The liver is the largest internal organ. Among other functions, it is responsible for metabolizing sugars, fats, removing toxins, storing vitamins, and iron. When fat starts accumulating in the liver not because of alcohol but due to diet and lifestyle, it is known as non-alcoholic fatty liver disease (NAFLD).

It is estimated that this form of the disease affects as much as 25% of the global population, and up to 35% in older adults.

What does science say? Insights from a Swedish research

A study conducted by a group of Swedish scientists published in the prestigious journal Cell Metabolism revealed surprising results. Ten individuals struggling with excess weight and fatty liver were involved in the study.

The scientists put them on a special diet where the carbohydrate intake was reduced while keeping the overall calorie intake the same. This means they weren't eating less, just differently. In just two weeks, the livers responded almost unbelievably.

On average, the amount of fat in the livers decreased by 30%, and other health markers also improved – such as the level of fatty acids produced by the body. This means the livers literally started breathing easier.

What does this mean in practice?

Carbohydrates are the foods that provide a quick source of energy: bread, pasta, rice, potatoes, and all forms of sugar. Consuming them excessively and not being active enough leads to excess fat storage, which can accumulate in undesired places like the liver.

When reducing carbohydrate intake, the body shifts its mode of operation. It starts utilizing fats as an energy source, which means it also starts drawing on the fat stored in the liver. And this is precisely what happened with the participants in the Swedish study.

What about personal experiences and folk wisdom?

In ancient times, people were observant of their bodies and quickly noticed when something was wrong with their livers. Symptoms like red eyes, a bitter taste in the mouth, unexplained fatigue, and skin issues would arise. That's when it was time to cleanse the liver.

They used dandelion juice, artichokes, milk thistle, and sauerkraut. Dandelion, for instance, boosts liver and bile function and aids in detoxifying the body. Milk thistle contains silybin, a substance proven by University of Minnesota scientists to be one of the most effective in repairing damaged liver cells.

But returning to carbohydrates: traditional wisdom never overemphasized bread. In the past, bread with additions like potatoes, beans, or seeds was more of an exception than the rule. Desserts were considered a festive treat, not a daily habit. And therein lies the essence of the modern problem.

What do experts recommend?

The American Association for the Study of Liver Diseases (AASLD) in its 2023 guide recommends that individuals with NAFLD should aim to lose at least 7–10% of body weight, significantly reducing fat in the liver. However, the method of weight loss is crucial. It's best to cut sugars and simple carbohydrates.

A 2022 study from Yale University confirmed that reducing carbohydrate intake to 30% of daily calories has a significant impact on liver health. This means if you consume 2000 calories a day, no more than 600 calories should come from carbohydrates, approximately 150 grams.

However, it's important to note: not all carbohydrates are the same. Fruits, whole grains, and legumes contain fiber, vitamins, and slow-burning sugars that don't cause a rapid spike in blood sugar. The negative culprits are white bread, sugar, pastries, ice cream, and sugary drinks.

What about risks?

Cutting back on carbohydrates has its advantages but isn't suitable for everyone. If you have type 1 diabetes, kidney disease, or other metabolic disorders, it's essential to consult with a doctor first. The same caution applies to pregnant and nursing mothers.

Scientists from Harvard Medical School caution that the safest long-term diet is one that is balanced, diverse, and rich in natural ingredients.

Can a diet without bread and pasta heal your liver?

If you have fatty liver issues and don't consume alcohol, it's highly probable that your dietary habits are to blame. The Swedish study clearly showed: fewer carbohydrates lead to healthier livers. However, there's no need to completely give up bread or pasta. The key is to eat sensibly and in moderation.

If you decide to make a change, start slowly. Replace white bread with whole grain. Instead of potatoes, opt for vegetables. Swap sugary drinks with water or unsweetened tea. And most importantly, listen to your body.