Doctor shares foods and drinks to avoid and include for a healthy liver

A well-known liver specialist, Dr Cyriac Abby Philips, also called “The Liver Doc,” has shared an important message for people who want to protect their liver and lower the risk of fatty liver disease. He said that making smart food choices and avoiding certain drinks can help prevent liver problems that are becoming common across the world.

According to the World Health Organisation (WHO), liver diseases are rising fast, and two major causes are non-alcoholic fatty liver disease (NAFLD) and alcohol-related liver disease. Fatty liver is now one of the most common health problems globally. It happens when too much fat builds up inside the liver, which can later cause serious health issues.

Dr Philips shared his advice on Instagram, explaining what people should restrict, completely avoid, and include in their daily diet. He said there are four foods that Indians should seriously limit — sugar-sweetened beverages, coconut oil, palm oil-based products, butter, and ghee. These foods are high in fat and sugar, which can harm the liver over time.

He also said that there is one thing people must completely avoid — alcohol. Drinking alcohol is one of the biggest reasons for liver damage, and stopping it can make a big difference in improving liver health.

To help the liver, Dr Philips suggested including one special drink in the diet — unsweetened black coffee. He explained that black coffee has natural compounds that protect the liver and can reduce the risk of fatty liver. However, it should be taken without sugar or cream to be effective.

Dr Philips said, “If there are four things you must seriously restrict, they are sugar-sweetened beverages, coconut oil, palm oil-based products, butter, and ghee. If there is one item you must completely avoid, it is alcohol. And if there is one item you must absolutely include, it is unsweetened black coffee.”

Experts say that fatty liver disease develops when the liver starts collecting extra fat, more than 5 percent of its normal level. This can be easily checked through an ultrasound test. Fatty liver may not cause symptoms at first, but over time it can lead to pain, discomfort, and even severe liver damage.

There are two main types of fatty liver — one caused by drinking too much alcohol, called Alcoholic Fatty Liver Disease (AFLD), and the other caused by obesity, diabetes, or poor diet, known as Non-Alcoholic Fatty Liver Disease (NAFLD). Recently, NAFLD has been renamed Metabolic Dysfunction Associated Steatosis Liver Disease (MASLD).

Doctors say that many people don’t even realize they have fatty liver until it becomes serious. Some may only feel heaviness or pain on the right side of the stomach after eating.

Experts recommend that people reduce fried foods, sugary drinks, and processed snacks while eating more fruits, vegetables, and whole grains. Regular exercise, proper sleep, and staying hydrated also play a big role in keeping the liver healthy.

Dr Philips’ message serves as a reminder that liver health depends not just on medicines but on daily food habits. Small lifestyle changes, such as avoiding alcohol and fried foods and drinking plain black coffee, can help keep the liver clean and strong.

He concluded by saying that awareness is the key. People should understand how their diet affects their organs and take early steps to protect their health. With the right choices, fatty liver disease can be prevented before it becomes a serious threat.