What to drink to reduce a fatty liver? Top beverages for liver health

November 14, 2025 •

4 min read

According to the World Health Organization, non-alcoholic fatty liver disease (NAFLD) is becoming one of the most common liver disorders globally. If you have been diagnosed with this condition or are looking to reduce your risk, understanding what to drink to reduce a fatty liver is a critical component of a healthy lifestyle.

Quick Summary

This guide details several beverages that support liver function and reduce fat accumulation, including the benefits of coffee, green tea, and beetroot juice. It also highlights the importance of water and lists sugary drinks and alcohol to avoid for optimal liver health.

Key Points

Prioritize Water: Hydration is fundamental for liver function, supporting detoxification and metabolism.
Choose Coffee: Regular, unsweetened black coffee is linked to a reduced risk of fibrosis, cirrhosis, and fatty liver disease.
Drink Green Tea: Rich in catechins, green tea helps reduce liver inflammation, fat accumulation, and oxidative stress.
Consider Beetroot Juice: Moderate consumption of beetroot juice, which is high in betalains, can support liver cell regeneration and antioxidant activity.
Avoid Sugary Drinks and Alcohol: Beverages high in sugar and alcohol contribute significantly to liver fat accumulation and must be limited or avoided.
Combine with Lifestyle Changes: The most effective approach includes a healthy diet (like the Mediterranean diet), weight management, and regular exercise.

Hydration: The Foundation of Liver Health

Staying adequately hydrated is the most fundamental aspect of supporting liver function. Water is essential for flushing out toxins and ensuring the liver can effectively filter waste from the bloodstream. Research has also shown that proper hydration supports fat burning and can reduce the risk of fatty liver disease. For those with fatty liver, swapping sugary drinks for water is one of the most impactful changes to make. Studies even suggest that hydrogen-rich water may help reduce liver fat accumulation, but more extensive research is needed. Aim for at least eight to ten glasses of water per day, and more if you have certain health conditions or an active lifestyle.

Coffee: A Proven Liver Ally

For coffee lovers, there is good news: regular coffee consumption is associated with a lower risk of fatty liver disease. Studies have found that moderate amounts of coffee can slow down the progression of chronic liver diseases like fibrosis and cirrhosis. The beneficial effects are not fully understood but may be linked to coffee's ability to reduce inflammation and fat accumulation in liver cells. Compounds like kahweol and cafestol, in addition to caffeine, are thought to provide antioxidative, anti-inflammatory, and antifibrotic benefits. Some of the key takeaways from coffee studies include:

A significantly reduced risk of NAFLD in coffee drinkers compared to non-drinkers.
A decreased risk of liver fibrosis development in diagnosed NAFLD patients who consume coffee regularly.
Decaffeinated coffee may offer similar benefits, suggesting that substances other than caffeine play a role.

To maximize the benefits and avoid counteracting them, it is crucial to drink black coffee without added sugar or full-fat creamers. Excessive consumption should be avoided, and anyone with concerns should consult a healthcare professional.

Green Tea: Packed with Antioxidants

Green tea is a rich source of powerful antioxidants called catechins, especially epigallocatechin gallate (EGCG). These compounds have been linked to improved liver function and a reduction in liver fat infiltration in patients with non-alcoholic fatty liver disease. The antioxidants help lower inflammation and oxidative stress, which are key factors in the progression of fatty liver.

Benefits of green tea for the liver:

Reduces Liver Enzymes: Supplementation with green tea extract has been shown to significantly reduce liver enzyme levels (ALT and AST) in NAFLD patients.
Decreases Liver Fat: High-density catechin green tea consumption can lead to a significant decrease in liver fat content.
Improves Insulin Resistance: Studies have found that green tea can improve insulin sensitivity, which is often linked to fatty liver disease.

As with coffee, drinking green tea without added sugar or milk is most beneficial.

Beetroot Juice: A Natural Liver Ally

Beetroot juice is another beverage supported by research for its potential liver benefits. Rich in antioxidants like betalains and nitrates, beetroot juice can help reduce oxidative damage and facilitate liver cell regeneration. A recent randomized controlled trial showed that beetroot juice, especially when combined with a Mediterranean diet, led to a significant reduction in hepatic steatosis in adults with NAFLD.

It is important to consume beetroot juice in moderation, as it is naturally high in sugar. Freshly juiced beets are the best option, and combining them with other liver-friendly ingredients like apple and lemon can create a nutrient-rich and detoxifying drink.

Comparison of Liver-Friendly Beverages


Beverage	Key Compounds	Primary Benefit	Preparation Tip
Water	H2O	Detoxification & Hydration	Drink at least 8-10 glasses daily.
Black Coffee	Caffeine, Kahweol, Cafestol	Reduced fibrosis and liver cancer risk	Avoid added sugar and full-fat cream.
Green Tea	Catechins (EGCG)	Reduced inflammation and liver fat	Drink unsweetened.
Beetroot Juice	Betalains, Nitrates	Antioxidant support, cell regeneration	Use fresh beets; consume in moderation due to sugar.
Lemon Water	Vitamin C, Antioxidants	Aids digestion, stimulates detox enzymes	Use fresh lemon juice in warm water.
Ginger Tea	Gingerol	Reduces inflammation, boosts digestion	Use fresh ginger root, add to hot water.

What to Avoid

Just as important as adding beneficial drinks is eliminating those that harm the liver. Excessive sugar is a primary culprit, as the liver converts fructose into fat, exacerbating fatty liver disease.

Drinks to limit or avoid:

Sugary drinks: Soda, sweetened juices, and energy drinks are high in added sugars that promote fat buildup and insulin resistance. Whole fruits are a much better option due to their fiber content.
Alcohol: Excessive alcohol consumption is a major cause of liver damage, leading to alcoholic fatty liver disease, hepatitis, and cirrhosis. Even moderate amounts should be avoided, especially in diagnosed fatty liver patients, as it can accelerate liver damage. Abstinence is the most critical step for those with alcohol-related fatty liver disease.
Excessive Fruit Juice: While whole fruits are beneficial, fruit juices lack the fiber and concentrate the natural sugars, which can increase liver fat.

The Role of a Holistic Approach

For most people, simply changing what they drink will not be enough to reverse a fatty liver. These beverage choices are most effective when combined with broader lifestyle modifications. The Mediterranean diet, rich in healthy fats, whole grains, and plant-based foods, is frequently recommended for fatty liver management. Regular exercise is also crucial, as both aerobic and resistance training can reduce liver fat. Weight loss, even a modest amount, can significantly decrease liver fat and inflammation.

Conclusion

In summary, the journey to a healthier liver involves mindful beverage choices. Prioritizing simple water, incorporating antioxidant-rich green tea and coffee, and occasionally enjoying beetroot juice can support liver function and aid in reducing fat accumulation. Simultaneously, eliminating sugary drinks and alcohol is paramount. These dietary strategies, combined with regular exercise and a balanced diet, form a powerful plan to manage and potentially reverse a fatty liver. Always consult a healthcare professional before making significant dietary changes to ensure they are appropriate for your specific health needs.

Visit Healthline for more detailed information on fatty liver disease and diet.

Frequently Asked Questions

Plain water is the most fundamental and effective drink for a fatty liver, as it aids in flushing out toxins and supports the liver's metabolic functions. For additional benefits, unsweetened coffee and green tea are strongly recommended based on research.

Yes, research indicates that regular, moderate consumption of unsweetened black coffee is associated with a significantly reduced risk of both developing and progressing fatty liver disease, including a lower risk of fibrosis and cirrhosis.

Green tea contains potent antioxidants called catechins, which have been shown to reduce liver fat accumulation, lower liver enzyme levels, and decrease inflammation and oxidative stress in patients with fatty liver disease.

Beetroot juice, with its high concentration of betalains, has demonstrated antioxidant and liver-protective effects in studies. However, it is high in natural sugar and should be consumed in moderation as part of a balanced diet.

Most fruit juices should be limited or avoided. They lack the fiber of whole fruits and contain concentrated sugar, which can contribute to liver fat accumulation. Stick to water or infused water over sweetened juices.

It is highly recommended to abstain from or severely limit alcohol consumption with a fatty liver. Alcohol can significantly worsen liver damage and should be avoided entirely for those with alcohol-related fatty liver disease.

You should avoid all sugary drinks like sodas, energy drinks, and packaged juices. Additionally, alcohol should be eliminated, and moderation is key even for natural fruit juices.