3 daily drinks Harvard doctor says can fix your gut and liver problems

Keeping your gut and liver healthy is one of the most powerful steps you can take towards overall well-being. The gut, often referred to as the body’s “second brain”, influences digestion, nutrient absorption, immune responses, and even mental health. Meanwhile, the liver plays a vital role in detoxifying the body, metabolising nutrients, and producing proteins that are essential for life. When both of these systems function well, the body thrives.

Dr Saurabh Sethi, a Harvard and Stanford-trained gastroenterologist based in California, recently shared on Instagram the three beverages he drinks daily to keep his gut and liver in peak condition. “As a gastroenterologist, I prioritise my gut and liver health every day,” he explained, before revealing his go-to choices.

1. Green Tea: An Antioxidant Powerhouse

Dr Sethi’s first recommendation is green tea, which is celebrated for its abundance of catechins, powerful antioxidants that fight inflammation and protect cells from oxidative stress. Beyond supporting gut and liver function, green tea may lower the risk of cardiometabolic diseases and ease common digestive troubles such as bloating or heartburn. For many, a calming cup of green tea can be a daily ritual that delivers both comfort and health benefits.

2. Coffee: A Surprising Ally for the Liver

While coffee is often enjoyed simply as a morning pick-me-up, Dr Sethi highlights its significant health benefits for the liver. A 2016 study revealed that drinking two cups of coffee a day may reduce the progression of liver diseases, including fatty liver and liver cancer. Its rich antioxidant profile supports liver detoxification and protection. However, the doctor cautions against adding sugar and suggests that those who suffer from heartburn or bloating opt for decaf coffee, ideally prepared using the CO2 method to retain its benefits.

3. Fibre-Rich Smoothies with Coconut Water

Dr Sethi’s third daily beverage is a refreshing smoothie made with fruits, vegetables, and coconut water. Unlike juices, which often lose essential fibre during processing, smoothies retain fibre that is crucial for digestion and a healthy microbiome. Coconut water not only adds natural sweetness but also replenishes electrolytes and enhances hydration. A blend of berries, spinach, and banana, for example, creates a vibrant, nutrient-dense drink that supports gut function while delighting the taste buds.

Why Gut and Liver Health Matter

A healthy gut microbiome is linked to stronger immunity, reduced risk of chronic conditions such as diabetes and heart disease, and improved mental well-being. Meanwhile, a well-functioning liver ensures toxins are filtered efficiently, leaving the body energised and resilient. By adopting simple, science-backed habits, such as drinking these three beverages, you can take daily steps towards long-term vitality.

Lemon Water for Hydration and Detox

In addition to his three essentials, Dr Sethi also praises the benefits of lemon water. Rich in vitamin C and antioxidants, lemon water boosts hydration, aids digestion, strengthens immunity, and supports the liver’s natural detoxification process. It’s a simple yet effective addition to your morning or evening routine.

Inputs from TOI