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According to The Times of Indianearly one in three adults worldwide suffers from fatty liver disease—a condition in which fat makes up more than 5–10% of the liver’s weight. Alarmingly, many people may not even be aware they have it.

Here are nine everyday foods that could be triggering fatty liver disease:

1. White bread and refined grains

White bread, pizza dough, and foods made with refined flour can cause a rapid spike in blood sugar levels, which leads your body to store the excess glucose as fat—some of which ends up in the liver. Switch to whole grains for a liver-friendly alternative.

2. Sugary breakfast cereals

Many breakfast cereals are packed with sugar, and your liver has to work hard to process this sugar, especially in the morning. Over time, this strain can lead to fat buildup in the liver.

3. Soda and sweetened beverages

Sodas, energy drinks, iced teas, and bottled fruit juices are often loaded with high-fructose corn syrup or added sugars, which are processed by the liver. A study published on the Ohio State University website highlighted that the sugar in beverages like sodas, energy drinks, or iced tea can be converted into fat and stored in liver cells. Over time, this can lead to fatty liver disease, which, if left untreated, may progress to severe liver scarring, known as cirrhosis.

4. Packaged snacks

Chips, crackers, and similar packaged snacks are loaded with refined carbs, trans fats, and preservatives—ingredients that put extra stress on your liver while providing little nutritional value.

5. Red meat

Red meat is high in saturated fats, which can lead to fat accumulation and inflammation in the liver. Processed meats like bacon, sausages, and salami are particularly tough on the liver. Consider swapping red meat for lean proteins or plant-based options more often.

6. Pastries and cakes

Regular consumption of pastries, muffins, donuts, and cakes can put strain on your liver. These treats are high in sugar and unhealthy fats, which encourage fat storage in the liver.

7. Fried foods

Deep-fried foods like French fries or fried chicken are rich in trans fats, which your liver finds hard to break down. Over time, these fats accumulate in the liver. Even air-fried versions can be harmful if the oil and batter content is excessive.

8. Full-fat dairy

Whole milk and full-fat cheeses and yogurts contain high levels of saturated fats and added sugars, both of which are difficult for the liver to process and can contribute to fat buildup.

9. Fast food

Burgers, pizzas, noodles, and other fast foods tend to be high in sugar, salt, and unhealthy fats. These ingredients can overwhelm your liver when consumed frequently, leading to fat buildup and liver stress.