Fatty liver disease is becoming increasingly common worldwide, often linked to poor diet, obesity, and sedentary lifestyles. What makes it particularly concerning is that it can progress silently without clear symptoms, while still causing long-term harm to liver function. The positive news is that certain foods can help reduce liver fat and support overall metabolic health. According to Dr Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford, adding antioxidant- and anti-inflammatory-rich foods to your diet can significantly protect the liver. He shared on Instagram that three simple dietary additions may promote healthier liver function.
Why reducing liver fat matters
The liver is one of the body’s most vital organs, responsible for detoxification, metabolism, and nutrient processing. Excess fat accumulation in the liver, known as non-alcoholic fatty liver disease (NAFLD), can lead to inflammation, scarring, and even long-term complications like cirrhosis or liver cancer.Since fatty liver often develops silently, nutrition and lifestyle modifications are essential tools for prevention and management. Dr Sethi emphasises that choosing foods with anti-inflammatory and antioxidant compounds can go a long way in protecting liver cells and enhancing detoxification pathways.
3 foods that help reduce liver fat and support detox
Healthy beverages: Coffee, tea, and matcha
The first category on Dr Sethi’s list is healthy beverages, particularly black coffee, black tea, green tea, and matcha. These drinks are more than just energy-boosters; they are packed with bioactive compounds that directly benefit liver health.
- Black coffee contains caffeine and chlorogenic acids, which have been linked to lower levels of liver enzymes and reduced progression of liver fibrosis. Regular moderate consumption has even been shown to cut the risk of fatty liver disease.
- Green tea and matcha are rich in catechins, a type of antioxidant that may reduce fat deposition in the liver while improving insulin sensitivity.
- Black tea provides polyphenols that help protect liver cells from oxidative stress and inflammation.
According to Dr Sethi, incorporating these drinks daily—without added sugar or cream—is a simple yet powerful step for liver health.
Turmeric: A natural anti-inflammatory powerhouse
Next on his list is turmeric, the golden spice widely celebrated in Ayurvedic and traditional medicine. Turmeric contains curcumin, a compound with potent anti-inflammatory and antioxidant properties that support liver health.Chronic inflammation is one of the major contributors to liver damage. Curcumin works by reducing oxidative stress, calming inflammation pathways, and even supporting bile production, which helps metabolise fats more efficiently.He shared on Instagram that consuming half to one teaspoon of turmeric daily can offer protective benefits. Turmeric can be easily added to curries, soups, smoothies, or warm milk (golden milk). Pairing turmeric with black pepper enhances curcumin absorption in the body.
The three Bs: Berries, broccoli, and beets
Dr Sethi rounds off his recommendations with what he calls the “three Bs”—berries, broccoli, and beets. These plant-based foods provide a concentrated source of antioxidants and nutrients that protect the liver.
- Berries such as blueberries, strawberries, and raspberries are rich in anthocyanins, antioxidants that neutralise free radicals and protect the liver from oxidative damage.
- Broccoli, a cruciferous vegetable, is high in fibre and sulforaphane, which activates detoxification enzymes and supports the liver’s ability to process toxins.
- Beetroot is packed with betalains, plant pigments with strong anti-inflammatory and antioxidant properties. They also improve blood flow and aid natural detoxification processes.
According to Dr Sethi, making space for these three Bs in your meals can provide lasting protection for liver and metabolic health.
Natural ways to support liver health beyond diet
While these three food groups are highly beneficial, Dr Sethi stresses that liver health depends on overall lifestyle. A balanced diet, regular exercise, weight management, and avoiding excess alcohol are essential for protecting the liver. Processed foods high in sugar and unhealthy fats should be limited, as they can worsen fatty liver disease.In his Instagram caption, he wrote: “3 foods to reduce liver fat. Science shows these foods can support your liver and overall metabolic health—worth adding to your routine.”Fatty liver may not always show symptoms, but it can silently affect your health over time. According to Dr Sethi, adding antioxidant- and anti-inflammatory-rich foods such as black coffee or tea, turmeric, berries, broccoli, and beetroot can reduce liver fat and strengthen long-term liver function. He shared on Instagram that small, consistent dietary choices like these can make a meaningful difference to overall well-being.Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.Also Read: Early signs of fatty liver in your hands: Subtle changes you shouldn’t ignore