Simple diet tweaks that slash your risk of liver disease – and it’s not just about reducing alcohol…as study reveals danger of eating after dinner

It’s a disease often assumed to be reserved for heavy drinkers. 

But increasingly liver disease is being driven by another vice we’re overconsuming: calorific food.

While alcohol intake has declined, cases of liver disease have shot up 143 per cent over the last three decades – specifically a condition called metabolic dysfunction-associated steatotic liver disease (MASLD), previously known as non-alcoholic fatty liver disease.

The condition occurs when excess fat builds up in the liver over time, causing scarring, cirrhosis, liver failure and liver cancer. 

Now, growing research is showing it’s not only what you eat, but when you eat – and the fizzy drinks you wash it down with – that can make a life-saving difference to liver health.

Today, US researchers published an intriguing study that showed eating late at night could raise the risk of liver disease by as much as 30 per cent.  

Elsewhere, experts have found that drinking low calorie drinks with artificial sweeteners can also hike your risk.  

Here, we reveal the most common everyday habits that could be secretly damaging your liver, and the simple changes that may help protect it.  

Think twice about a post-dinner pudding  

Previous studies have linked late-night snacking with heart disease and obesity, both of which can put strain on the liver. 

But a new study by experts at Oregon Health & Science University is among the first to notice a direct link to liver disease.     

Researchers looked at the eating habits of almost 200,000 participants and found a 20 to 30 per cent increase in all forms of liver disease among people who eat late at night. 

‘A few studies have hinted at this idea but this is among the first long-term analyses to explicitly draw the connection to fatty liver disease,’ said Dr Robert Wilechansky, the study’s lead author. 

Late night eating was defined as eating after dinner or after a person’s usual bedtime. 

The experts said the findings may be explained by the impact of the liver’s circadian rhythm, or internal body clock.  

During the day, the liver is primed to process nutrients, regulate blood sugar and metabolise fat.

At night – when the body expects to be asleep and fasting – many of these metabolic processes slow or halt completely. 

During this time, the body switches into maintenance mode, triggering a cellular recycling process known as autophagy that helps clear away damaged cells. 

Animal studies have also suggested that eating outside of these natural cycles can disrupt genes that regulate metabolism in the liver, leading to increased fat storage. 

Eating too many carbs and not enough fats could be damaging your liver 

Contrary to popular belief, eating more fat – found in bacon, sausages, eggs and cheese – and fewer carbohydrates could actually help reduce dangerous fat in the liver. 

US researchers found that when people with fatty liver disease switched to a low-carb diet rich in foods such as meat, eggs and dairy products, liver fat fell by 67 per cent in just five months. 

By comparison, those following a Mediterranean-style diet – comprised of healthy fats, vegetables and wholegrains –  saw liver fat levels fall by around 45 per cent. 

Experts believe the benefit comes from reducing glucose and insulin spikes. 

When we eat large amounts of refined carbohydrates – such as white bread and pasta – excess sugar is converted into fat and stored in the liver. 

Cutting carbs appears to switch the body into burning fat for fuel instead. 

This does not mean people should live on bacon and sausages alone, however.

Experts stress that unsaturated fats found in foods such as olive oil, nuts, seeds and oily fish remain the healthiest choice – with the chemicals used in the production of processed meat having been linked to more than 50,000 bowel cancer cases. 

Diet Coke is particularly bad for your liver health 

Diet fizzy drinks could actually be worse for you than sugar-laden beverages when it comes to liver health, studies have shown. 

Chinese researchers found that drinking just one low or non-sugar-sweetened drink such as Diet Coke or Sprite Zero sugar a day increased the risk of fatty liver disease by 60 per cent. 

By comparison, those who regularly consumed sugar-sweetened drinks like Coca-Cola had a 50 per cent higher risk of developing the condition.  

Unlike sugar, which the liver has evolved to handle, artificial sweeteners are entirely man-made compounds.

Experts believe they may alter gut bacteria and interfere with normal metabolic processes, potentially promoting inflammation and the build-up of fat in the liver.

However, excessive sugar consumption, particularly from soft drinks, can also overwhelm the liver, causing excess fat to accumulate and increasing the risk of long-term damage. 

Unsurprisingly, water remains the healthiest choice. Unlike fizzy drinks, it contains no sugar, sweeteners or additives, while helping the liver and kidneys carry out their normal waste-removal functions.

However, the Chinese study was observational, meaning it cannot prove that diet drinks directly cause liver disease. 

Don’t top up your nutrients with supplements like vitamin A and ashwagandha

 Supplements can also pose a hidden risk to liver health. 

While many are marketed as natural, some vitamins, minerals and herbal remedies can become toxic when taken in high doses.  

Those which are particularly toxic to the liver when taken in high doses include vitamin A, ashwagandha and green tea extract. 

This is because the liver is responsible for processing many of the compounds they contain.

Fat-soluble vitamins – such as vitamin A – are stored in the body’s tissue rather than excreted in urine, meaning they can build up to toxic levels if taken at high doses. 

Some herbal remedies, including green tea extract and turmeric, have also been linked to liver injury, raising concerns that ‘natural’ does not always mean risk-free. 

In recent years, liver specialists have reported a growing number of cases linked to supplements, particularly highly concentrated extracts sold online. 

Researchers believe some plant compounds may trigger inflammation or immune reactions that damage liver cells in susceptible people.

According to LiverTox, a US National Institutes of Health database tracking drug-induced liver injury, herbal and dietary supplements account for a growing share of liver toxicity cases seen by American specialists. 

Experts therefore recommend taking a ‘food-first’ approach wherever possible, obtaining vitamins and minerals from a balanced diet rather than relying on multiple daily supplements.

Upping your coffee intake could improve liver function 

Coffee has been credited with everything from boosting concentration to protecting against heart disease and stroke. 

However, a less-well known benefit is its power to prevent and reduce scar tissue – thanks to its antifibrotic properties. 

Numerous studies have found regular coffee drinkers are less likely to develop cirrhosis, liver cancer and advanced liver disease than those who rarely drink it. 

Coffee contains hundreds of healthful compounds, including antioxidants that may help reduce inflammation and prevent the formation of scar tissue in the liver.  

 A 2025 study found that giving patients with cirrhosis around four cups a day improved their liver function.

Even decaf – which is less likely to have an impact on sleep quality – has been found to help prevent liver cancer, suggesting protective compounds may be responsible. 

 Have three potatoes, instead of four

Losing weight is one of the best ways to protect against fatty liver disease. 

The good news is that dramatic weight loss is not always necessary. Research from the American Gastroenterological Association suggests losing just 5 per cent of body weight can begin to reduce fat in the liver, while losses of 10 per cent or more may help reverse inflammation and even some scarring.

One simple approach is reducing portion sizes. Cutting daily calorie intake by around 10 per cent can create a sustainable calorie deficit without feeling overly restrictive.

Experts say gradual, steady weight loss is preferable to crash dieting, which can place additional stress on the body and is far harder to maintain over the long term.

Unlike many chronic diseases, fatty liver disease can often be reversed if caught early.

 The challenge, experts say, is that most people have no idea they have it until significant damage has already been done.