Dr. Saurabh Sethi, gastroenterologist and Harvard and Stanford graduate – “these are the 5 signs you can check yourself for fatty liver”

Fatty liver has become one of the most common health problems in our society, and it often goes unnoticed until it is too late. At the beginning it does not warn, it does not hurt or interfere much in daily life, but little by little it wears down the body until it causes extreme fatigue, heavy digestion and, in severe cases, serious complications like cirrhosis or even liver cancer.

Doctor Saurabh Sethi, a gastroenterologist trained at Harvard, has discovered that there are five simple signs that can be monitored from home and that help detect this problem before it advances too much, and we, as always, are going to tell you about them.

What is fatty liver

Basically it is a disease that happens when fat accumulates in the liver tissue. It is usually related to obesity, but it is not always linked to excess weight, diets loaded with sugars, refined flours and ultra-processed foods are its main cause.

The problem is that when the liver gets saturated, it stops efficiently doing its role as the body’s filter: it processes fats worse, eliminates fewer toxins and ends up damaging itself little by little.

Five warning signs

1. A sudden increase in waist size, without changes in diet or exercise routine. It happens because fatty liver alters insulin and causes fat to accumulate in the abdominal area.
2. Sleeping well and still feeling that the body does not perform is another sign. The liver is an “energy engine” and when it fails, that persistent fatigue appears that does not get better even with rest.
3. The liver is just under the rib cage on that side. If it becomes inflamed, it can generate dull pain or pressure, especially after eating or exercising.
4. An overloaded liver does not regulate toxins or hormones well. The result is drier skin, itching, pimples or even a yellowish tone in eyes and skin.
5. A damaged liver directly affects digestion. Nausea after light meals or unexplained loss of appetite are warnings that should be paid attention to.

Not all fat is bad

Doctor Sethi stresses that the big problem is not just fat, but added sugars, corn syrups and processed oils. On the other hand, healthy fats, like those from avocado, olive oil or nuts, help reduce inflammation and protect liver function.

How to take care of it and prevent problems

You have to eat balanced, exercise regularly, sleep enough and limit alcohol and ultra-processed foods.

Here we leave you a list so that every day you can combine one option from each group and take good care of that liver!

BREAKFASTS (choose 1)

1. Cooked oats with unsweetened plant milk + banana slices + chia seeds
2. Oat porridge + cinnamon + berries + 1 tsp flax
3. Whole grain toast with avocado and grated tomato + dandelion infusion
4. Natural unsweetened yogurt + walnuts + apple pieces
5. Green smoothie: spinach + kiwi + cucumber + lemon juice + water

MID-MORNING (choose 1)

1. 1 green apple + 4-5 almonds
2. 1 pear + 1 unsweetened plant yogurt
3. Carrot sticks + 2 tbsp hummus
4. 1 kiwi + a small handful of walnuts
5. 1 slice of whole grain bread + avocado spread (no salt)

LUNCHES (choose 1)

1. Lentil salad + raw vegetables + EVOO + baked hake fillet
2. Grilled chicken with turmeric + brown rice + steamed broccoli
3. Stir-fried tofu with vegetables + quinoa + lemon juice
4. Pumpkin cream without cream + French omelet with spinach
5. Warm chickpea salad with pepper, onion, cucumber and parsley

SNACKS (choose 1)

1. Natural yogurt with flax seeds
2. Berry smoothie + ½ banana + unsweetened plant milk
3. Infusion + 4 almonds or walnuts
4. Homemade unsweetened apple compote
5. 1 slice of whole grain bread + hummus

DINNERS (choose 1)

1. Baked eggplant with tomato and oregano + 1 boiled egg
2. Zucchini stuffed with baked vegetables + turkey breast
3. Leek and zucchini cream + mushroom omelet
4. Arugula salad, carrot, beet and egg
5. Vegetable soup + grilled white fish fillet

How do I use this puzzle?

Every day, choose one option from each block. You can combine them however you want.

There are more than 600 possible combinations, so you will not get bored! All the dishes are low in saturated fat, rich in fiber, antioxidants and designed to deflate the liver.