( Apurba Das )
Fatty liver, or hepatic steatosis, is a condition where excess fat builds up in the liver. It can range from harmless (simple fatty liver) to more serious forms like non-alcoholic steatohepatitis (NASH), which can lead to liver damage, cirrhosis, or liver cancer.
• Causes of Fatty Liver
Fatty liver is usually caused by metabolic imbalances. Key contributors include:
Obesity – especially abdominal fat.
Insulin resistance / Type 2 diabetes.
High cholesterol and triglycerides.
Alcohol (in alcoholic fatty liver).
Rapid weight loss.
Poor diet – high in sugar, refined carbs, and unhealthy fats.
Sedentary lifestyle.
Certain medications (e.g., steroids, tamoxifen).
Genetics – family history may play a role.
What to Do if You Have Fatty Liver ?
1. Lifestyle Changes (Primary Treatment)
Weight loss: Gradual weight loss (5–10% of body weight) can significantly reduce liver fat.
Exercise: Aim for at least 30–45 minutes of moderate-intensity activity most days.
Healthy diet:
Cut down on sugar and refined carbs.
Eat more fruits, vegetables, whole grains, legumes.
Reduce red meat, fried foods, processed snacks.
Choose healthy fats (e.g., olive oil, nuts).
Avoid alcohol.
Control blood sugar and cholesterol if diabetic or prediabetic.
2. Medical Monitoring
Regular liver function tests.
Follow-up ultrasounds or FibroScan if necessary.
Treat any underlying conditions (e.g., diabetes, high cholesterol).
• Ayurvedic Remedies for Fatty Liver
In Ayurveda, fatty liver is often associated with "Yakrit Roga", primarily due to imbalance in Kapha and Pitta doshas. Herbal support can help improve liver function and detoxification.
Here are some Ayurvedic herbs and formulations commonly recommended:
1. Herbs
Bhumi Amla (Phyllanthus niruri) – hepatoprotective and antioxidant.
Kutki (Picrorhiza kurroa) – supports liver detox, anti-inflammatory.
Kalmegh (Andrographis paniculata) – liver tonic and digestive support.
Punarnava (Boerhavia diffusa) – diuretic and detoxifier.
Triphala – gentle bowel cleanser, antioxidant.
2. Classical Ayurvedic Medicines
Arogyavardhini Vati – improves liver function, metabolism.
Liv 52 (Himalaya) – popular liver tonic.
Phalatrikadi Kwath – decoction that supports digestion and liver.
Yakritplihantak Churna (by Planet Ayurveda) – specific for liver detox.
• Important: Always consult a qualified Ayurvedic practitioner before starting herbal medicines, especially if you’re taking allopathic drugs, to avoid interactions.
• Diet Tips from Ayurveda
Favor light, easily digestible foods: moong dal, khichdi, warm water.
Avoid heavy, oily, fried foods, and cold or refrigerated items.
Use spices like turmeric, ginger, cumin, coriander – they aid liver function.
Sip warm water through the day to help digestion and fat metabolism.
Action Area Recommendation
Diet Low sugar, low fat, whole-food-based
Exercise Daily moderate physical activity
Ayurvedic Herbs Bhumi Amla, Kutki, Kalmegh, Triphala
Classical Formulas Arogyavardhini Vati, Liv 52,
Yakritplihantak
Avoid Alcohol, processed food, overeating
Here's a daily Ayurvedic routine and meal plan designed to help manage fatty liver, promote digestion, detoxify the liver, and balance Kapha and Pitta doshas -
• Daily Ayurvedic Routine (Dinacharya) for Fatty Liver
Morning (6:00 AM – 9:00 AM)
Wake up early (before 6:30 AM) – Supports natural detox cycles.
Drink warm water (optional: add lemon or 1 tsp Triphala powder) to stimulate digestion.
Eliminate bowels – Try not to suppress the urge.
Oil pulling (Gandusha) with sesame or coconut oil (5–10 mins).
Gentle yoga / walking (30–45 mins) – Helps burn fat, improves liver circulation.
Recommended poses: Ardha Matsyendrasana, Bhujangasana, Dhanurasana, Naukasana.
Breathing exercises (Pranayama): Kapalabhati & Anulom-Vilom for detox and fat metabolism.
Herbal supplement (consult your practitioner):
Arogyavardhini Vati or Yakritplihantak Churna with warm water.
• Breakfast (8:30 AM – 9:30 AM)
Light and warm foods preferred.
Examples:
Moong dal khichdi with ghee and cumin.
Steamed veggies with ginger and turmeric.
Herbal tea (e.g., coriander-cumin-fennel tea).
• Mid-Morning (11:00 AM)
Herbal decoction (if advised): e.g., Phalatrikadi Kwath or Kalmegh tea.
Or fruit like papaya or pomegranate (in moderation).
• Lunch (12:30 PM – 1:30 PM)
Heaviest meal of the day (when digestion is strongest).
Meal Ideas:
Brown/red rice or millet (like kodo or barnyard millet).
Moong dal or masoor dal with turmeric, ginger, cumin.
Lightly sautéed bitter vegetables (like karela or methi).
Small spoon of ghee to balance digestion.
Avoid curd or cold drinks.
• Afternoon (3:00 PM – 4:00 PM)
Coriander-cumin-fennel (CCF) tea or warm water with lemon.
• Evening (6:00 PM – 7:00 PM)
Light dinner:
Vegetable soup with moong sprouts.
Steamed vegetables with ajwain and turmeric.
Millet porridge with cumin and coriander.
Avoid: Raw salads at night (harder to digest), fried foods, milk.
Before Bed (9:00 PM – 10:00 PM)
1 tsp Triphala powder with warm water (helps cleanse the liver and bowels).
Sleep by 10:00 PM for best metabolic rhythm.
Weekly Detox Tips :
1 day/week: Have a khichdi-only day with herbal teas.
1 tsp of Bhumi Amla juice (with water) in the morning on an empty stomach (2–3 times/week).
Use castor oil pack on the liver area (lower right abdomen) once a week for 30 mins to detox.
• Foods to Avoid :
Sugar, white rice, white bread
Fried foods, processed snacks
Alcohol
Cold drinks, ice creams
Red meat and excess dairy
Excess curd, especially at night
