In recent years, beetroot juice has gained popularity as a “superfood” that helps “detox” and filter the liver with many of my patients asking me if it is what they need to reverse fatty liver. Truth is beetroot juice is indeed liver-protective. Let’s dive into the science. First things first. The liver is the body’s natural detoxifier — it breaks down toxins, metabolises drugs and alcohol, filters blood and produces bile to aid digestion. Under normal conditions, the liver doesn’t need any help to do its job. The idea that a food or drink can cleanse or detox the liver oversimplifies how the liver works. However, certain nutrients and compounds may support liver health and enhance its functioning — especially in people exposed to environmental toxins, alcohol, fatty foods, or those with liver conditions such as non-alcoholic fatty liver disease (NAFLD). Why beetroot juice packs a punch Beetroot juice is rich in nitrates, which convert into nitric oxide in the body and improve blood flow. It has antioxidants, especially betalains, which give beets their deep red colour. Vitamin C, iron, magnesium, and folate support organ health. Polyphenols reduce inflammation. Collectively all of this makes beetroot juice a nutrient-dense beverage with potential systemic benefits, including the liver. What research says about beetroot and liver health Several animal and in vitro (test tube) studies have looked at the potential liver-protective effects of beetroot extract and juice. While human studies are limited, there are some promising findings. Antioxidant support: Beetroot contains betalains and polyphenols, which have been shown to reduce oxidative stress or cell damage and inflammation in the liver. Anti-inflammatory effects: Studies in rats have shown that beetroot extract can lower liver inflammation markers. This suggests it might be helpful in managing chronic liver conditions like NAFLD, though clinical trials in humans are still needed. Reduction in liver enzymes: Some small human studies have shown that beetroot supplementation may lead to a reduction in liver enzyme levels (such as ALT and AST), which are markers of liver stress or damage. However, these studies often use beetroot extract in capsule form rather than juice. Fat Metabolism: Beetroot’s natural nitrates may support better blood flow and reduce fat accumulation in the liver indirectly by improving insulin sensitivity and metabolic function. Limitations and Myths It’s important to note that beetroot juice is not a magic bullet. There’s no strong evidence to support claims that it can “flush out” toxins or reverse liver damage on its own. Liver diseases like hepatitis, cirrhosis, or advanced NAFLD require medical treatment and comprehensive lifestyle changes — not just beetroot juice. Moreover, drinking too much beetroot juice can have downsides. It can lead to a harmless condition called beeturia (pink or red urine) and, in some cases, increase the risk of kidney stones due to its high oxalate content. Who can benefit from beetroot juice? People with early-stage fatty liver disease, those consuming a high-fat diet, and people with insulin resistance or metabolic syndrome. However, in all these cases, beetroot juice has to be combined with a diet low in saturated fats and refined sugars. So, feel free to enjoy beetroot juice as part of a balanced, liver-friendly diet. But ensure regular physical activity, limit your alcohol consumption and get adequate hydration. (Dr Sudeep Khanna is gastroenterologist, Indraprastha Apollo Hospitals, New Delhi)
