<img src="https://healthylife7.com/wp-content/uploads/2026/08/aol_parade_744-3.png” alt=”Parade”>Beth Ann Mayer
Mon, August 24, 2026 at 1:05 AM UTC
When you walk through the grocery store, your financial health may be top of mind these days (groceries are expensive!). Or, maybe you’re hyper-focused on foods to support your heart health, hormones or blood sugar. However, Dr. Brian T. Lee, MD, a transplant hepatologist at Hoag, suggests people think about their livers while choosing their food items for the week. Dr. Lee emphasizes that you need to do more than avoid or minimize alcohol intake to keep it functioning
“The liver is the body’s metabolic processing center,” he tells Parade. “It helps process the nutrients we absorb, storing some for later and converting others into energy or materials used elsewhere in the body.”
The grocery store is chock-full of items that support liver health, but it also has some foods you’ll want to steer clear of, as Dr. Lee does (for the most part)
“When the body repeatedly receives more sugar, alcohol or calories than it can handle, some of that excess energy can be converted into and stored as liver fat,” he notes. “There is a strong connection between what we consume and our liver health, making it important to understand how everyday food and beverage choices affect the liver over time.”
For this reason, Dr. Lee shops intentionally, loading his cart with fiber and vitamin-rich produce like fruits and vegetables, whole grains and unsaturated fat (think olive oiland avocados). However, there’s one grocery store item he doesn’t buy—at least not regularly. Below, he reveals the foods he avoids when shopping, along with tasty alternatives
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‘I’m a Hepatologist—This Is the Grocery Store Food I Never Buy’
“I personally minimize sugar-sweetened beverages the most,” Dr. Lee tells Parade
That means not adding regular soda, sweetened teas, lemonade and many sports drinks to his cart. As tasty as they are, Dr. Lee is concerned about the way they can affect his liver and overall health
“Sugary drinks are so easy to overconsume, with a large amount of sugar and calories without the fullness of eating solid food,” he says. “The body does not always compensate for liquid calories by eating less food later in the day.”
For instance, a 20-ounce soft drink can contain around 220 calories and 55 grams of added sugar. Compare that to water with a couple of frozen berries, which has no added sugar and few calories. Dietary guidelines state that no amount of added sugar is nutritious, but they advise adults to limit intake to no more than 10 grams per meal. A single soda can have more than five timesthat, which isn’t good news for your liver
“High consumption of sugary beverages has been highly associated with the development of liver fat and eventually chronic liver disease,” Dr. Lee says
He also points out that research suggests a link between the number of sugary beverages you consume and weight gain
That said, sugar-sweetened beverages aren’t the onlyfound not only in soda and candy but also in breakfast cereals, sauces and flavored yogurts,” he says
This doesn’t mean you can’t ever have a soda if you want to protect your liver. But moderation is key
“Keep in mind, a single soda does not cause liver disease,” Dr. Lee notes. “The problem arises when it becomes the main
Related:Here’s Exactly What Happens to Your Liver When You Eat Bananas
Alternatives To Sugar-Sweetened Beverages
Instead of stocking up on sugar-sweetened beverages like sodas and some iced teas, Dr. Lee loads his kitchen with other liver-healthy alternatives and recommends that his patients do the same. His favorites are:
Water.Quite frankly? “This is the simplest and best everydayugar or unnecessary calories. If you feel like water lacks fun or flavor, add citrus slices or mint
Unsweetened iced tea. Dr. Lee likes the flavor profile and says it comes without the sugar load of bottled sweet tea. “Its main advantage is straightforward by replacing a high-sugar beverage with a flavorful, low-calorie alternative,” he explains
Coffee. Dr. Lee points to strong observational evidence that black coffee may promote liver health. “Regular coffee consumption has been associated with less advanced liver scarring and lower risk of cirrhosis and liver cancer,” he says. “This is not proof that coffee directly prevents or treats liver disease, but simply an association. Avoid the syrup, sugar or sweetened creamer.”
Related:‘I’m a Hepatologist—This Is the First Thing I’d Cut From My Diet To Protect My Liver’
Other Foods To Avoid for Liver Health
Dr. Lee doesn’t just avoid sugary beverages and foods at the grocery store. Some of his other concerns include foods and drinks that make it easy to consume a ton of saturated fat, refined carbohydrates and calories without feeling full. He says we sometimes call these foods “empty calories.”
“For liver health, it’s particularly helpful to limit foods that are ultra-processed, fried or high in saturated fats, like French fries, processed meats and packaged desserts,” he notes. “Refined carbohydrates—white bread or rice and pastries—can also be easy to consume.”
And don’t forget: The liver metabolizes alcohol. “The greater the exposure to alcohol, the greater the risk of liver injury and disease,” Dr. Lee explains
Related:The Common Supplement Hepatologists Wish People Would Stop Taking So Casually
The Best Diet for Liver Health
Count Dr. Lee among the many fans of the Mediterranean diet
“It is more of a ‘template’ than a rigid ‘diet,” Dr. Lee explains. “It emphasizes vegetables, fruits, beans, whole grains, nuts, fish and olive oil, all of which can support a healthy liver.”
Dr. Lee also likes that the Mediterranean diet limits:
Alcohol
Added sugars
Refined grains
Processed foods
Saturated fats
“This template can help address excess liver fat, insulin resistance, high cholesterol and risk of heart disease,” he says
That said, there are other good-for-your-liver diets out there—think DASH, which is similar to the Mediterranean diet but emphasizes lower sodium intake. He stresses that you don’t need to split hairs
“The honest conclusion is that the best ‘diet’ is a high-quality, minimally processed collection of foods that a person can sustain over time,” Dr. Lee notes. “This is more important than debating small differences between otherwise healthy diets.”
Up Next:
Related: Here’s What Happens to Your Liver When You Eat Garlic Regularly
Sources:
Dr. Brian T. Lee, MD, a transplant hepatologist at Hoag
Count the Added Sugars. FDA
Be Smart About Sugar. CDC
Sugar-Sweetened and Artificially Sweetened Beverages and Risk of Liver Cancer and Chronic Liver Disease Mortality. JAMA
Added sugar intake is associated with weight gain and risk of developing obesity over 30 years: The CARDIA study. Nutrition, Metabolism and Cardiovascular Diseases
Coffee Consumption and Improved Liver Outcomes: Clinical, Imaging, and Proteomic Evidence From the UK Biobank. Clinical Gastroenterology and Hepatology
This story was originally published byParadeon Aug 24, 2026, where it first appeared in theHealth & Wellnesssection. Add Parade as aPreferred
