NASH-Friendly Diet: What You Should Know


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

There are no approved drug treatments for NASH. Methods used to treat the condition include Lifestyle and diet changes, including a nutritious diet rich in a variety of plant-based foods.

A NASH-friendly diet will also limit or exclude certain types of foods, such as: B. animal products and processed foods.

have NASH shows a person has excess fat and inflammation in their liver that can lead to liver scarring or fibrosis. When scar tissue builds up in the liver, it can affect its function, and if left untreated, this scarring can lead to cirrhosis and liver failure. An appropriate liver diet for NASH can prevent or reduce further damage in someone with the condition.

Read on to learn more about the NASH diet, including foods to eat, foods to avoid, and other lifestyle changes that may benefit people with the condition.

A healthy NASH diet focuses on making dietary changes by incorporating different ones nutritious foods.

The program may seem restrictive at first, requiring significant changes in some people’s daily eating habits. However, a nutritious NASH diet still allows for a range of foods.


Vegetables are important for overall health. Regular consumption of a wide variety of vegetables will help ensure that the body receives many nutrients and vitamins. Adults should consume around 2–4 cups of vegetables per day, depending on gender and age.

Some examples of vegetable groups are:

  • dark leafy greens like kale, mustard greens, and spinach
  • Root vegetables such as yams, turnips, and turnips
  • Legumes, including beans, peas and lentils
  • Cruciferous vegetables like Brussels sprouts, cabbage, and broccoli
  • Leeks, such as onion, garlic and leeks
  • Stem vegetables like celery, asparagus, and fennel

There are many types of vegetables that can be included in the diet. Finding plenty of choices and eating enough vegetables each day may be most important.


Fruit can be part of a NASH diet in moderation. Whole fruits can provide the body with many nutrients and vitamins and are a suitable snack or dessert.

Fruits can include:

  • Citrus fruits like lemon, orange and grapefruit
  • Stone fruit such as apricots, peaches and plums
  • Berries, including raspberries, blueberries, and blackberries
  • melons, such as watermelon and honeydew melon
  • tropical fruits like pineapple, banana and papaya

full grain

Whole grain options can provide an alternative to processed, refined grains that are high in fiber and nutrients.

Whole grains or alternatives include:

  • wheat
  • Brown rice
  • just
  • oatmeal
  • Corn
  • buckwheat
  • Andean millet

Good sources of protein

A NASH diet also includes appropriate sources of protein. Some protein options that might fit into a healthy liver diet are:

  • fatty fish such as cod, sardines and salmon
  • cooked shellfish such as shrimp, crab and lobster
  • lean poultry such as chicken or turkey
  • trimmed, lean red meat options, such as trimmed loin, round, or sirloin
  • eggs
  • Legumes and beans such as soy products, lentils or chickpeas
  • Nuts, such as almonds, cashews, or peanuts

Healthy Fats

A healthy diet still leaves room for fats, but focuses on replacing saturated fats and trans fats with more nutritious, unsaturated fats.

Examples of nutritious sources of fat include:

  • walnuts
  • Seeds, such as chia and flax
  • Extra virgin olive oil
  • olives
  • avocados
  • fatty fish such as sardines, herring and salmon

diet programs

Few diets follow a healthy diet for many renters. However, some eating programs can be adjusted with minor modifications more easily than trying to create a new plan.

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

A NASH diet will also focus on making dietary changes exclude or limit some foods including the following.

Sugary food

Foods high in sugar can be a significant 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 like sucrose or table sugar into glucose and fructose during digestion, meaning sugar is another source of fructose.

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

Examples of sugary foods to limit or avoid include:

  • sugar-sweetened drinks like soda, fruit juices, and fruit cocktails
  • Jams and jellies sweetened with sugar
  • Baked goods or packaged foods with added sugar
  • sweets and other sweets
  • ice cream
  • sauces and condiments with added sugar

Refined or processed carbohydrates

Processed carbohydrates can cause a similar spike in sugar in the body after digestion. An appropriate diet for NASH may limit or avoid refined or processed carbohydrates, such as:

  • White bread
  • white rice
  • Starch and starchy foods
  • commonly fried foods such as french fries, potato chips, and onion rings

Greasy food

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 states that these fats are a source of high calories that increase the likelihood of obesity. Non-nutritive fats can also increase your risk of conditions like heart disease. Both diseases are risk factors for NAFLD and NASH.

There are several dietary sources of these fats that should be avoided, and doctors may recommend eliminating or drastically reducing sources, including:

  • fatty red meats, such as beef, lamb, and pork
  • Charcuterie, such as pickles, cold cuts and packaged sausages
  • baked goods, cookies and cakes
  • packaged foods with saturated fats and hydrogenated oils
  • Whole milk products, ice cream and yoghurt

Depending on the person’s risk factors, doctors may also recommend limiting or adding other foods. This can include:

  • Limiting sodium intake
  • eliminate alcohol consumption
  • Elimination of dietary supplements that can affect the liver
  • Adding coffee to the diet
  • Adding green tea to the diet
  • Adding a variety of spices to the diet

A proper NASH diet is one of several beneficial changes that help protect and reduce liver damage. Doctors will recommend others as well Lifestyle Changes for a healthy body, including:

Regular aerobic exercise

Active exercise that increases heart rate is beneficial for overall health and can help burn calories and maintain a moderate weight.

To move 150 minutes Activity that gets your heart rate up each week may be enough for most. This consists of about 30 minutes each day with activities such as:

  • brisk walking
  • gardening
  • weightlifting
  • jog
  • cycle
  • to bathe
  • martial arts

maintaining a moderate weight

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

Research from 2018 finds that at least lose 3-5% of a person’s body weight can reduce fat in their liver. Larger increases of about 7–10% of a person’s total body weight may also help reduce inflammation and scarring from NASH.

other factors

Controlling other factors is an important part of treating or preventing NASH. This can include:

  • control diabetes
  • keep cholesterol in healthy ranges
  • avoidance of alcohol
  • avoid smoking
  • Only use over-the-counter medications that can affect the liver, under the guidance of a doctor
  • Talk to a doctor before taking any dietary supplement
  • Consider immunizations for diseases that can affect the liver, such as B. Hepatitis

Anyone with concerns about their metabolic health should see a doctor. In some cases, NAFLD and NASH are indicated no symptoms, making regular check-ups and screenings an important part of prevention.

Anyone who has NAFLD or NASH should work with their doctor to discuss treatment options. They may refer the person to a dietician to create a meal plan or to decide which foods to eliminate from their diet and recommend alternatives.

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

People with NASH are prone to accumulation of fat and inflammation in the liver, which can damage the organ in the form of scarring or fibrosis.

Eating more fruits, vegetables, and grains is an important dietary change for people with NASH. Avoiding or limiting sugary foods, fatty foods, and refined carbohydrates is also beneficial in slowing the progression of the condition.

Regular exercise and a moderate weight are also advisable for people with NASH.


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