Fatty liver disease affects nearly 25% of people globally. With rates continuing to rise, many are searching for dietary changes that can help reverse fat accumulation and inflammation in the liver. Fish like canned tuna contain omega-3s that may benefit liver health, but is tuna an optimal choice? Let’s review the evidence.
Understanding Fatty Liver Disease
Also known as nonalcoholic fatty liver disease (NAFLD), fatty liver occurs when there is excessive fat buildup in liver cells. It’s divided into two types:
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Simple Fatty Liver Excess fat without inflammation or liver damage, Usually does not progress,
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Nonalcoholic Steatohepatitis (NASH) Fat accumulation plus inflammation and liver cell injury. Can advance to cirrhosis
Weight loss is the cornerstone treatment for NAFLD and NASH. Research also shows certain dietary changes can improve liver fat and inflammation. Omega-3 fatty acids have emerged as a promising option.
Why Omega-3s Are Beneficial For The Liver
The anti-inflammatory effects of omega-3 fatty acids may mitigate some of the liver inflammation and damage seen in NAFLD/NASH. The most biologically active omega-3s are:
- EPA (eicosapentaenoic acid)
- DHA (docosahexaenoic acid)
Studies demonstrate supplementing with EPA and DHA:
- Reduces fat buildup in liver cells
- Lowers liver enzyme levels
- Decreases oxidative stress and inflammation
- Improves blood lipid levels
These effects are attributed to omega-3s’ ability to enhance fatty acid oxidation while suppressing fat synthesis in the liver.
Omega-3 rich fish like salmon, trout, sardines, and herring are encouraged in a liver-healthy diet. But what about a convenient option like canned tuna?
Assessing Canned Tuna For Fatty Liver
Here’s an overview of the pros and cons of canned tuna for individuals with fatty liver:
Potential Benefits
- Rich in protein
- Low in carbs
- Contains anti-inflammatory omega-3s
- High in vitamin D and selenium
- Budget-friendly
Potential Concerns
- Higher in sodium and mercury than fresh tuna
- Not as high in omega-3s as fatty fish
- Lacks vitamins A and D found in other fish
Overall, the omega-3 content makes canned tuna a better choice than omega-6 heavy meats. But for optimizing liver health, fatty fish like salmon may be preferable.
Choosing The Healthiest Canned Tuna
If enjoying canned tuna, make the healthiest choices by:
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Selecting tuna canned in water instead of oil
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Prioritizing light tuna over albacore tuna to limit mercury exposure
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Rinsing tuna before eating to reduce sodium content
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Opting for “low-sodium” or “no salt added” labels
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Limiting intake to 2-3 servings per week
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Pairing with fresh veggies, whole grains, fruits, and healthy fats
Avoid preparing tuna dishes with high-fat/high-sodium ingredients like mayonnaise, crackers, and fried foods.
Incorporating Tuna Into A Liver-Friendly Diet
Here are some ideas for preparing canned tuna as part of an overall fatty liver-fighting diet:
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Tuna salad stuffed in tomatoes or avocado instead of bread
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Tuna mixed with cannellini beans, garlic, and olive oil
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Grilled tuna steak served with roasted Brussels sprouts
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Veggie tuna melt on 100% whole wheat bread
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Tuna stuffed sweet potatoes or bell peppers
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Tuna poke bowl with brown rice, seaweed salad, edamame, carrots, and ginger
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Seared ahi tuna atop leafy greens with lemon vinaigrette
Aim to consume tuna along with a variety of fruits, vegetables, legumes, whole grains, nuts, seeds, and spices. Limit red meat and avoid fried foods, refined carbs, and sugary drinks.
Additional Liver-Friendly Foods To Eat
While tuna can be part of a fatty liver diet, focus more heavily on these nourishing foods:
Colorful Fruits & Vegetables: Contain antioxidants to reduce oxidative stress on the liver. Especially rich in veggies like tomatoes, leafy greens, cruciferous veggies, avocado, berries, and citrus fruits.
Legumes: Provide plant-based protein, fiber, and minerals like magnesium. Help lower cholesterol and improve insulin sensitivity. Examples include beans, lentils, chickpeas, and peas.
Nuts and Seeds: Great plant-based fats, protein, and fiber. Walnuts, chia seeds, and flaxseeds have anti-inflammatory alpha-linolenic acid (ALA).
Whole Grains: Choose minimally processed options like oats, quinoa, buckwheat, and barley. Provide antioxidants, vitamins, minerals, and gut-healthy fiber.
Coffee and Green Tea: Contain plant compounds that may protect the liver and improve insulin sensitivity when consumed in moderation.
Herbs and Spices: Turmeric, cinnamon, garlic, ginger, and milk thistle provide antioxidants. Help add flavor without excess sodium.
While not as rich in omega-3s as fatty fish, canned tuna can be part of a liver-healthy diet when chosen wisely and consumed in moderation. For the greatest benefit, focus on tuna canned in water and balance with a variety of anti-inflammatory whole foods. Consult a dietitian or hepatologist for liver-specific dietary advice.
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Do you mind sharing what kind of liver disease you have and your meld if you have one?
I eat a lot of low sodium tuna, but from the pouches not the cans. I eat it for the protein because I don’t eat much meat and I hate eggs. The tuna pouch tastes good, and I don’t miss the salt. My doctor thinks it is okay, the packed in water is low in calories and I like it. So it works for me, but if you get the chance you might check with the doctor. I know that some fish are bad for us to eat, but I only eat tuna and salmon, so I guess it’s fine for me. Best wishes, Glenda.
I read that tuna has high amounts of mercury in it. One woman got sick because she ate it every day for lunch. I dont know if eating it occasionally would cause any damage or not. But its worth checking in to. I read a lot about what foods to avoid and which ones were good when I was first told I had non-alcoholic fatty liver disease. I have a very long list of both the good and bad foods. The reason I asked to be your friend was so that I could write out the lists for you if that was okay with you. Mary.
I think you can eat can tuna once in a week or two weeks with liver issues. Fresh sounds like a better idea esp with cirrhosis. Spending 5 or six dolllars?? I really dont know.
You could rinse. Iodine sea kelp has a lot of benefits. Having no iodine isnt healthy.
I think when you eat is crucial. Of course no sugar. Intermittent fasting is fantastic. Every time you eat raises insulin. So 3 meals no snacking is great for not raising insulin. Stomach needs rest. colon routine. pancreas less insulin.
I used two cans in my pantry. I didnt really rinse. I added mayo raisins onions horseradish. Lemon pepper lots and a little sea salt. Added a little olive oil. A drop of balsamic vinegar. But I am doing intermittent fasting. I ate in my eating window of course.
It may be awhile like 7+ days before I do tuna again.
Just wanted to say when is crucial not just what with a healthy liver.
Hi Mary, would you be able to share the list on here. One or two times a week, I eat tuna from a pouch. That may not seem like a lot to other people. I see so many really long lists (I mean like 100s) that I get lost in it. I would love to see what you found in your research. Thanks, Glenda.
Sure Glenda, no problem. I will sit down tonight when I have a little more time. Mary.
My son has alcohol cirrhosis, meld score is 14 I believe
Thank you, Im not in big hurry, just any time you have free would be great. Thanks again, Glenda.
Milford, thank you and I am sorry he has this disease. He may be able to do wonders with a low meld if he forever abstains from alcohol, exercising. Healthy thoughts and liver recovery/liver friendly diet. You should stay away from all canned and processed foods, as well as artificial supplements, until your levels drop to a safe level. If they do, you should still try to live a much healthier life. Dr. Oz’s show had a test where he and another doctor, who both ate a lot of fish like I did, They both had too much mercury in their bodies and did a natural detox (they didn’t have cirrhosis) and a lot of research. They cormozed to avoid all farmed fish and large sea fish such as tuna. To consume non farmed fresh small fish no more tan once or twice a week. I personally love fish but while so sick I did not consume. Now I eat some sardines and a small amount of salmon about once a week. Unfortunately our seas are very contaminated now. Fresh unfarmed rainbow trout would be good if you can find it or he fishes. Double good as its a good destressor as well. There are many list of yess and no but Nash2 is over all the best. I would look u Dr Berkson s protocol as well and his diet is also good advise. There are soMe that did this and are doing well. And it taste good which the many who dont try fail to discover. Best wishes, Debbie .
Sorry for all the mistakes. My computer is out and learning I phone
Foods on the Good List
protein; small amounts of lean meat like chicken or fish. But plant and dairy protein better than animal protein. Whey powder is a complete protein. Wild salmon. organic eggs. Buy organic vegetables whenever possible.
fresh squeezed lemon in hot water first thing in morning
ginger (also unblocks clogged arteries)
Foods To Avoid ***********
vitamin supplements, unless OKd by Doctor
bread (gluten can put stress on the liver)
Please note that this is just what I have collected from reading different articles. Its always best to run any diet past your hepatologist. And people in different stages of cirrhosis may tolerate certain foods better than others. I feel better since I changed my diet to include only organic fruits and vegetables. There are frozen organic fruits (mostly berries) in most grocery stores. Fruit smoothies are my favorite, but stir fries are my go-to for vegetables. You can also make great smoothies from vegetables. These are the foods I’ve thought of so far. You can add more if you know of any. Mary.
Thank you Mary, That is a reasonably sized list I can deal with. I just get too tired and fuzzy headed for the long ones. This will be a good guideline when I shop. Glenda.
Yes, I know what you mean. When I first learned I had cirrhosis, which wasnt too long ago, I didnt know where to start. I found some things on this site that worked for me as I read them more. Lots of people say that eats a lot of fruits and vegetables, but what do you do with them? Debbie (luvurliver) taught me how to make smoothies. That is such a good way to eat those vegetables you dont like. I don’t like salad, but I can blend some fruit and leafy greens and it tastes great. But I wasnt getting enough vegetables that I needed. Olivia, another member of this site, made stir-fry with crumbled tofu, so I tried it and it was delicious. Nash2 highly recommends olive oil, and I switched to that. It has a lot of health benefits. He has a great website: fattyliverfoundation. org that also talks a lot about diet. If you come up with any ideas/recipes, please share, its always good to hear new ideas on diet.
I learned more about tuna fish. I like it too, and I was excited to see what I could find. Given that tunas are big fish that live longer, they eat a lot of other fish that contain mercury, which makes them high in mercury. Albacore is the largest Tuna, and is suppose to be the worst offender of mercury levels. Little tuna with darker meat that says “chunk light” is thought to have a lot less mercury because it is so small. Now that I think about it, the pouch vs. can question might depend on the type of tuna used—alabacore or darker meat? I like the pouch better, so I think I will look for it made with the chunk light. Mary.
Mary, I hate typing on this phone but this is an important subject. Excellent list however to my knowledge, unless your on certain medications red grapefruit is good for your liver. If you want to make lemon water, you should use cool water and organic lemons. Zest the skin and mix the pith in a blender or Nutri Bullet. Hot or warm water takes away beneficial nutrients. Also many are not gluten intolerant but it is being discovered that its processing and non organic flour. Ezekiel organic live grain bread is good for most. Raw almonds should be with the raw walnuts. They contain many good things as well As omega 3s good fat and protein. Because they are so strong, you should only use three or four fresh organic dandelion leaves at a time. The fish facts are right on. Good job Mary Thank you, Debbie Delete ReplyNote Required.
Is Canned Tuna Safe To Eat? Experts Weigh In On The Benefits Of Eating The Canned Fish | TIME
FAQ
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Is canned tuna good for You?
And canned tuna is no exception – it contains high amounts of omega-3s. However, it’s important to note that not all canned tuna is created equal. Tuna packed in oil tends to be higher in calories and fat than tuna packed in water. And while both types of canned tuna are good sources of protein, they can also be high in sodium.
Does canned tuna help fatty liver?
Here are some ways canned tuna may support individuals with fatty liver: Omega-3 fatty acids: The omega-3 fatty acids found in canned tuna have been shown to have anti-inflammatory effects. Inflammation plays a significant role in the progression of fatty liver, and reducing inflammation can help improve liver health.
Can you eat canned tuna on a liver-healthy diet?
One way to incorporate canned tuna into a liver-healthy diet is by making a protein-packed tuna salad with fresh veggies. Use low-sodium Miracle Whip or make your own easy low-sodium mayonnaise. Add in some avocado and tomato for extra nutrients and flavor.
Is raw tuna bad for Your Liver?
There is inflammation and liver damage, as well as excess fat, in the liver. Older research suggests that raw tuna is a good source of many nutrients, including selenium and anti-inflammatory omega-3 polyunsaturated fatty acids ( PUFAs ). However, eating raw fish comes with health risks. And some types of cooking retain more nutrients than others.