‘I'm a Hepatologist-This Is the First Thing I'd Cut From My Diet To Protect My Liver'

While it's probably not something you think about very much, your liver is one of the hardest-working organs you have. Located right under the rib cage, the liver is responsible for clearing toxins from the blood, producing bile that helps with digestion and providing the body with energy, among other important jobs.

Simply put, it's impossible to live without a functioning liver. Perhaps that's why the word "live" makes up the bulk of its name. Just like how what you eat impacts your brain, heart and gut, everything you put into your body either supports liver health or works against it.

Related: The 'Healthy' Food That's Silently Damaging Your Liver, According to a Hepatologist

"Diet has an unprecedented impact on liver health-arguably more than most people actually realize," says Dr. Susan Kais, MD, a gastroenterologist, hepatologist and associate professor of clinical medicine at the University of Cincinnati. "It is important to understand that the liver plays a number of vital roles: processing nutrients, regulating blood sugar, metabolizing fats and detoxifying substances from the bloodstream. What you eat can either reduce stress on the liver or contribute to the demise of the liver by contributing to liver damage over time," she adds.

Hepatologists see more than anyone how diet can impact liver health, for better or for worse. With that in mind, we asked hepatologists what foods or drinks they would first cut from their diet to protect their liver. Their answers may inspire you to make your own dietary changes.

🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊

How To Support Your Liver Through What You Eat

If you want your diet to support your liver, Dr. Kais recommends following the Mediterranean diet. She explains that this way of eating minimizes consumption of ultra-processed foods, refined carbs, foods high in added sugar and foods high in saturated fats, which can all negatively impact the liver when eaten in excess. Instead, it prioritizes nutrient-rich whole foods (especially plant-based foods) and foods high in unsaturated fats, like seafood, nuts and extra-virgin olive oil.

While many people know that consuming alcohol in excess is bad for liver health, Dr. Kais says that many people don't realize that sugary drinks, candy, desserts, white bread and highly processed grains, frequent intake of fast food and excessive caloric intake from any source are all detrimental to liver health.

Related: We Asked 3 Hepatologists What To Drink in the Morning for Liver Health and They All Said the Same Thing

"Highly processed diets rich in saturated fats, trans fats and ultra-processed foods may promote inflammation, which can worsen liver disease and contribute to scarring. Poor dietary patterns can increase insulin resistance, causing the liver to produce and store more fat," she tells Parade.

Dr. Jasmohan Bajaj, MD, a professor at the Virginia Commonwealth University School of Medicine's Stravitz-Sanyal Institute for Liver Disease and Metabolic Health and a gastroenterologist for the Central Virginia Veterans Affairs Health Care System, says that regularly consuming foods high in fiber is especially great for liver health.

Scientific research backs this up, showing that a high-fiber diet decreases the risk of metabolic dysfunction-associated steatotic liver disease (MASLD), formally called nonalcoholic fatty liver disease. Considering that between 32% and 42% of adults in the U.S. have MASLD, this is helpful dietary advice to keep in mind.

Related: Here's How to Know If Your Liver Needs a Detox

What a Hepatologist Would Cut From Their Diet To Protect Their Liver

When asked what they would first cut from their diet to protect their liver, Dr. Bajaj and Dr. Kais both had the same answer: alcohol. "It can exacerbate any underlying liver issues in a compounding way. Even moderate consumption can be detrimental, especially for those who may not realize they have liver concerns," Dr. Kais says.

According to one study published in the journal Gut, consuming 30 grams of alcohol a day (roughly two standard drinks) significantly increases the risk of cirrhosis. Another study, published in Frontiers in Medicine and that took into account more than 53,000 people, found that even just one alcoholic drink a day significantly increased the risk of liver disease.

Alcohol isn't the only drink that's bad for liver health. Dr. Bajaj says that regularly consuming drinks high in added sugar and that contain high-fructose corn syrup (like soda) can increase the risk of liver disease. Scientific research backs this up, showing that regularly consuming soft drinks significantly increases the risk of MASLD.

The Type of Food To Consider Cutting for Liver Health

Curious as to what food is liver health's biggest nemesis? Dr. Kais says that the first food she would cut from her diet to protect her liver is fast food. "Fast food franchises are everywhere, making them an easy go-to when life gets hectic. However, I have seen firsthand how these foods can negatively impact liver health. They often contain high levels of unhealthy fats, sugars and preservatives, which can contribute to fatty liver disease and other health issues if consumed regularly."

Instead of eating fast food, Dr. Kais actively seeks out foods that can boost liver function, such as nutrient-rich plant-based foods and herbs such as garlic and turmeric. "These not only taste great but also provide critical nutrients and compounds that promote detoxification and liver regeneration," she says.

In general, the less processed the foods on your plate are, the more they'll support your liver health. Minimizing fast food, soda and alcohol can go a long way in protecting your liver. And with so many other delicious, more nutrient-rich options available, you'll hardly miss them.

Up Next:

Related: The Common Medication Hepatologists Wish People Would Stop Taking So Casually

Sources

• Dr. Susan Kais, MD, gastroenterologist, hepatologist and associate professor of clinical medicine at the University of Cincinnati.
• Dr. Jasmohan Bajaj, MD, professor at the Virginia Commonwealth University School of Medicine's Stravitz-Sanyal Institute for Liver Disease and Metabolic Health and a gastroenterologist for the Central Virginia Veterans Affairs Health Care System.
• Zhu, Y., Yang, H., Zhang, Y., et al. (2023). Dietary fiber intake and non-alcoholic fatty liver disease: The mediating role of obesity. Frontiers in Public Health. doi: 10.3389/fpubh.2022.1038435.
• Kalligeros, M., Vassilopoulos, A., Vassilopoulos. S., et al. (2024). Prevalence of Steatotic Liver Disease (MASLD, MetALD, and ALD) in the United States: NHANES 2017-2020. Clinical Gastroenterology and Hepatology. 22(6):P1330-1332.
• Bellantani, S., Saccoccio, G., Costa, G., et al. (1997). Drinking habits as cofactors of risk for alcohol induced liver damage. Gut. 41(6):845-850.
• Yi Moon, S., Son, M., Wool Kang, Y., et al. (2023). Alcohol consumption and the risk of liver disease: a nationwide, population-based study.Frontiers in Medicine. https://doi.org/10.3389/fmed.2023.1290266.
• Nseir, W., Nassar, F. and Assy, N. (2010). Soft drinks consumption and nonalcoholic fatty liver disease. World Journal of Gastroenterology. 16(21):2579-2588.

Copyright 2026 The Arena Group, Inc. All Rights Reserved

This story was originally published June 18, 2026 at 7:50 AM.