4 seemingly harmless foods that can damage the liver

The liver is one of the most important organs in the body, responsible for filtering toxins and metabolizing nutrients. However, many people accidentally damage their livers due to an unreasonable diet. In addition to alcohol, beer and fatty foods, some seemingly harmless everyday foods can also harm the liver if eaten in excess.

1. Fruit

Fruits are an important source of vitamins and minerals, but eating too much, especially high-sugar varieties like grapes, mangoes, and bananas, can put a strain on the liver.

Excess fructose is converted into fat by the liver, increasing the risk of fatty liver. In addition, fructose also reduces the liver's antioxidant capacity, causing damage to liver cells.

Some studies have shown that eating too much fruit can affect liver function. In fact, there was a case of a female patient who regularly ate fruit with the desire to improve her health, but discovered that her liver was fatty due to excessive fructose consumption.

2. Milk and dairy products

Milk is a nutritious food but also contains a lot of saturated fat and protein. Frequent consumption of whole milk, butter, and cream can put pressure on the liver, increase fat accumulation and impair liver function.

A case of a male patient in China who regularly drank whole milk and ate cheese in the morning, after a few months showed signs of mild fatty liver.

3. Sweet potatoes

Sweet potatoes are known to be a food rich in fiber, good for the digestive system. However, the amount of starch in sweet potatoes can be converted into glucose, putting pressure on the liver in the process of processing and storing energy.

Eating too many sweet potatoes, especially honey sweet potatoes which are high in sugar, can increase the risk of fatty liver.

A doctor in China shared about a patient who had a habit of eating baked sweet potatoes every night to reduce stress, after a while discovered that his liver function was declining. This shows that eating healthy foods also needs reasonable control.

4. Spices and sauces

Spices and sauces play an important role in cooking, but they can also cause liver damage if used excessively. Sauces such as soy sauce, mayonnaise, and marinades often contain a lot of salt, sugar, and preservatives, putting pressure on the liver as it has to filter out these ingredients.

A female patient in China who frequently ate processed foods and used a lot of sauces experienced a decline in liver function. After reducing her consumption of industrial spices, her health improved significantly.

Liver protection solution

To maintain healthy liver function, experts recommend a balanced diet, limiting foods that can harm the liver:

- Eat fruit in moderation, choose low-fat or nut milk, reduce consumption of sweet potatoes, use natural spices instead of industrial sauces.

- Do not eat too many processed foods, limit fructose from fruit, reduce whole milk and dairy products.

Protecting your liver starts with small habits in your daily diet. Paying attention to choosing the right foods not only helps maintain liver function but also improves overall health.

David Pac

Update 18 February 2025