The ‘Healthy' Food That's Silently Damaging Your Liver, According to a Hepatologist
Liver health often doesn't generate the same level of buzz that talking about gut health or brain health does, but it's just as important. According to a scientific article published in the Journal of Hepatology, liver disease is a leading global cause of mortality, accounting for one out of 25 deaths worldwide.
In the U.S., roughly 25% of people have metabolic dysfunction-associated steatotic liver disease (MASLD), formally known as non-alcoholic fatty liver disease. MASLD occurs when there is extra fat buildup in liver cells that is not caused by alcohol. When this happens, the liver can swell and become damaged. This fat buildup can lead to irreversible scarring known as cirrhosis.
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What can you do to avoid this? Prevention includes taking steps to maintain a healthy weight through diet, physical activity and medication (if needed). While you may think you know everything you need to about supporting your liver through what you eat, there's one food that sounds healthy, but isn't as nutritious as many people think. In fact, consuming it in excess could actually damage the liver, not support it.
What is this food that sounds healthier than it actually is, and how does eating it regularly impact the liver? Keep reading to find out.
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The ‘Healthy' Food That Can Damage Your Liver
One food that certainly sounds like a healthy snack to keep stashed in your pantry is protein bars. After all, getting adequate protein becomes even more important as we age. Unfortunately, many protein bars aren't as healthy as most people assume, full of additives like sugar, which is often in the form of high-fructose corn syrup.
For example, according to a 2025 survey that took into account 458 snack bars sold in popular supermarkets, 37% were classified as "high sugar." Even though the bars were marketed as "healthy," their sugar content was comparable to the sugar content in candy bars.
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The high sugar content in protein bars can be detrimental to liver health, especially when eaten regularly. "Too much added sugar, especially high-fructose corn syrup, can cause fat to build up in the liver. Over time, this can contribute to fatty liver disease, liver inflammation and even scarring. Excess sugar can also worsen insulin resistance, which is closely linked to liver disease," Dr. Qin Rao, MD, a gastroenterologist and hepatologist with Manhattan Gastroenterology, tells Parade.
To this point, a 2023 scientific review published in Hepatology Communicationsfound a direct connection between high sugar consumption and MASLD.
Besides being high in sugar, many protein bars contain ingredients high in saturated fats, like palm oil. This, too, can be bad for liver health when eaten in excess. "Saturated fats can increase fat accumulation in the liver and make it harder for the body to use insulin effectively. Over time, this may increase the risk of fatty liver disease and contribute to liver inflammation," Dr. Rao says.
What To Look for in a Healthier Protein Bar
This doesn't mean that protein bars should be avoided at all costs. It just means that you should read the nutrition panel a bit more closely when shopping for them instead of just assuming it's healthy-even if the package says it is.
When shopping for protein bars, Dr. Rao suggests looking for ones that are low in added sugar, high in fiber and made with healthy fats from nuts and seeds. "Bars with simple, minimally processed ingredients and plant-based protein sources are generally better choices for liver health."
High-Protein Foods That Support Liver Health
Instead of relying on protein bars for a quick hit of protein, a healthier choice is noshing on whole foods that are high in protein. Some examples of this include unsalted nuts, edamame, pumpkin seeds, sunflower seeds or Greek yogurt. All of these foods serve as a protein-packed snack just as well as protein bars and don't require any preparation or cooking.
"Fatty fish like salmon, legumes such as beans and lentils, nuts and Greek yogurt are excellent choices. These foods provide protein along with healthy fats, fiber and other nutrients that can help reduce liver fat and inflammation," Dr. Rao explains of foods that support liver health.
If you want the snacks you keep in your kitchen to support your liver, the key is to focus on foods that are minimally processed and low in sugar. "It's important to remember that no single food determines liver health," Dr. Rao says. "A balanced diet, regular exercise, maintaining a healthy weight and limiting processed foods and added sugars have the biggest impact on protecting the liver."
Switching out your protein bar for a handful of nuts, seeds or edamame will fuel your body just as much-and you won't be damaging your liver in the process.
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Sources
- Devarbhavi, H., Asrani, S. K., Pablo Arab, J., et al. (2023). Global burden of liver disease: 2023 update. Journal of Hepatology. 79(2):516-537.
- Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD). American Liver Foundation.
- New research shows many ‘healthy' snack bars are loaded with hidden sugars. Convenience Stores.
- Dr. Qin Rao, MD, gastroenterologist and hepatologist with Manhattan Gastroenterology.
- Huneault, H., Ramirez Tovar, A., Sanchez-Torres, C., et al. (2023). The Impact and Burden of Dietary Sugars on the Liver. Hepatology Communications. 7(11):e0297.
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This story was originally published June 13, 2026 at 2:25 PM.