The liver is responsible for metabolic processes. It breaks down fats and turns them into energy, and it produces bile. This substance is taken to the small intestine and used to break down fats.

The liver even helps to keep blood sugar in check (along with the pancreas). This is why high-sugar diets are hard on the liver.

To keep the liver healthy, the American Liver Foundation recommends four things. The first is to eat with health in mind. This means choosing nutritious, natural foods.

“If you want to support your liver, you want to eat foods that are high in nutrients and high in fiber,” says Kristin Lund, a certified health coach specializing in diabetic nutrition. “Choose fruits and vegetables. Raw fruits and vegetables will have enzymes that will help the body to digest other foods.”

It’s important to limit sugar and processed foods. “The liver has to process anything that has sugar in it the same way it processes alcohol,” says Lund. “In fact, nonalcoholic fatty liver disease is on the rise because so many people are eating such high sugar diets. This has the same effect on the liver as alcohol consumption.”

To avoid excess sugar, Lund says to choose natural options. For example, choose fresh fruit instead of canned options. And read labels when it comes to sugary beverages. Sugary beverages are one of the easiest ways to load up on sugar without even realizing it.

The second way to protect the liver is to monitor alcohol consumption. Too much alcohol can harm liver cells  and cause liver damage. When this happens, fat can accumulate in the liver. This condition, called fatty liver, occurs when the liver swells from metabolizing alcohol. Cirrhosis of the liver is another condition that can occur.