When we think about liver health, it is common to focus on alcohol as a major cause of harm. While it is true that heavy drinking can damage your liver, it is not the only culprit. Other foods you might eat every day can also affect this vital organ. Your liver works hard to remove harmful substances, help with digestion, and store energy. Taking care of it should be high on your list of health priorities. Here are five foods that can harm your liver over time.

1. Sugary Snacks and Beverages

If you have a sweet tooth, you are not alone. Many of us reach for candy, cookies, or soda when we feel tired or stressed. However, sugary treats can be tough on your liver. The reason is that your liver turns excess sugar into fat. Over time, too much fat can build up in your liver cells, a condition known as non-alcoholic fatty liver disease (NAFLD). According to health experts, NAFLD is on the rise, especially in Middle Eastern and Western nations, partly because of the sugary diets many people follow. If left unchecked, it can lead to more serious problems.

What to eat instead: Consider fresh fruits like berries, apples, or pears. They still have sweetness, but they are also full of fiber and other nutrients that help your liver. If you crave a sweet drink, try water infused with lemon or mint or even unsweetened herbal tea. These options help keep sugar intake in check.

2. Highly Processed Foods

Modern life makes it easy to grab a quick meal from a box or a bag. Foods like frozen pizza, instant noodles, and certain packaged snacks are convenient. However, these products often contain large amounts of saturated fats, salt, and preservatives. Over time, these can place extra stress on your liver. For example, too much-saturated fat can cause fat to build up in liver cells, just like sugar does. High sodium can also be a problem because it may worsen fluid balance and blood pressure, adding more strain to the liver.

What to eat instead: Whole foods like vegetables, whole grains, and lean proteins such as skinless poultry or fish will go easier on your liver. These choices help keep your body’s systems running smoothly. If time is an issue, spend a few hours on weekends prepping meals. That way, you can easily reheat a healthier option rather than turning to processed foods.

3. Red and Processed Meats

Most people enjoy a juicy burger or a piece of bacon now and then. However, regularly eating red and processed meats can harm your liver. These foods are often high in saturated fat, which can lead to fat buildup in the liver. Some studies have linked a diet high in processed meats with a greater chance of developing liver issues. For example, sausages and hot dogs might be tasty, but they come packed with additives and unhealthy fats.

What to eat instead: Try leaning more on plant-based proteins such as beans, lentils, and peas. If you like animal protein, choose lean poultry or fish, which tend to have fewer unhealthy fats. By mixing up your protein sources, you give your liver a break and improve your overall health.

4. Fried and Fast Foods

There is no question that french fries, fried chicken, and onion rings taste good. But they are usually loaded with trans fats and saturated fats, both of which pose risks to your liver. These fats can trigger inflammation and lead to fatty deposits in the liver. Eating them once in a while is not likely to cause major harm, but making fried and fast foods a regular part of your diet can set the stage for trouble down the road.

What to eat instead: If you crave something crunchy, consider air-fried vegetables or oven-baked fries made from sweet potatoes. These options satisfy the desire for a crisp texture without adding so many harmful fats. Another simple idea is to snack on raw carrot sticks or bell pepper slices with a bit of hummus. This helps you skip the grease while still enjoying a savory treat.

5. Too Much Refined Grains

Refined grains are foods that have had much of their fiber and nutrients stripped away. This includes white bread, white rice, and many breakfast cereals. These foods are quickly broken down into sugar, causing spikes in blood sugar levels. Over time, these sugar spikes can lead to insulin resistance, a condition in which your body cannot use insulin well. When insulin resistance occurs, more fat may build up in your liver. This, again, can contribute to NAFLD and other liver problems.

What to eat instead: Focus on whole grains such as brown rice, whole wheat bread, or oatmeal. These grains are digested more slowly and keep your blood sugar more stable. Plus, their extra fiber helps your digestive system, which in turn can support a healthier liver.

How to Support a Healthy Liver

Besides cutting down on foods that may harm your liver, it helps to add more liver-friendly foods to your menu. Leafy greens, berries, and nuts contain antioxidants and other nutrients that help the liver function smoothly. Avocados, olive oil, and fatty fish like salmon offer good fats that do not burden the liver. Staying hydrated with water and herbal teas also supports the liver in its work of filtering and detoxifying the body.

It is important to remember that good liver health is about balance. Occasional treats are not likely to cause severe harm as long as your overall diet is well-rounded and rich in nutrients.