4 foods that may harm (and much) the health of your liver

O liver plays an essential role in the storage of nutrients and detoxification of the body. However, there are certain foods and drinks that can harm you, especially when consumed frequently. 

Nutritionists revealed to EatingWell the four main foods and drinks that should be consumed in moderation.

1. Processed meat (filled)

Bacon, chorizo, sausages and other sausages may harm the health of the liver when consumed regularly. 

“processed meats are rich in saturated fat, sodium and preservatives,” says nutritionist Amy Kennett, specialized in liver diseases. 

This combination may contribute to insulin resistance and metabolic syndrome, which compromise the body’s ability to regulate blood sugar and fat. 

Over time, these metabolic changes can promote fat accumulation in the liver leading to inflammation and increasing the risk of steatotic liver disease associated with metabolic dysfunction (DHEM). 

2. Ultra-processed food

Foods like sweets, salty snacks and ready meals tend to be poor in fiber and rich in refined carbohydrates, added sugars, salt and saturated fat.

“ This is precisely the combination that promotes fat storage in the liver”, says nutritionist Kat Durston.

It highlights a study that found that increased intake of ultra-processed foods was associated with a higher risk of fatty liver, fibrosis and cirrhosis. 

Thus, in order to protect the health of your liver you should concentrate on consuming foods rich in nutrients that provide fiber, protein, healthy fats and a variety of vitamins and minerals. 

3. Fast food and fried

When hunger squeezes and cooking is not in the plan, it is very easy to fall into temptation to ask for fast food. However, often eating French fries and hamburgers may harm the livers gradually. 

“Fast food is a triple threat to the health of the liver: rich in refined hydrates, unhealthy fats and sodium,” says Durston. 

4. Alcohol

Alcohol can overload the liver, responsible for metabolizing it. When consumed in excess may cause inflammation, increasing the risk of hepatic steatosis, alcoholic hepatitis, cirrhosis and even cancer.

Options beneficial to liver health

Sugar-free coffee and tea: research suggests that the consumption of at least 240ml of coffee or tea without sugar per day is associated with reduced fat storage in the liver. 

Whole grains and legumes: oats, whole rice, beans and lentils are rich in fiber, which slows the absorption of sugar, promoting a healthy intestinal environment. 

Fatty fish: “Salmon, sardine and mackerel are rich in omega-3, which help reduce fat in the liver and calm inflammation in the liver,” Durston said. 

Olive oil: olive oil is a source of beneficial monounsaturated fats, contributing to healthy cholesterol levels.

Sugar-free water: most soft drinks are rich in sugar, in this case fructose. When consumed in excess, fructose can increase fat production by the liver, leading to fat accumulation and lipid deficiency syndrome of adipose metabolism.