Soft Drinks Can Harm Your Liver
Most people worry about alcohol damaging the liver – but according to scientists in China, excessive soda (i.e, soft drinks or fizzy drinks) consumption can be just as harmful… maybe even worse.
Both regular and diet sodas significantly raise your risk of liver disease, says a new large-scale Chinese study. Scientists linked them to increased risk of metabolic dysfunction-associated steatotic liver disease (MASLD) – a serious liver condition unrelated to alcohol use.
Otherwise known as non-alcoholic fatty liver disease, MASLD is a long-lasting liver condition caused by having too much fat in the liver. It is closely linked with being overweight as well as conditions such as Type 2 diabetes and heart and circulatory disease.
Researchers analysed data from over 103,000 participants in the UK Biobank and found that drinking just over 1 can (330g) of either sugar-sweetened or low/non-sugar-sweetened beverages daily was associated with a 50-60% higher risk of developing MASLD. Strikingly, diet sodas were also associated with a greater risk of liver-related death, and the risk increased the more these beverages were consumed.
“The higher sugar content in sugar sweetened beverages can cause rapid spikes in blood glucose and insulin, promote weight gain and increase uric acid levels, all of which contribute to liver fat accumulation.
“Low or non-sugar sweetened beverages, on the other hand, may affect liver health by altering the gut microbiome, disrupting the feeling of fullness, driving sweet cravings and even stimulating insulin secretion,” says the study’s senior author Lihe Liu.
The findings were presented at UEG Week 2025, a major European gastroenterology conference. Notably, the research also found that swapping even 1 daily soda for water significantly reduced liver disease risk, underscoring the importance of healthier beverage choices.
These results challenge the widespread assumption that diet sodas are a safe alternative to sugary drinks and suggest both may play a role in damaging liver health over time. Though more research is needed to confirm causation and explore the biological mechanisms, the study offers another reason to rethink your drink.
“These findings challenge the common perception that these drinks are harmless and highlight the need to reconsider their role in diet and liver health, especially as MASLD emerges as a global health concern,” says Liu.
“It’s a common and dangerous misconception that only alcohol can cause liver scarring, as excess fat and uncontrolled blood sugar levels can lead to the same outcome,” warns Professor Philip Newsome, Director of the Roger Williams Institute of Liver Studies at King’s College London.
The danger is that many people are consuming soft drinks without understanding the risks it poses. Soft drinks don’t make you feel drunk. There’s no instant signal to stop – so you keep drinking it, unaware of the slow damage it’s causing inside your body.
Each sip may be silently training your system toward addiction, fatigue, and metabolic decline. Unlike alcohol, the warning signs come too late.
Next time you crave a soft drink, remember – it’s not just about sugar. It’s about your liver’s future. Your health deserves better than what’s inside that can of soft drink.
The path to a healthier body starts with small, conscious choices. Swap soda for healthier alternatives, like water, herbal teas, or naturally sweetened drinks.
“Water remains the best choice as it removes the metabolic burden and prevents fat accumulation in the liver, whilst hydrating the body,” says Liu.
References: Liu, L., et al. (2025, October)/Hashem Al-Ghaili; Diabetes.co.uk; 5 Unknown Facts