3 drinks to reverse fatty liver: Harvard doctor recommends science-backed healthy beverages

Fatty liver disease is rapidly becoming one of the most common liver disorders worldwide, affecting millions due to rising rates of obesity, poor diet, and sedentary lifestyles. Often progressing silently, it can lead to serious liver complications if left unmanaged. While medical treatments exist, research increasingly shows that dietary choices play a crucial role in preventing and reversing liver fat accumulation. Incorporating specific beverages into daily routines can support liver health and aid recovery.

Dr Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford, recently highlighted three drinks in an Instagram post that can be particularly beneficial.

Green Tea: A Powerful Antioxidant Source
Green tea is rich in catechins, particularly epigallocatechin gallate (EGCG), which research has linked to improvements in liver enzyme levels and reduction in fat buildup. Dr Sethi emphasizes that including green tea in the daily routine can aid digestion and contribute to overall liver function. Studies show that EGCG’s anti-inflammatory and antioxidant properties help protect liver cells and reduce oxidative stress.

Coffee: Protecting Against Liver Fat and Fibrosis
Regular coffee consumption has been associated with a lower risk of fatty liver disease and liver fibrosis. Dr Sethi advises choosing organic coffee and avoiding sugar, instead using natural sweeteners such as honey, monk fruit, or stevia. Evidence suggests that coffee consumption can reduce liver inflammation and slow disease progression, making it a practical addition to a liver-friendly diet.


Beet Juice: An Overlooked Liver Ally
Beet juice, often overlooked, is rich in betalains—antioxidants that protect liver cells and reduce fat accumulation. Dr Sethi recommends moderate consumption to ensure the sugar content does not counteract its benefits. The antioxidants in beet juice support liver detoxification and function, offering an effective, natural way to enhance liver health.

Understanding Fatty Liver and Dietary Implications
As per WebMD, fatty liver disease is broadly categorized into alcoholic fatty liver (AFLD) and non-alcoholic fatty liver disease (NAFLD). AFLD results from excessive alcohol use and can often improve with abstinence and medical care, whereas NAFLD develops silently, often linked to obesity, insulin resistance, type 2 diabetes, and high cholesterol. Severe cases may progress to metabolic dysfunction-associated steatohepatitis (MASH), causing inflammation, fibrosis, and even cirrhosis.

Emerging research highlights the gut-liver connection, showing that an imbalance in gut bacteria can worsen liver fat accumulation. Consuming fiber-rich foods containing resistant starch can nourish beneficial gut bacteria, produce short-chain fatty acids (SCFAs), reduce inflammation, and improve insulin sensitivity. Clinical trials have demonstrated that resistant starch significantly lowers liver fat and improves liver enzyme levels, emphasizing the role of diet in managing fatty liver.

By integrating green tea, coffee, and beet juice into a balanced diet, alongside lifestyle modifications, individuals can actively support liver health and recovery.