Top News

A recent groundbreaking study shows that common, everyday foods can cut liver fat by up to 50% within months, offering hope to millions affected by non-alcoholic fatty liver disease ( NAFLD), a condition impacting nearly one-third of people worldwide. The key to this discovery is resistant starch , a unique type of dietary fibre that improves liver function while supporting a healthy gut microbiome . Found in foods like cooled potatoes, rice, legumes, and green bananas, resistant starch bypasses digestion in the small intestine, feeding beneficial gut bacteria and producing anti-inflammatory compounds. Incorporating these foods into daily meals could become a simple, natural, and effective strategy to reverse liver fat accumulation and enhance overall metabolic health.


Understanding fatty liver disease and its growing threat

The liver is a vital organ responsible for metabolizing nutrients, detoxifying harmful substances, and storing energy. However, modern lifestyles, characterized by high-calorie diets and sedentary behavior, have contributed to an alarming rise in liver fat accumulation. This condition, known as non-alcoholic fatty liver disease (NAFLD), occurs independently of alcohol consumption and is closely linked to poor dietary habits, obesity, and metabolic imbalances.

In its early stages, NAFLD involves the buildup of fat within liver cells, often without noticeable symptoms. Over time, this can progress to non-alcoholic steatohepatitis (NASH), which is marked by inflammation and liver cell damage. If left untreated, NASH may advance to fibrosis, cirrhosis, or even liver cancer, making early intervention essential for preventing long-term complications.



Gut-liver connection: How microbiome health impacts liver fat

Recent research highlights the critical role of the gut-liver axis in regulating liver health . The gut microbiome—the community of trillions of bacteria living in our intestines—can significantly influence fat metabolism in the liver. Imbalances in gut bacteria, particularly an overabundance of species such as Bacteroides stercoris, have been linked to increased liver fat accumulation.

By targeting the gut microbiome, scientists believe it may be possible to reduce liver fat naturally. Resistant starch, a type of dietary fiber that feeds beneficial gut bacteria, has emerged as a promising dietary intervention.





Resistant starch study: Significant liver fat reduction and gut benefits
A multinational research collaboration, involving Sun Yat-sen University (China), the University of Helsinki (Finland), and the University of Leipzig (Germany), conducted a randomized controlled trial with 200 participants diagnosed with NAFLD. Over four months, participants were split into two groups: one consumed daily servings of resistant starch, while the control group maintained their usual diets.


Key findings:

• Reduction in liver fat: Imaging and liver biopsies revealed a significant drop in liver fat in the resistant starch group—from 25% to 13%. In contrast, the control group saw only a minor reduction, from 24% to 21%.
• Improved liver function markers: Enzymes such as ALT and AST, which indicate liver inflammation and damage, showed marked improvement in the resistant starch group.
• Gut microbiome modulation: Resistant starch altered gut flora, reducing levels of Bacteroides stercoris, a bacterium associated with liver fat accumulation. Animal studies confirmed that decreasing this bacterium correlates with lower liver fat, while its reintroduction increases fat deposits.

This study underscores that modifying the gut microbiome through diet can have a direct, measurable effect on liver health.



What is resistant starch and how does it work

Resistant starch is a type of carbohydrate that bypasses digestion in the small intestine and reaches the colon intact. Here, it acts as a prebiotic, nourishing beneficial gut bacteria. During fermentation, resistant starch produces short-chain fatty acids (SCFAs) that reduce inflammation, improve insulin sensitivity, and support overall metabolic health—factors crucial for reversing fatty liver disease.


Foods rich in resistant starch


Incorporating resistant starch into your diet can be simple and practical. Key sources include:

• Cooked and cooled potatoes and rice
• Legumes such as lentils, chickpeas, and black beans
• Whole grains and specific corn varieties
• Green bananas and plantains
• Pasta, especially when cooked and cooled

Interestingly, cooking and then cooling foods like potatoes and rice increases their resistant starch content, making them even more effective for gut and liver health.


How to incorporate resistant starch for maximum benefits

Researchers recommend including a fist-sized portion of resistant starch-rich foods with each meal. Beyond reducing liver fat, these foods support digestive health, stabilize blood sugar levels, and aid in weight management. For individuals with NAFLD, making these dietary adjustments can be a practical, non-invasive approach to improve liver function and overall metabolic health.





Also Read | Healthy arteries: Cardiologist reveals 4 simple habits to boost heart health without medicine

---