The 3 foods I always avoid as a doctor to protect my liver – and everyone should be doing the same

The Sun

14-05-2025

A DOCTOR has revealed the three foods he avoids to protect his liver - and says the list often leaves people shocked.
The liver is often an underestimated organ, playing a critical role in various bodily functions that are essential for overall health and well-being.
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It filters the blood, breaking down toxins and harmful substances, produces bile, which aids in digestion and waste removal, and plays a crucial role in storing and metabolising nutrients, and in maintaining healthy blood sugar levels.
Doing what you can to protect your liver is important, particularly as damage is often irreversible.
Dr Saurabh Sethi, a gastroenterologist, his famed for sharing his health advice on TikTok (@doctorsethimd).
He recently revealed the most dangerous time to go to sleep, explaining that snoozing after midnight could damage the brain.
Now, the 42-year-old has shared the top three foods he avoids to protect his liver – and says that everyone should be doing the same.
In a clip, which has racked up 53,000 views and over a thousand likes, he begins by listing fructose-heavy snacks.
'Fructose is commonly found in sugary drinks and processed snacks,' the doctor, from California, US, says.
'And it is handled almost entirely by the liver.
'This can lead to fat buildup over time, increasing the risk of fatty liver disease.'
A study published in 2020 suggesting high fructose intake may trigger fatty liver disease by damaging the intestinal barrier.
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The next food item is industrial seed oils, such as soybean, corn and sunflower.
Dr Sethi explains: 'These are high in omega-6 fats.
'When consumed in excess, they can fuel inflammation and oxidative stress.
'Both are harmful to the liver.'
Some animal studies suggest that certain seed oils, particularly when heated, may negatively impact liver health by disrupting lipid metabolism and increasing fat accumulation.
These studies also link seed oils to oxidative stress and metabolic dysfunction.
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His final, and most surprising, item to avoid is fruit juice.
Dr Sethi claims that even natural, 100 per cent juices have a high fructose level and no fibre.
He adds: 'This combination causes quick blood sugar spikes, which can drive fat storage in the liver.'
Several studies link excessive fruit juice consumption to potential liver damage, particularly non-alcoholic fatty liver disease (NAFLD).
The primary concern is the high fructose content in fruit juice, which can overwhelm the gut and lead to excess fructose being processed by the liver, potentially causing fatty liver.
How to keep your liver healthy
Healthy diet
Eat a variety of fruits and vegetables, including five servings daily.
Include whole grains, lean protein, and healthy fats like those in olive oil and fatty fish.
Limit sugary drinks, processed foods, and excessive fat and sugar.
Regular exercise
Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Physical activity helps manage weight and improve liver health.
Moderate alcohol consumption
Limit alcohol intake to recommended guidelines, which typically include no more than 14 units of alcohol per week for men and women.
Consider having several alcohol-free days per week.
Medication safety
Be aware of potential interactions between medications and alcohol, and always consult with your doctor about medication use.
Weight management
Maintain a healthy weight, as excess weight can increase the risk of Non-Alcoholic Fatty Liver Disease (NAFLD).
Viral hepatitis prevention
Practice safe sex, get vaccinated against hepatitis A and B, and avoid sharing needles or other personal items that could spread the virus.
Hydration
Drink plenty of water throughout the day, as hydration supports overall health and liver function.