Liver health: Everyday diet mistakes that are putting your liver at risk

Health benefits of liver-friendly foods: Include garlic, leafy greens, turmeric, and citrus fruits in your daily diet to support detox and reduce inflammation (Image: Canva)

The liver helps filter toxins from your body and also support various functions like digestion, hormone balance, and storing of essential nutrients. Nevertheless, it may fail to get the proper care it deserves, thanks to the erratic modern day lifestyle. But before it is too late learn to protect your liver with simple lifestyle tweaks and dietary habits.

Not drinking alcohol doesn't guarantee a healthy liver, says  Shruti K Bhardwaj, Chief Clinical Nutritionist, Zydus Hospitals Thaltej, Ahmedabad. “Apart from heavy drinking, everyday choices, like having too much dessert, processed food, or fried snacks, can also start causing damage to your liver,” she says.

Excessive alcohol, sugar, and fat can negatively impact your liver health. “They can cause inflammation, fatty liver, and scarring, which in severe cases lead to cirrhosis and liver failure,” she says. According Bhardwaj, alcohol increases fat buildup in the liver, making it swollen and inflamed. Over time, this leads to scarring, a condition called cirrhosis, which reduces liver function and increases the risk of liver cancer and failure.

Also read | Add these 10 liver-friendly foods to your daily diet to fight fatty liver disease

Health risks of sugar: Just like alcohol, sugar can cause fat to build up in the liver and lead to inflammation. It also increases the risk of type 2 diabetes and obesity, which further aggravate liver strain (Image: Canva)

Sugar, she adds, is another big culprit. "Fructose in sugar is particularly harmful in inducing fatty liver by stimulating de novo lipogenesis and blocking β-fatty acid oxidation. That’s the reason why even non-drinkers can develop non-alcoholic fatty liver disease (NAFLD), a growing concern linked to modern diets,” she explains.

You don’t need to cut out every indulgence. But balance is key. “Sugar is the most overlooked and underestimated kitchen ingredient with respect to its impact on liver health, if consumed in large amounts. Just like alcohol, sugar can cause fat to build up in the liver and lead to inflammation. It also increases the risk of type 2 diabetes and obesity, which further aggravate liver strain,” says Bhardwaj.

Fats, especially trans and saturated fats found in packaged snacks, fried foods, and fast food, are equally problematic. “Over time, they contribute to fatty liver and fibrosis (scarring), impairing the liver’s ability to function. “It’s important to not just focus on what to eliminate, but also on what to include, like foods that support liver detox, metabolism, and repair,” she says.

Also read | How to keep your liver healthy: Lifestyle and diet tips to keep this powerhouse organ healthy

Here are easy ways, suggested by Bhardwaj, to support your liver health with healthy lifestyle choices and dietary tweaks:

• Cut back on sugar and sweetened drinks: Switch to natural sugars like dates or jaggery in moderation, and avoid high-fructose syrups in soft drinks and packaged juices.
• Limit alcohol consumption: Practice mindful drinking, restrict intake to social occasions, and always hydrate well before and after.
• Avoid deep-fried and processed foods: Trans and saturated fats are common in chips, bakery items, and fast food, replace with healthy fats like nuts, seeds, and avocado.
• Add liver-friendly foods to your plate: Include garlic, leafy greens, turmeric, and citrus fruits that support detox and reduce inflammation.
• Stay active: Regular exercise not only helps manage weight but also improves liver enzyme levels and insulin sensitivity.
• Drink plenty of water: Staying hydrated supports the liver’s natural detox function and aids digestion.
• Don’t skip regular checkups: If you’re at risk (due to weight, alcohol, or sugar intake), get liver function tests done at least once a year.