Doctor Bui Thi Thuy from the Adult Nutrition Counseling Department at the National Institute of Nutrition explains that non-alcoholic fatty liver disease (NAFLD) is the accumulation of fat (over 5% of liver weight) in individuals who drink little or no alcohol, with no other secondary causes (viruses, medications, metabolic diseases, etc.).
NAFLD affects about 25-30% of the global population. The prevalence is higher in people with obesity, type 2 diabetes, and lipid disorders.
In Vietnam, the rate of NAFLD is increasing rapidly along with obesity and a sedentary lifestyle. The disease is linked to insulin resistance, lipid and glucose metabolism disorders, leading to increased triglyceride accumulation in the liver. These factors cause oxidative stress, inflammation, and mitochondrial dysfunction, contributing to hepatitis and liver fibrosis.
As there is no medical treatment for NAFLD, lifestyle changes are the best way to prevent liver damage in the early stages. This includes a healthy diet, regular exercise, maintaining a healthy weight, and getting enough sleep.
Dietary principles for people with fatty liver disease
The main principle is to limit fats because they are high in calories and increase the risk of being overweight and obese. Replace saturated and trans fats with unsaturated fats, especially Omega-3s, to help reduce the risk of cardiovascular disease. Reduce saturated fat to less than 7-10% of total daily energy. The average need is 45-60g/day (about 20-25% of total energy).
Sources of healthy fats should come from 20-25g of vegetable oil per day (about 2 tablespoons) and 15-20g of nuts like walnuts, almonds, and sesame seeds. Adults should eat fatty fish (salmon, tuna, sardines) at least two to three times a week to supplement Omega-3 fatty acids, which are beneficial for the heart and liver.
Patients should increase their intake of low glycemic index (GI) foods such as green vegetables, whole grains, legumes, and some fruits (pears, oranges, apples, guavas, grapefruits). The main carbohydrate sources include about 300-350g of white rice or brown rice (equivalent to 2-2.5 bowls per meal x 2 meals), 2-3 slices of whole-wheat bread, and about 100-150g of boiled sweet potatoes or potatoes.
Adults should also eat 2-3 servings of fresh fruit per day (each serving about 80-100g).
Foods to avoid
Avoid foods and drinks high in simple sugars, especially fructose, found in soft drinks, sports drinks, sugary tea, and fruit juices. The maximum recommended sugar intake is 10% of total daily energy, preferably below 5% (about 25g/day for adults).
Avoid animal organs such as liver, intestines, heart, and brain because they are high in cholesterol, which can worsen fatty liver disease. Limit fast food and processed foods due to their high salt and unhealthy fat content. Absolutely avoid alcoholic beverages as they cause serious liver damage, exacerbating the condition.
Lifestyle and habit changes
In addition to diet, inappropriate habits need to be changed. Staying up late disrupts the circadian rhythm, reduces sleep quality, increases inflammatory factors, and negatively affects disease progression. An average of 7-8 hours of sleep per day should be maintained.
Exercise regularly for 30 minutes each day, at least 5 days/week. Drink enough 1.5-2 liters of water per day, limiting sugary and carbonated drinks. Finally, monitor liver enzymes and disease progression regularly, and follow the doctor's treatment instructions.
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