With lifestyle diseases on the rise, liver disorders have quietly become one of the most pressing public health concerns. Fatty liver disease, once considered rare, now affects millions of people across different age groups due to unhealthy diets, lack of exercise, and increasing alcohol consumption. Experts warn that this condition, if ignored, can progress silently and lead to severe complications such as cirrhosis or even liver cancer. As awareness grows, doctors are urging people to make early dietary and lifestyle changes to protect this vital organ.
Dr. Cyriac Abby Philips, an award-winning hepatologist widely known as The Liver Doc, has shared evidence-based advice on how simple choices in food and drink can go a long way in preventing fatty liver disease. His recommendations focus on three key dietary habits to avoid, along with lifestyle measures that support long-term liver health.
Dr. Philips’ Top Things to Avoid and Alternative
1. Sugar-Sweetened Beverages
Dr. Philips cautions that frequent consumption of sugar-loaded drinks like sodas, packaged fruit juices, and sweetened teas can trigger insulin resistance and promote fat accumulation in the liver. These drinks significantly raise the risk of nonalcoholic fatty liver disease. Reducing or eliminating them is one of the simplest preventive steps.
2. Saturated Fats
He also stresses that cooking ingredients rich in saturated fats — such as coconut oil, palm oil, butter, and ghee — can worsen fat deposits in the liver. Over time, they impair metabolic function and increase the risk of fatty liver. Opting for healthier fats in moderation and maintaining portion control can help reverse early liver fat changes.
3. Alcohol
Alcohol continues to be one of the most damaging substances for the liver. Even moderate consumption can cause inflammation and lead to alcoholic fatty liver disease. Long-term use increases the risk of irreversible liver scarring known as cirrhosis. Dr. Philips strongly advises avoiding alcohol completely to maintain optimal liver health.
Alongside eliminating harmful foods and drinks, Dr. Philips recommends adding unsweetened black coffee to daily routines. Research shows that coffee contains antioxidants and compounds that help reduce fat accumulation, improve insulin sensitivity, and lower inflammation. Regular intake has been associated with a lower risk of both NAFLD and alcoholic liver disease.
Understanding Fatty Liver and Its Risks
Fatty liver develops when excessive fat — more than five percent of the liver’s weight — accumulates in the liver cells. This interferes with the organ’s normal functions such as nutrient metabolism, toxin removal, and blood sugar regulation. Over time, this fat build-up can cause inflammation and permanent scarring.
The condition has two main forms — alcoholic fatty liver disease (AFLD), linked to alcohol use, and nonalcoholic fatty liver disease (NAFLD), now officially termed metabolic dysfunction-associated steatotic liver disease (MASLD). According to the Mayo Clinic, MASLD typically affects individuals with obesity, type 2 diabetes, high blood pressure, or high cholesterol. In advanced stages, it can lead to metabolic dysfunction-associated steatohepatitis (MASH), a severe form that causes swelling, fibrosis, and potentially liver cancer.
Maintaining a healthy weight, following a balanced diet, and engaging in regular physical activity are essential for liver health. Routine check-ups and liver function tests can help detect early signs of disease, allowing for timely intervention.
Dr. Cyriac Abby Philips, an award-winning hepatologist widely known as The Liver Doc, has shared evidence-based advice on how simple choices in food and drink can go a long way in preventing fatty liver disease. His recommendations focus on three key dietary habits to avoid, along with lifestyle measures that support long-term liver health.
Dr. Philips’ Top Things to Avoid and Alternative
1. Sugar-Sweetened Beverages
Dr. Philips cautions that frequent consumption of sugar-loaded drinks like sodas, packaged fruit juices, and sweetened teas can trigger insulin resistance and promote fat accumulation in the liver. These drinks significantly raise the risk of nonalcoholic fatty liver disease. Reducing or eliminating them is one of the simplest preventive steps.
2. Saturated Fats
He also stresses that cooking ingredients rich in saturated fats — such as coconut oil, palm oil, butter, and ghee — can worsen fat deposits in the liver. Over time, they impair metabolic function and increase the risk of fatty liver. Opting for healthier fats in moderation and maintaining portion control can help reverse early liver fat changes.
3. Alcohol
Alcohol continues to be one of the most damaging substances for the liver. Even moderate consumption can cause inflammation and lead to alcoholic fatty liver disease. Long-term use increases the risk of irreversible liver scarring known as cirrhosis. Dr. Philips strongly advises avoiding alcohol completely to maintain optimal liver health.
Alongside eliminating harmful foods and drinks, Dr. Philips recommends adding unsweetened black coffee to daily routines. Research shows that coffee contains antioxidants and compounds that help reduce fat accumulation, improve insulin sensitivity, and lower inflammation. Regular intake has been associated with a lower risk of both NAFLD and alcoholic liver disease.
Understanding Fatty Liver and Its Risks
Fatty liver develops when excessive fat — more than five percent of the liver’s weight — accumulates in the liver cells. This interferes with the organ’s normal functions such as nutrient metabolism, toxin removal, and blood sugar regulation. Over time, this fat build-up can cause inflammation and permanent scarring.
The condition has two main forms — alcoholic fatty liver disease (AFLD), linked to alcohol use, and nonalcoholic fatty liver disease (NAFLD), now officially termed metabolic dysfunction-associated steatotic liver disease (MASLD). According to the Mayo Clinic, MASLD typically affects individuals with obesity, type 2 diabetes, high blood pressure, or high cholesterol. In advanced stages, it can lead to metabolic dysfunction-associated steatohepatitis (MASH), a severe form that causes swelling, fibrosis, and potentially liver cancer.
Maintaining a healthy weight, following a balanced diet, and engaging in regular physical activity are essential for liver health. Routine check-ups and liver function tests can help detect early signs of disease, allowing for timely intervention.
You may also like
Wife's love for stray dogs has caused stress, led to erectile dysfunction, man tells HC, seeks divorce
'Best crime series' with 100% Rotten Tomatoes score casts Hemsworth for season 2
Carlos Alcaraz's ATP Finals opponent has secret weapon that could spark huge upset
Donald Trump fires back at Epstein emails and 4-word verdict on Andrew
India slams unilateral climate-linked moves
