Noodles are extremely common all over the world, and many of us consume them regularly – no matter if we’re talking about instant noodles or various other noodle dishes.
But when it comes to dieting for reversing a fatty liver disease, you need to be extra careful. In this article, I will talk about noodles and their effect on the liver.
I want to start with the quick answer to the burning question in the title: can you eat noodles if you have fatty liver disease aka NAFLD/MASLD?
The answer is generally no. When it comes to regular noodles, these are highly refined and processed, which is a big no for your liver. They also are extremely rich in carbohydrates and offer little in terms of nutrition. In other words, they taste good but are not a healthy food.
Even breakfast cereals are generally better choice than your regular instant ramen or favorite noodles. Especially since they are usually paired with other ingredients that make the whole meal unhealthy.
Luckily, there are some types of noodles – or noodle alternatives – that allow you to get your noodle fix every now and then. I’ll share these too in this article. But until then, let’s get mode in-depth with the noodles!
Can You Eat Noodles with Fatty Liver?
Most noodles can be considered unhealthy and especially bad for your liver. This includes most instant / cup noodles which come packed with preservatives and artificial flavors, lots of fats and carbs that are unhealthy.
If you suffer from a fatty liver, it’s best to cut noodles out of your diet.
Instant noodles are highly processed and lack nutrients. Instead, they are full of refined carbohydrates which we should keep to a minimum. These lead to sugar level spikes in our blood and weight gain if consumed in excess.
I found one study showing that refined carbohydrates, especially instant noodles, are one of the main causes NAFLD (fatty liver disease) cases among young adults in Japan (source).
Therefore, if you suffer from fatty liver disease, it is a good idea to eliminate instant noodles from your diet. They usually come as a side for unhealthy foods – sauces and meats, usually fried and full of extra baddies, from high fat to even more sugar, as well as preservatives, all sorts of artificial flavors and chemicals.
It is also worth mentioning that the additives in instant noodles exhaust the liver more during the digestion process. When the liver fails to break down the harmful compounds, it stores them inside it. This puts an extra burden on a fatty liver.
They taste good, but they are not good for your health.
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Healthier alternatives for noodles if you have a fatty liver
Instant/processed noodles should be completely taken off your diet or replaced with healthier alternatives, just as is the case of pasta and fatty liver disease.
For example, whole-grain noodles are a good alternative. Although more studies are needed to fully support this, there are strong arguments why a patient with NAFLD should eat whole-grain carbohydrates, including noodles or whole-grain bread and keto bread in general.
First, whole-grain noodles, like other whole-grain carbohydrates, contain biochemical compounds that decrease liver fat (source). This lowers the stress on your liver.
Secondly, a fatty liver patient who consumes suitable amounts of whole grains is at a much lower risk of FLD progression (source). Also, whole-grain noodles help in weight loss which is essential to avoid complications of the disease.
They have more nutrients and the carbohydrates in them are absorbed at a slower rate, which is better for us.
I personally went this route when dealing with my condition and, as you probably know if you are a regular reader of the blog, I reversed my fatty liver. However, even with whole wheat, I didn’t eat then in large quantities: just every now and then, in small quantities. Still better than nothing, right?
Soba (buckwheat) noodles have the least amount of calories and carbohydrates. There is a study suggesting that buckwheat can potentially slow down the progression of the condition.
Quinoa noodles are another type of healthy noodles because they have all the protein one needs, and more importantly, they are low in fat and carbs.
Konjac noodles are also a great alternative I found recently – and the one I started to consume mostly nowadays. While these are chewier and sometimes they smell terrible, they have 0 calories and sugars.
IMPORTANT! You still need to pair your noodles with other healthy ingredients. Stay away from fried meats (or anything fried), added sugars, and preservatives/flavorings!
Healthy noodle alternatives: examples
Let’s check out a few of my recommended alternatives to noodles which you can purchase and prepare at home knowing that you’re making a better, healthier choice when compared to regular noodles.
I have to repeat that even so, you shouldn’t consume these regularly, but more like a treat every now and then (once every 1-2 weeks).
Note: I get commissions if you make a purchase through the links below, at no extra cost to you.
Eden Selected Whole Buckwheat Soba – the closest thing to traditional noodles you can get.
Quinoa Noodles – these are labeled as Spaghetti, but I found them to be very thin and similar to noodles.
Konjac Noodles – definitely give these a try if you haven’t already. They are my favorite!
Conclusion
Although most of us are addicted to instant noodles, we should not neglect their health risks, which are even worse for those who suffer from a fatty liver.
After going through the studies mentioned in this article, it’s clear that it will be wiser if you decide to cut out refined noodles from your diet.
If you really can’t stay away from them, then you have some alternatives above. They will still taste good but also provide a safer, healthier alternative as long as you pair them with similarly healthy extras.
I was diagnosed with a fatty liver back in 2014 and managed to reverse it by mid-2015. Since then, I’ve been studying it, continuously updating my knowledge with the latest scientific findings and practical approaches to give others the help they need to reverse their condition.
My approach to managing fatty liver is holistic, balancing scientifically-backed information with real-life, practical advice based on personal, direct experience.
I am also the admin of the Fatty Liver Support Group on Facebook and the Fatty Liver Subreddit.