The 4 Best Drinks for Fatty Liver Disease—Plus the Beverage That’s the Most Problematic

Thanks in large part to the beverages we choose, roughly 100 million Americans currently have livers clogged with enough fat to spike our risk of weight gain, exhaustion and countless health issues. The good news: We’re about to share a list of the best drinks for fatty liver—and studies show that simply swapping them in place of a few liquid bad guys can make a big difference in a hurry. Keep reading for everything you need to know and sip.

What causes fatty liver disease? The drinks that are the biggest culprits

Our livers chug away 24/7, performing over 300 crucial roles to help keep us at our best. One big role “is processing all the sugar and carbs we eat and turning any excess into fat,” says Brynna Connor, MD, a healthcare ambassador for NorthwestPharmacy.com and a Texas-based physician who regularly treats patients with liver concerns. 

When things run smoothly, fat formed in the liver is promptly pushed into the bloodstream and ferried away. But if the liver becomes overwhelmed, fat can get stuck inside the organ and accumulate in its cells. And it’s a problem often triggered by sugary drinks. 

“Liquids don’t have to be broken down the way solid foods do, so liquid sugar hits the liver incredibly fast. It forces the liver to rapidly process a tsunami of sugar at once,” notes David Kahana, MD, a UCLA-trained gastroenterologist. Alcohol can have a similar effect, since it also hits the liver fast and hard, creating byproducts that stimulate fat production.

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Fatty liver can cause serious complications

Once the liver becomes clogged with fat, it can struggle to do its many jobs “like processing nutrients, filtering toxins and releasing the bile essential for digestion,” notes Dr. Kahana, who is president of the National Board of Physician Nutrition Specialists and a medical advisor for 1MD Nutrition, where he’s helped formulate supplements to support liver health.

Fatty deposits can also lead to liver inflammation, damage and scarring, a combination that can trigger nonalcoholic fatty liver disease (NAFLD), which is now known as “metabolic dysfunction-associated steatotic liver disease” (MASLD). The deposits may even harden, a condition called cirrhosis. “This is irreversible and causes major health concerns.” (Click here for signs of a fatty liver women over 50 should never ignore.)

The 4 best drinks for fatty liver disease

Dehydration can stress the liver, so staying well hydrated is smart. Both Dr. Connor and Dr. Kahana agree the last option on this list is their favorite. Keep scrolling to see what it is. And keep in mind that all liver-slimming drinks will be most effective if you sip them in place of sugary drinks and alcohol.

Green tea

In a Harvard-led study of Mediterranean dieters, half were asked to “go green,” eating extra green veggies and drinking 3 to 4 cups of green tea a day. The green group saw liver fat loss of 38.9 percent in 18 months, about double the liver fat loss achieved with a Mediterranean diet alone.

In a smaller study specifically on green tea, scans showed that 100 percent of liver patients given 3 cups of tea a day experienced liver improvements in just 12 weeks. And they lost body fat too! 

“Green tea is an excellent option due to its high concentration of compounds called EGCG catechins, which are potent antioxidants that support fat metabolism,” says Dr. Kahana.

Coffee

Compounds in coffee are so good for the liver that the brew can slash the risk of liver issues by up to 47 percent, per a Cedars-Sinai Medical Center study. Remarkably, adding sugar didn’t diminish the overall health benefits much, though the scientists noted the sweetener seemed to modestly increase liver inflammation. Smaller benefits were seen with as little as 8 ounces daily, regular or decaf. Strongest benefits were for 40 ounces or more. 

Among many beneficial compounds, “coffee contains chlorogenic acid and cafestol, which basically tell the liver to burn fat rather than store it,” says Dr. Kahana. Dr. Connor urges you to limit or skip sugar in coffee for maximum benefits.

Camu camu juice

If you’ve never heard of this drink, neither had we. It’s made from a cherry-like fruit native to the Amazon rainforest that may help boost liver health. How well does it work? Scientists have begun testing camu camu to see, and early results are impressive. In a clinical trial out of Université Laval in Quebec, overweight adults who took just 1.5 grams of powdered camu camu daily liver fat drop by over seven percent in 12 weeks, while a placebo group’s liver fat actually went up by nine percent. That’s a 16 percent difference! 

“There’s not enough evidence to show why camu camu reduced liver fat, but the study found changes in the participants’ gut microbiome after they took the supplement. We already know the gut and liver are closely connected,” says Dr. Connor. “Compounds produced by gut bacteria may affect inflammation, sugar metabolism, even how the body handles fat—all of which can benefit the liver.” She says more research is needed, but the study is intriguing. You can find both camu camu juice and powder on Amazon and at large health food stores.

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When it comes to our health, fads come and go (looking at you, TikTok!), but two pieces of wisdom that seem set in stone are that fruits are good for you and you can prevent, or even reverse, non-alcoholic fatty liver disease (NAFLD). Which begs the question: What are the best fruits for fatty liver? […]

Plain or sparkling water

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Dr. Kahana and Dr. Connor agree ordinary water—plain or sparkling—is the best drink for a fatty liver. Why? It’s cheap, it’s everywhere and studies show the more water we drink, the less often we reach for liver-fattening soft drinks and cocktails. Proof of the impact: In a large-scale European Journal of Clinical Nutrition study, drinking more than 7 cups of water a day slashed risk of new liver fat accumulation compared to those drinking 3 cups or fewer. 

“Water is your best friend,” says Dr. Kahana. In addition to sipping it all day in place of sugary drinks, “I advise patients to start their day with 8 to 12 ounces of warm water with lemon.” It wakes up your digestive system “and helps the liver to effectively flush out what it has filtered overnight.”

The bottom line on the best drinks for fatty liver

Even if you haven’t taken the best care of your liver, “it’s an incredibly responsive organ. Small steps can make a big difference,” says Dr. Connor.  “Start by swapping one soda a day for a glass of water or unsweetened tea.” Gradually build on the habit until you’re making smart drink picks most of the time. As your liver gets healthier, everything tends to get better. Your energy, mood, weight and so much more. Prepare to feel better than you have in years!