Struggling with fatty liver? Harvard-trained gut doctor shares 7 drinks that may help support liver health naturally

The liver silently performs vital functions every day, from filtering toxins and regulating metabolism to storing nutrients and aiding digestion. However, poor dietary habits, sugary beverages and excess calories can gradually contribute to fat accumulation in the liver, increasing the risk of metabolic disorders. While no single food or drink can reverse fatty liver on its own, making healthier beverage choices can complement a balanced diet and regular exercise. Harvard-trained gut doctor Saurabh Sethi recently shared on Instagram 7 drinks that may help support liver health, reduce added sugar intake and promote better metabolic function when consumed regularly.

Black coffee

Black coffee is among the most researched beverages for liver health. Studies suggest that regular coffee consumption is associated with a lower risk of fatty liver disease, liver fibrosis and cirrhosis, largely due to its antioxidant compounds and caffeine. Dr Sethi recommends avoiding flavoured syrups and heavy cream, as these add unnecessary sugar and calories. If preferred, a small splash of milk is perfectly acceptable.

Green tea

Rich in catechins, green tea contains plant compounds with antioxidant and anti-inflammatory properties. Some research indicates that regular consumption may help improve liver enzyme levels and reduce fat accumulation in people with non-alcoholic fatty liver disease (NAFLD). Dr Sethi recommends enjoying it unsweetened, whether served hot or iced, to avoid excess sugar.

Unsweetened sparkling water

Many packaged soft drinks are loaded with added sugar, which can contribute to weight gain and fatty liver. Unsweetened sparkling water offers a refreshing alternative without extra calories. Dr Sethi suggests adding a squeeze of fresh lemon or lime to enhance flavour naturally while keeping sugar intake under control.

Unsweetened soy milk

Soy milk can be a nutritious dairy alternative, especially when it is unsweetened and fortified with calcium and vitamin D. Soy protein has been linked to improvements in cholesterol levels and metabolic health, which may indirectly benefit liver function. Choosing unsweetened varieties helps minimise unnecessary sugar consumption.

Unsweetened almond milk

Almond milk is naturally low in calories, making it a suitable option for people managing their weight. Dr Sethi advises carefully checking food labels and choosing unsweetened versions, as flavoured varieties often contain added sugars that can work against liver health goals.

Herbal tea

Herbal teas such as peppermint, ginger and hibiscus provide a naturally caffeine-free way to stay hydrated. Ginger has been studied for its anti-inflammatory effects, while hibiscus contains antioxidants that support overall health. Dr Sethi recommends sipping herbal tea after dinner as a satisfying alternative to sugary desserts or sweetened beverages.

Water

Water remains the most important drink for overall health, including liver function. Staying adequately hydrated supports digestion, circulation and the body's natural waste removal processes. If plain water feels boring, Dr Sethi recommends infusing it with cucumber slices, fresh mint or lime to make it more enjoyable without adding sugar.