.britishlivertrust.org.uk/information-support/disease-information/non-alcoholic-fatty-liver-disease-nafld-and-non-alcoholic-steatohepatitis-nash/
- Weight loss, particularly achieving a 5-10% reduction in body weight, is crucial for improving liver health in individuals with nonalcoholic steatohepatitis (NASH).
- Adopting a diet rich in plant foods, lean proteins, and healthy fats, such as the Mediterranean diet, can help reduce inflammation and slow the progression of NASH.
- To support a NASH-friendly diet, it's essential to limit or avoid high-saturated fat foods like fatty red meats, deli meats, baked goods, packaged foods containing saturated fats and hydrogenated oils, full-fat dairy, ice cream, and yogurt.
- Moderate consumption of green tea and black coffee, and foods with anti-inflammatory and liver-supporting properties like garlic, turmeric, berries, walnuts, and avocado, can benefit those with NASH.
- Hydration, avoidance of alcohol and smoking, and regular exercise are important lifestyle factors in managing and slowing the progression of NASH.
- In addition to dietary modifications, individuals with NASH should work with their healthcare providers to discuss treatment options and address other chronic medical conditions such as type 2 diabetes and chronic kidney disease, which are often associated with NASH.
- Health and wellness, encompassing good nutrition, fitness and exercise, and proper weight management, are vital components in the prevention and treatment of chronic diseases like NASH.
