Six Drinks That May Protect Liver Health—and Ones to Avoid

As liver disease rates continue to rise across the US, researchers are identifying dietary habits that may influence liver health.

More than 100 million Americans are living with some form of liver disease. Fatty liver disease is the most common, while cirrhosis refers to permanent scarring of the organ.

Alcohol is a well-established contributor. When the body breaks it down, toxic byproducts can promote fat accumulation in the liver, triggering inflammation and, over time, scarring.

Sugary soft drinks, sweetened teas and energy drinks may also raise the risk by contributing to weight gain and an excess buildup of fat in the liver.

At the same time, growing research is highlighting beverages that could support liver health—and the options extend beyond plain water.

Coffee, provided it is not packed with syrups and added sweeteners, contains plant compounds linked to reduced inflammation and slower progression of liver scarring.

Beetroot and grapefruit juices are rich in antioxidants, which may help the liver process excess toxins while protecting its cells from damage.

Water can also be made more appealing by adding lemon, lime or cucumber. These ingredients increase the drink’s nutrient content, including vitamin C, which may reduce elevated liver enzymes in people with fatty liver disease.

Here are the drinks dietitians identify as some of the most beneficial choices for liver health.

Coffee

Coffee orders can quickly become high in sugar and artificial flavorings. However, drinking it black or with a small amount of milk may offer potential benefits for the liver.

In one 2026 study, researchers tracked coffee intake among more than 350,000 adults who did not have cirrhosis or hepatocellular carcinoma, a form of liver cancer.

During the 13-year follow-up, participants who drank more than five cups of coffee a day had a 32 percent lower risk of cirrhosis and a 47 percent lower risk of hepatocellular carcinoma.

This level of coffee consumption was also associated with a 42 percent lower risk of death related to liver disease.

The associations were comparable among people drinking caffeinated and decaffeinated coffee, indicating that caffeine itself may not be responsible for the apparent protective effect.

Researchers instead pointed to plant compounds including chlorogenic acid and kahweol, which may help reduce fat accumulation and inflammation in the liver.

‘Coffee contains antioxidants and other bioactive compounds that decrease inflammation, promote cellular health and prevent fat accumulation—all of which help protect the liver,’ Dr Theresa DeLorenzo, a dietitian and nutrition science professor at Russell Sage College in New York, told the Daily Mail.

A separate 2021 study reported that drinking at least two cups of coffee per day was associated with a 21 percent lower risk of chronic liver disease and a 20 percent lower risk of liver cancer.

The American Liver Foundation recommends choosing unsweetened coffee when possible, helping avoid the potentially inflammatory effects of excess sugar on the liver.

‘I encourage my clients to add ground cinnamon, ginger and turmeric to enhance the anti-inflammatory impact of coffee,’ DeLorenzo said.

Herbal tea

Herbal teas such as green, lemon ginger and turmeric tea are generally seen as soothing, and this may be true for the liver as well. 

‘These teas help to decrease inflammation and promotes detoxification, improving liver health,’ DeLorenzo said. 

In one 2020 review, researchers found that drinking green tea regularly helped lower the liver enzymes AST and ALT in people with fatty liver disease. Elevated levels of these enzymes have been shown to signal inflammation or damage in the liver.

However, there were no significant changes in people who were not already diagnosed with fatty liver disease or a related condition.  

One 2026 study in mice looking at an oil mixture of lemon and ginger found the combination helped reduce ALT levels by lowering inflammation. 

DeLorenzo also points toward milk thistle tea, which contains the protective antioxidant silymarin. It is thought to encourage protein synthesis, a process that can help regenerate damaged liver cells.  

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Experts recommend against overdoing it, however. Recent studies have shown high-dose green tea supplements have been linked to rare cases of liver injuries.

Beetroot and grapefruit juice

It may not be as popular as a glass of orange juice in the morning, but beetroot juice is an unsung hero for the liver. 

The purple juice contains dietary nitrates, naturally occurring compounds that the body converts into nitric oxide to support blood flow, reducing liver inflammation. 

The antioxidants betalains and betaine found in beetroot juice have also been shown to protect liver cells and prevent fat from building up within the organ.  

In one 2023 study lasting 12 weeks, adults diagnosed with fatty liver disease were split into four groups: control, a Mediterranean diet with beetroot juice, Mediterranean diet alone and beetroot juice alone. 

The group that consumed both the Mediterranean diet and beetroot juice had significant reductions in liver fat based on ultrasound scans. 

They also experienced improvements in liver enzymes, fats called triglycerides and cholesterol levels. 

Additionally, grapefruit juice contains the antioxidant naringin, which some lab studies have suggested may protect liver cells from alcohol. A study in the journal Carcinogenesis also showed similar findings in rats. 

Chia seed water 

Water is arguably the best drink for promoting liver health, but for some added excitement, DeLorenzo suggests adding chia seeds.  

‘Chia seed water promotes hydration, decreased inflammation promotes healthy bowel movements because of the fiber content –  improving gut health and reducing the workload on the liver,’ she told the Daily Mail.  

One two-tablespoon serving of chia seeds contains 10g of dietary fiber, which adds bulk to stool and allows it to pass easily, promoting regular bowel movements. 

This stops harmful bacteria and toxins from lingering in the gut and leaking into the blood, which can place strain on the liver. Additionally, when digestion moves smoothly, the liver does not have to overwork to break down unabsorbed food.

Chia seeds also contain omega-3 fatty acids that may help lower fat accumulation in the liver.

In one small clinical trial, researchers gave 25g of milled chia seeds to patients with fatty liver disease every day for eight weeks. In 52 percent of treated patients, their disease improved and the amount of fat in their blood decreased. 

A 2024 study in mice also found that chia seeds helped lower inflammation in the liver in mice with high cholesterol. 

Infused water

Similarly, infusing water with lemon, lime, cucumbers, mint and other similar additives may ‘provide antioxidants which reduce the potential for oxidative liver damage,’ DeLorenzo said. 

These additives are also high in vitamin C, which studies have shown may lower liver enzymes such as AST and ALT in patients with fatty liver disease. 

One 2021 clinical trial of 84 people with fatty liver disease found that consuming 1,000mg of vitamin C each day lowered both AST and ALT. 

Additionally, the vitamin was associated with improved insulin resistance, which in turn can lower fat accumulation in the liver. 

Flavorings in water can also make it easier to stay hydrated in general, DeLorenzo notes, which ‘allows for optimal blood flow to the liver.’ 

Proper hydration helps thin the blood, allowing the liver to filter waste out of it without extra strain. 

DeLorenzo also suggests electrolyte mixes that combine sodium, potassium, calcium and magnesium, which can further hydrate liver cells.