NAFLD--what to eat?

gaelicstorm

So I had routine bloodwork taken a few days ago and the results are in: A1C has dropped (yay!) but my liver enzymes are still elevated. Same results for about 18 months. I have an appointment with my doctor next Friday and I'm sure we'll discuss what action steps to take.

Here is where I struggle--diet! Is there anyone here who has elevated liver enzymes (or had them previously) and is lowering them through diet/exercise that would be willing to let me take a peek at your diary? Or even give me some ideas in responses?

Also (and this might be a doctor question but what the heck...I'm going to ask anyhow) I have read that a high fiber diet is great for your liver. I have trouble getting all of that fiber in and was thinking of supplementing with a powder. I understand that the best scenario is getting all nutrition from your diet, but has anyone had success using a fiber supplement while they were trying to find recipes and ideas for higher fiber foods?

Thanks in advance for any and all help!

nvmomketo

Low carb, or very low carb/ketogenic, diets have been shown to help. I have read that keeping a lid on fructose consumption, which is in added sugar and fruits, helps too.
https://www.sciencedaily.com/releases/2018/02/180215165152.htm

If you do eat carbs, those high in fibre are generally the bet bet as they reduce insulin and blood glucose spikes. Carbs are plants, but the ones high in fibre are usually vegetables. Grains and flours may have fibre advertised but highly refined carbs (flours and sugars) are not good for BG and insulin. IMO.

gaelicstorm

nvmomketo wrote: »

Low carb, or very low carb/ketogenic, diets have been shown to help. I have read that keeping a lid on fructose consumption, which is in added sugar and fruits, helps too.
https://www.sciencedaily.com/releases/2018/02/180215165152.htm

If you do eat carbs, those high in fibre are generally the bet bet as they reduce insulin and blood glucose spikes. Carbs are plants, but the ones high in fibre are usually vegetables. Grains and flours may have fibre advertised but highly refined carbs (flours and sugars) are not good for BG and insulin. IMO.

Thank you!

I eat around 100 g carbs a day (total, not net). Right now I'm 30% carbs, 40% fat, 30% protein. As for fruits, unfortunately I don't eat many due to their high natural sugar content. When I do I stick to strawberries and blueberries. I have the very occasional apple with peanut butter.

I struggle with getting my suggested fiber though, even with making a conscious effort. I've been steering away from pasta and breads because 1) I love them and I just want to eat them all and 2) they are horrible for my BG. I've swapped in sweet potatoes for gold/red/russet potatoes, brown rice for white rice, and barley instead of pasta. I'm slowly increasing my fiber intake but I'm still lacking. I eat a decent amount of dairy. Sour cream, butter, milk, cheese, and yogurt help me to get to my protein and fat goals for the day.

I might try a fiber supplement until I can fully achieve the sort of high fiber diet I'm looking for. I'm increasing my exercise (partly by shoveling the 18 inches of snow that just fell) to also make a positive impact on my liver function and my BG.

nvmomketo

TBH, I think fibre is only important for BG and digestion when eating a lot of carbs. If your diet consists of meat, eggs, seafood, some full fat unsweetened dairy, and non starchy veggies ( or even no veggies) fibre needs go way down.

If veggies are your carb source, you will automatically get a lot of fibre per gram of carbs, as long as you limit or avoid starchy root veggies. I am not sure if the high fibre is if any benefit, or if the benefit comes from eating foods that naturally occur with lots of fibre.KWIM? I am not sur a supplement would help. If your 100g of carbs was all veggies like peppers, greens, cucumbers, celery, asparagus, add some nuts and include just a bit of carrots and sweet potatoes, I am fairly sure that you would be getting more fibre than if you ate grains (corn, rice oats, wheat and flours) and filler root veggies like potatoes, yams and turnips.

Maybe try prelogging a day or two to compare the fibre of the different foods, just as an experiment. Could be interesting.

BTW, I am in Canada near the Rockies, and winter doesn't want to stop here either. So much snow. We're going above freezing sometimes now, and have had some melting, but you still need to step UP onto the road from a shovelled sidewalk. LOL

2t9nty

I first had very high liver enzymes in the 90's after losing weight. The doctor told me I had NAFLD, and every test since then has shown elevated enzyme numbers until recently.

After observing a strict keto diet for about a year - net carbs under 20 and no cheat days - my enzymes were all at the low end of the normal range. I have lost weight, but the weight now is higher than the low in the 90's when they first tested high.

My diary is open to friends. Friend me if you want to. It is not very exciting, but I am keeping carbs low to control my glucose readings w/o meds. I am keeping calories low to lose weight. I am happy with what I am eating.