KARACHI: Some common foods and drinks may quietly affect liver health when consumed regularly. A new report by EatingWell, published on August 19, highlights four categories that dietitians recommend limiting to help protect the liver.
The liver performs several essential functions, including storing nutrients, producing bile and processing substances consumed by the body. According to dietitians cited by EatingWell, repeatedly eating certain foods high in unhealthy fats, refined carbohydrates, sodium and added sugars may contribute to metabolic problems and fat accumulation in the liver.
1. Processed Meats
Bacon, sausages, hot dogs and deli meats can contain high amounts of saturated fat, sodium and preservatives. Regularly eating these foods may contribute to insulin resistance and metabolic problems, which can increase fat buildup and inflammation in the liver and raise the risk of metabolic dysfunction-associated steatotic liver disease (MASLD).
2. Ultra-Processed Foods
Packaged pastries, chips and microwave meals are often low in fibre but high in refined carbohydrates, added sugars, salt and saturated fat. Experts say frequent consumption of these foods has been associated with a greater risk of fatty liver, fibrosis and cirrhosis.
3. Fast and Fried Foods
French fries, deep-fried chicken and burgers can combine refined carbohydrates, unhealthy fats and high levels of sodium. Research cited in the report found that people getting at least 20% of their daily calories from fast food had significantly higher liver fat, with stronger associations among people with obesity or diabetes.
4. Alcohol
Excessive alcohol consumption can place significant stress on the liver and increase the risk of fatty liver disease, alcohol-associated hepatitis, cirrhosis and liver cancer. Dietitians also warn that the liver does not distinguish between wine, beer and spirits when processing alcohol—the risk generally rises as consumption increases.
Healthier Choices for Your Liver
Experts recommend replacing these foods with whole grains, beans, lentils, fatty fish and healthy fats such as olive oil. Unsweetened tea, black coffee and unsweetened sparkling water can also be alternatives to sugary drinks.
The report stresses that maintaining liver health does not require restrictive cleanses or drastic diets. Instead, making healthier choices consistently and reducing highly processed, fried and alcoholic foods may help support liver function over time.
