What foods are not great for your liver

The liver is a powerhouse organ that performs many essential functions in the body, including filtering toxins from the blood, producing bile for digestion and storing energy. Keeping your liver healthy is vital for overall well-being. Certain foods and drinks can place a burden on the liver, making it difficult to function optimally.

This article explores various foods and drinks that can negatively impact your liver health and provides some healthier alternatives.

Understanding fatty liver disease

Before diving into specific foods, it’s important to understand fatty liver disease, a condition where excess fat builds up in the liver. There are two main types of fatty liver disease:

• Nonalcoholic fatty liver disease (NAFLD): This is the most common type of fatty liver disease, affecting up to one-quarter of the population in developed countries. NAFLD is typically caused by excess sugar and fat intake, along with insulin resistance.

  
  

• Alcoholic fatty liver disease (AFLD): This condition is caused by excessive alcohol consumption.

Foods to limit for liver health

• Added sugars and high-fructose corn syrup: Sugary drinks, candies, pastries and processed foods are loaded with added sugars and high-fructose corn syrup. Consuming excessive amounts of these sugars can overwhelm your liver, leading to fat storage and inflammation. The American Heart Association recommends limiting added sugar intake to 25 grams (6 teaspoons) for women and 36 grams (9 teaspoons) for men daily.

• Refined carbohydrates: Refined carbohydrates — such as white bread, pasta, and white rice — are quickly broken down into sugar in the bloodstream. This can lead to spikes in blood sugar levels, putting stress on the liver. Opt for whole grains like brown rice, quinoa and whole-wheat bread instead. Whole grains provide sustained energy and are packed with fiber, which helps regulate blood sugar levels.

• Fried foods: French fries, fried chicken and other fried foods are high in unhealthy fats, including saturated and trans fats. These fats contribute to fat accumulation in the liver and increase inflammation.

• Fatty meats: Fatty cuts of red meat, processed meats like bacon and sausage and excessive red meat consumption can all negatively impact your liver health. Processed meats are often high in saturated fat, sodium and nitrates, preservatives that can be taxing on the liver. Lean protein sources like fish, poultry and legumes are healthier alternatives.

• Salt: While sodium is an essential electrolyte, consuming too much salt can strain your liver as it works to remove excess sodium from the bloodstream. The recommended daily sodium intake is less than 2,300 milligrams (mg) — or one teaspoon — ideally aiming for closer to 1,500 mg, or 1/7 of a teaspoon, for optimal health.

• Alcohol: Excessive alcohol consumption is a leading cause of liver damage. Alcohol is metabolized by the liver, and over time, heavy drinking can lead to fatty liver disease, hepatitis and cirrhosis. According to the Dietary Guidelines for Americans, moderate alcohol consumption is defined as one drink per day for women and two drinks per day for men. It’s important to note that some people may need to abstain from alcohol altogether to protect their liver health.

Other lifestyle tips for liver health

• Maintain a healthy weight: Losing weight can significantly improve liver health, especially for those with NAFLD.
• Exercise regularly: Regular physical activity helps reduce inflammation and improve insulin sensitivity, both beneficial for liver health.
• Get enough sleep: Aim for 7-8 hours of sleep each night. Sleep allows the body to repair and regenerate cells, including liver cells.
• Manage stress: Chronic stress can contribute to inflammation throughout the body, including the liver. Practice stress-reduction techniques such as yoga, meditation or deep breathing.
• Don’t skip meals: Skipping meals can disrupt blood sugar levels, putting stress on the liver. Eat regular meals and healthy snacks throughout the day.

Treating your liver well with good eating

The liver is a remarkable organ that plays a vital role in keeping you healthy. By limiting your intake of sugary drinks, processed foods, fatty meats and excessive salt, you can support your liver health and promote overall well-being. If you have concerns about your liver health, talk to your doctor. Early diagnosis and treatment can help prevent complications from liver disease.