what meals am I suppose to eat

[Greeneyesgirlx]

Since I been told I have nafld my whole life have changed it’s been a struggle on what to cook for meals and what snacks to have iv been cooking from scratch but I been having my homemade curry’s,shepherds pie,soups,cod fillets,salmon fillets,rice,potatoes and steamed veg and snacks I been having fruit salad boiled eggs nuts and raisins I just wanna do right to reverse this but I love crisps and sweets and knowing I can’t have them have been a struggle does anyone have any healthy crisps or sweets we can have like once a week I feel my life is just turn hell knowing I got nafld

[AyrshireK]

The British Liver Trust have some excellent guidance on NAFLD including downloadable leaflets on how you can treat you NAFLD and there is also a good page about the benefits of a Mediterranean diet.

Find all this information at:-

britishlivertrust.org.uk/in...

britishlivertrust.org.uk/wp...

britishlivertrust.org.uk/ea...

youtube.com/watch?v=KRa2aqv...(Not working as expected?)

All the best,

Katie

[Greeneyesgirlx in reply to AyrshireK]

Thanks for replying I’ll have to have a look i heard. About the Mediterranean diet when I researched but I struggle with money due to being single mum and unemployed it’s hard to keep buying all the food from scratch and the doctors don’t prescribe food for us is nafld the really bad fatty liver because the doctors not told me much only to lose weight change my diet and exercise

[AyrshireK in reply to Greeneyesgirlx]

NASH (Non Alcohol Related Steato Hepatitis) is the more worriesome form of NAFLD - it's when you have a fatty liver and liver inflammation [Hepa (liver) itis (inflammation)]. This would be indicated with deranged liver inflammation markers in your blood.

NAFLD you should be able to treat with good diet and more importantly exercise - if you exercise you burn off some of the stuff that would otherwise go into your liver.

Shops like Lidl and Aldi have good buys on veggies and stuff so it needn't be more expensive to cook from scratch.

Katie

[Greeneyesgirlx in reply to AyrshireK]

What meals can I do that’s cheap and healthy cz I been doing salmon fillets rice steamed veg k been doing homemade food and pasta in my own sauce I don’t like whole grain pasta I been using penne or rigatoni I couldn’t change pastas bread I rarely eat but if I do I bought whole meal that’s quite nice I don’t drink milk I’m lactose intolerant but I even buying lactose free milk to have with golden oats I’m struggling what snacks to have cz fruit is boring all the time and it can be high in sugar almonds or yuk hummus is ok with crackers but I don’t wanna live on that

[AyrshireK in reply to Greeneyesgirlx]

Read through that leaflet which I linked to above. It has lots of helpful hints and tips.

[Grassroots112]

Hey, sorry you are going through this and well done on starting on a more healthier diet, you will thank yourself for it eventually. As for what foods to eat, no one can tell you exactly what to eat, just what may be healthier for you and some of the items you’ve listed are certainly healthy and if you continue on that path I’m sure your liver will become healthier as a result in no time.

This doesn’t mean you can’t eat crisps and other snacks by the way, it just means you can’t always eat such food all the time, a treat or two here and there won’t harm you, it’s a cliche I know, but it’s all about moderation.

Diet is important of course, but so is exercise and a healthy mind, health anxiety is real. Try not to worry too much or let yourself become consumed by your diet, healthy or otherwise.

Learn what is healthy and try to enjoy your food, in time you’ll crave the other not so healthy stuff less and less and crave healthy food more and more, it’s about adjusting your taste buds and appetite for such food.

I never used to like fish other than a battered cod or haddock with chips, now I love all kinds of fish. I was never a pasta fan, just spaghetti with bolognese or meatballs, now I love all kinds of pasta dishes.

I love pizza, it’s my favourite food and now I make my own healthier pizzas. I won’t turn down a big fatty cheesy lump of a slice of pizza from a restaurant or takeaway though if it’s once in a while. I used to love crisps until I found out how bad they are for you, now I make my own or try alternatives snacks such as nuts or crackers or protein bars, which I’ve also tried making myself.

If you’re into cooking, you will find lots of recipes and tutorials on how to make healthy versions of many of the not so healthy foods we all live to eat just like pizza, crisps, chips etc.

Good luck and take care.

[Greeneyesgirlx in reply to Grassroots112]

Thanks so much you put me a little bit at ease with what your saying I used to sit down and eat bags and bags of crisp going from 10 a day to 7 to 4 then to 1 now none crisps is my biggest temptation sweets are my second I wa thinking maybe a sugar free sweet now and then I don’t drink pop now I gone to water and sugar free flavour water and I hav a iced coffee and k never drink coffee k bought green tea today too I love salmon and cod and prawns i been eating them with pasta but I can’t go to whole grain pasta it’s not very nice I’m lactose intolerant so don’t have cheese or milk only lactose free milk k bought for my golden oats I been doing exercise videos 20 min a day and I never do exercise I always drive so I do think iv and big changes I still had the bad pain in between my breast where my hiatus hernia is and left and right side abdomen and upper stomach I felt sick and uncomfortable how am I still in pain if I’m doing all these right things

[Grassroots112 in reply to Greeneyesgirlx]

You are doing amazing, honestly, keep it up. I would eat 5 packets of crisps a day easily, I’d also eat sausage rolls, pasties and general junk, then takeaways on the evening. While such food was nice and comforting, your body usually tells you it’s a short term trick fix as I would often feel like crap the next day.

Now I’m loving my food and eat a wide variety and yes I have cheat days and again you don’t have to quit eating some of those things full stop for good. The food items give listed all seem fresh and healthy to me. What I’ve learned the most is that cutting out processed food is key, we don’t have to eat whole grain pasta over non whole grain, we don’t have to have zero sugar in our beverages or have to drink black only coffee or green only tea, it’s the crisps and soft drinks and microwave food and other processed foods that’s really bad for you.

Try an app called Yuka, it’s a health food app that allows you to scan barcodes of food items in the supermarket and you’ll be alarmed to find what’s considered healthy and good for us really often isn’t, it also explains what bad things are in certain foods, like additives, carcinogens etc. and if you like say a packet of walkers cheese and onion crisps, scan the barcode, it will tell you how unhealthy it is, but it will try and find you healthy alternatives. It’s been a game change for me and I’ve recommended it to over 100 people I know and on here in the past. I just wish I had shares in it ha ha. Keep doing what you’re doing, find a balance between healthy food and healthy food you will like, enjoy and want to eat again and again. Also don’t be afraid to reward yourself now and again with a fave pastime snack, you don’t have to just quit eating everything out right, moderation is all that’s needed.

I mean I used to love kebabs and still do, but I try and make my own healthier versions now which are actually pretty easier to make and even tastier if you get the spices and herb mix right and can create a lovely sauce. I’d be lying if I said I have t had a proper dirty kebab once or twice this year though and as for pizzas, well I’d eat them all day every day if I could.

Take care.

[Greeneyesgirlx in reply to Grassroots112]

Your exactly like me we in the same boat I hate to eat Greggs chineses dominoes McDonald’s Burger King constantly fish shop food salt vinegar I was a bugger for I would eat pasties sausage rolls loads crisps I so want to eat one packet of crisps cz I been 4 weeks of doing good and I want a packet of sweets but I don’t know how bad my liver is the doctor didn’t seem concerned after I had my ultrasound he told me I got nafld and to lose weight n change my diet and exercise abit but how do I know if it been reversed he said he ain’t keeping a check on me I tried to do Chinese fakeaway but failed with the sauce

[Nerico in reply to Greeneyesgirlx]

As a crisp substitute, try very finely sliced squashes (butternut, pumpkin etc) fried until crisp, then pat the oil off and sprinkle with paprika, chili flakes, garlic powder, whatever you fancy. They have a lovely natural sweetness and stay crisp for a couple of days in an airtight container.

[Greeneyesgirlx in reply to Nerico]

That sound good how do you get it into the crisp shape though

[Rawai]

Just balance your choice, i eat crisps, chips,also fruit,veg.You still have a life to live so constant rabbit food isnt the answer.

[Greeneyesgirlx in reply to Rawai]

Thanks for replying I feel I can’t eat all them things now because I always think my liver is gonna get worse that’s why iv cut down and took things out my diet like crisps sweets chocolate pastry biscuits pop but what im doing now Is cooking. From scratch but the snacks im finding hard

[Nerico in reply to Greeneyesgirlx]

I always cook more than I need, then I can have a small portion as a snack. Crackers and rice cakes are good, just watch out for hidden sugars abd gluten if that is a problem for you.

[Greeneyesgirlx in reply to Nerico]

Iv not been good for 3 days iv struggled to keep up with it because I been eating healthy for 8 weeks now and cutting pop out crisps sweets takeaways but we went to Halloween party with buffet food It was so easy and quick for me to hav that food and I drink once in a blue moon so sat me and my daughter went out and I drunk gin and vodka now my stomachs like a balloon and k been feeling sick and having pain so I got try get back on track of eating healthy again it been really hard for me

[Nerico in reply to Greeneyesgirlx]

I'm sure you're aware, but to hammer it home you can't have even one drink. Look what it did to you and if you're tempted remember how awful you felt. Get some support/intervention if you need it. Alcohol is the root of the issue, if you avoid it I think you'll find your other symptoms start to improve. I'm not moralising or preaching here, sometimes it helps for someone else to point it out. Good luck, use the support on here if you ever need to talk/vent.

[Greeneyesgirlx in reply to Nerico]

I don’t drink did u read what I put once in a blue moon so k go out argly ever but with occasions coming up I have a couple I got nafld mind which can be reversed it’s not from alcohol it’s from fat building up on the liver form eating bad food

[Nerico in reply to Greeneyesgirlx]

I did read it and it seems pretty clear that alcohol caused you to feel so bad. What you do with that is your choice.

[Greeneyesgirlx in reply to Nerico]

It could been the food not the alcohol or both cz I got ibs to and hiatus hernia so it all affects me

[KLPAN]

Dear,

Reduce carbs, You are doing right by including items like Boiled egg. Reduce fat intake. Go for Jogging and weight lifting on at least 4 to 5 days. Reduce your body weight if your BMI is high. Restrict / avoid alcohol. It's reversible. Take care, you can do that.

[Greeneyesgirlx in reply to KLPAN]

Hi there I Don’t drink alcohol I got the non alcoholic fatty liver I don’t smoke or do drugs it got found out in my ultrasound scan in 18th sept that I got nafld and I been told by my doctor cut down on sugar and takeaways crisps sweets processed food microwave food iv started going for piece of fruit instead of wanting a sweet or crackers with strawberry jam on instead of crisps or cucumber and humous and I started cooking from scratch but I’m worried if I do touch a bag of crisps a sweet or anything fatty and sugary it will get worse but I feel I can’t live my life tidy now and it always got to be strict

[Greeneyesgirlx in reply to KLPAN]

I also don’t do weight lifting k don’t do exercise I always drive I used to go to the gym but k got bad anxiety and I cancelled my membership what iv started doing it 30 mins in the house of exercise videos it hard for me cz I got ibs hiatus hernia fibromyalgia so my muscles always hurt and I always have bad shaking feeling and twitching in my body and stomach

[Nerico in reply to Greeneyesgirlx]

Have you tried chair aerobics? Low impact and very effective, plus you can go at the pace that's comfortable for you.

[SteveT3]

Everyone has unique microbiome and ancestry that determine their start in life. No matter what you read about nutrition your biochemistry is unique to you. So no one can tell you what is right for you.

The only way to find out is experiment, read and research and keep a food diary.

Also, the body changes. I had IBS and couldn't eat bananas, tomatoes, chickpeas and many other nuts, grains, beans, legumes, or exotic fruits. After a period of "unhealthy white foods" I healed and gradually introduced some of those fooods back in increments until I'm eating copious amounts with no upset. Though I still can't tolerate corn, nuts, brown rice, lentils and many types of beans.

Save the burden on the liver by walking about more regularly or massage.

[Greeneyesgirlx in reply to SteveT3]

Thanks for the reply I Don’t drink alcohol I got the non alcoholic fatty liver I don’t smoke or do drugs it got found out in my ultrasound scan in 18th sept that I got nafld and I been told by my doctor cut down on sugar and takeaways crisps sweets processed food microwave food iv started going for piece of fruit instead of wanting a sweet or crackers with strawberry jam on instead of crisps or cucumber and humous and I started cooking from scratch but I’m worried if I do touch a bag of crisps a sweet or anything fatty and sugary it will get worse but I feel I can’t live my life tidy now and it always got to be strict the doctor said I’m overweight for my bmi but I’m not huge I got ibs and hiatus hernia to with battle eachother now on top of this fatty liver I dno if I’m coming or going I’m not exercise type of woman I always drive I stopped going to the gym due to my bad anxiety so iv started doing 30 min exercise videos in my living room that’s got to be a start haven’t it

[BritishLiverTrust12 Moderator British Liver Trust in reply to SteveT3]

Hello SteveT3,

Your post has been edited to remove any links and advice on supplements, as it goes against our Community Guidelines.

Please read the pinned posts at the top right of the first page on the forum to see the rules and guidelines about making posts on this forum. Specifically, the section titled ‘Posting Content (Posts/Questions/Replies/Private Messages)’

We recommend that individuals should seek any dietary advice from their healthcare professional, as only they have access to medical records.

Best wishes,

British Liver Trust

[SteveT3 in reply to BritishLiverTrust12]

fine. Remove me from this platform please. People aren't stupid. They can make there own informed decisions.

[Girlsailor]

Hi Greeneyesgirlx,I have NAFLD also and have been strugling with what to eat and how to cook to keep it healthy for liver. About snacks, there are some ok cookies thet you can make. The trick is that you can't eat a lot a day. For example you can make cookies just from 2 or 3 ingredients,- walnuts and egg (find recipe for persian walnut cookies and adjust sugar content. They are good even wthout sugar or veeery little). Sugar content in them can be very small or none or substitute with stevia or dates. There are apps that can help you track content of fats, carbs , proteins, sugar etc. in food and I use them and find them helpful in deciding how much of what food can I eat a day. Sort of making food plan for a day.

Hope that you will find your way!

[Greeneyesgirlx in reply to Girlsailor]

Thanks for replying how are you finding it how long have you had nafld and is yours near being reversed by doctor have said he don’t need to keep check on me that I just have to do it all myself which I find bizarre how am I gonna know of ny live rid getting any better if he not gonna keep sending me for scans maybe I will try them cookies soon biscuit did not my biggest temptation it’s crisps and sweets

[Girlsailor]

I was diagnosed 10 months ago, and doctor said it is caused most likely becauce of ongoing and unsolved hypothyroid issues. I was never overweight and now I really try to eat minimum 2000 calories a day just to mantain my weight. Even so I have to eat very liver friendly diet, an I'm gluten and lactose intolerant. I adjust my diet accordingly. It's not easy but it's managable. Lots of time spent learning and reading.My dr said that scan is needed every year and liver blood tests every 3 months in begining and every six months now. Bt I don't know about blood tests, they were always ok in my case. They also didn't gave me any diet plan or advice, I had to find out about that myself.

[Greeneyesgirlx in reply to Girlsailor]

He give me information sheets but iv had to research the food I can eat and avoid myself I had liver bloods done re emotnhd ago my liver functioning good he said only reason k got this cz my 35 5ft4 and 14 stone but im not massive 14 stone I got ibs hiatus hernia to show I got it all going on fighting against each other I got pain in between my breast slot and feel sick and in my left lower abdomen then my right it s dull ache and my belly swells out like a balloon in trying my best the last 4 weeks to try and do this k think I’m going ok but the pains still there x

[Weylon in reply to Greeneyesgirlx]

Please read up on Ascites regarding your swollen belly. If you think it is have a word with your Dr. I have been prescribed a very low dose of water tablets. It might help. x

[Greeneyesgirlx in reply to Weylon]

what’s ascites I never heard of it I been back and forth for ages telling the doctor I’m in pain with my stomach and abdomen and how it swells they don’t bloods after bloods and they come back ok I haven’t got diabetes or high cholesterol my kidneys are ok no gall stones ultrasound now shows nafld but iv asked to have a polystic ovary test done and endometriosis so im having bloods done tomorrow for them i got 2 children already but nothing saying i may have that now and least it will rule it out as it runs in the family iv never had mri in my stomach through i had camera down my throat and yo back end that showed ibs which iv had 12 years and hiatus hernia 2 years

[Weylon in reply to Greeneyesgirlx]

The British Liver Trust has an article on Ascites. A liver doctor can feel the stomach and ultrasound usually shows it up.

[Greeneyesgirlx in reply to Weylon]

I haven’t been seen by a actual liver specialist just had ultrasound scan with the nurses who does it and doctor rung me and said I got nafld he don’t seem to bothered he said I don need to be seen further or have more tests done which is strange how do I know if it will be reversed

[Weylon in reply to Greeneyesgirlx]

Sorry to here that, you just need peace of mind. Read article and try and express your concerns to Dr. Good luck.

[BritishLiverTrust6 Moderator British Liver Trust in reply to Greeneyesgirlx]

Hi Greeneyesgirlx,

If you are in the UK and would find it useful to talk things over, our nurse-led helpline is open Monday to Friday from 9am to 3pm on 0800 652 7330 (excluding bank holidays)

Best wishes

British Liver Trust

[Greeneyesgirlx in reply to BritishLiverTrust6]

Thanks I may take you up on that and ring them

[Girlsailor]

As far as I understand what you have to do an keep on doing maybe forever is to clean your diet -( maybe to avoid gluten also?). Eat only whole grains like brown rice, quinoa, millet, oats that you have to cook, not instant. Some potatoes and sweet potatoes. Meat just chicken breast and fish. Nuts. Oils: try to use olive oil only. Fruits and vegetables. I use unsweetened almond milk. Drink only water, maybe some tea or coffee if you like it.And have some kind of workout regime daily. Like yoga, cycling or just walking, but every day at least 1 hour. Pick something that you like to do or it wont last(that is from my experience).

I know it's not easy, but that is what you can do for yourself and hopefully you will see good results and start to feel better.

[Greeneyesgirlx in reply to Girlsailor]

Just been to Asda and yet again k got told am I having a baby this have been a regular thing since iv had swelling of my abdomen and stomach everyday it plays on my mental health and im crying of what people is saying about my stomach it makes me depressed and stops me from wanting to feel motivated I’m lactose intolerant so don’t eat cheese or drink milk if I have golden oats I have semi skimmed lactose free milk I have a boiled egg now and then pasta I use from packets I can’t eat whole grain it’s yuk bread I argly eat but I eat whole meal if I do

[Grassroots112]

You need to get to the bottom of the abnormal stomach swelling, as it seems awful for you although I doubt it will be ascites as it would show on the ultrasound surely? Do you have IBS? Or are you in any medication (you don’t have to answer) as some can cause fluid retention. Take care.

[Greeneyesgirlx in reply to Grassroots112]

Iv had ibs for 12 years I been given buscapan alverine mebeverine peopermint iv and the lot and it not helped Iv been on formal diet still my belly swollen I also been diagnosed with hiatus hernia 2 year ago im under a gastricologist waiting to be seen to see if i need a operation for my hernia or ct scan and job and bloods today for lots of things I just wanna get to the bottom of why I’m always having a swollen rock hard belly

[YummyBear]

Try cutting out potatoes and cook bulgur wheat (less calories). Instead of crisps, I have got into the habit of eating Asda breadsticks (55p a box) very tasty, dip into hummus or peanut butter.

[Greeneyesgirlx in reply to YummyBear]

How is breadsticks good though cz it’s bread init ain’t it I been buying sweet potatoes but I can’t get whole grain pasta it yuk I been eating normal I been eating tuna salmon cod with salad n veg but I want snacks other than fruit what I eat is boring since I had nafld