Lemon water is, most likely, one of the first things you’re told you should drink after getting a fatty liver disease diagnosis. But is it really going to help you reverse your condition? This is what I’m going to talk about today, basing my answer on both facts and my personal experience with lemon water.
The truth is that, years later, after being diagnosed and reversing my NAFLD, as I juggle follow-up scans and lab results, I’ve found that this simple habit has earned a rightful spot in my daily routine.
Not because it’s a cure-all, but because when paired with solid diet and exercise choices, lemon water quietly supports the hard work you’re already doing for your liver.
Lemon water has some benefits that are assumed to help improve fatty liver disease. It improves digestion, provides a nice boost of vitamin C and potassium, and also contains antioxidants. Not to mention the fact that it helps your body stay hydrated.
Let’s get a bit more in-depth and learn all the Pros, but also the Cons of your new daily beverage.
The Real Perks of a Lemon-Infused Glass
The main reason why most people choose to drink lemon water might surprise you. It’s not necessarily the health benefits (although these are a welcome bonus). It’s… variety.
We don’t have a lot of things to drink after being diagnosed with NAFLD/MASLD and plain water gets old really soon. Lemon water adds a bit of spark and joy to our daily routine.
I wrote more about the things to drink with a fatty liver – make sure to read that article as well if you’re starting to get bored with plain water too.
However, there are some actual benefits that lemon water delivers, and these are especially useful for those diagnosed with non-alcoholic fatty liver disease. While it doesn’t deliver a fat-flush from your liver overnight (as some claim), it brings three main benefits that can make your journey smoother:
1. A Vitamin C Boost
Every half-lemon delivers roughly 15 mg of vitamin C, which is around 19% of the recommended daily intake. That antioxidant power helps neutralize free radicals in your liver and keeps you healthy overall, and full of energy.
2. Appetite Control
Pectin, a soluble fiber found in citrus, will help your digestive system, and as a result, you will feel full for longer and potentially avoid those hard-to-deal-with cravings.
3. Better Hydration Habits
Plain water is essential, yet it gets boring fast. Lemon spruces up your drink and makes your day more pleasant.
When I found myself drinking only a couple of glasses by noon, a slice of lemon made me easily double that. Better hydration means your liver – and all your organs – get the fluid they need to function optimally.
What Science Tells Us
There are a few studies made on the effects of drinking lemon water on a fatty liver. And the results are encouraging to say the least:
A study from 2014 had 60 participants with mild liver inflammation who consumed 20 mL of concentrated lemon extract daily for three months.
Their ALT and AST enzymes – markers of liver stress – dipped by about 10–15%. This is really good, but do keep in mind that they took a standardized extract, not the casual squeeze of half a lemon in your glass. However, the benefits are clear.
Another study from 2018 (this time on rats) showed that the animals on a high-fat diet given lemon juice showed less fat accumulation and reduced oxidative damage in liver cells.
While these results show protective effects, it’s worth noting that rats and humans are fortunately very different, and their metabolism isn’t a perfect stand-in for ours. But again – a good start and encouraging results!
The take-home? Lemon compounds can temper inflammation, but typical homemade lemon water delivers a fraction of the doses used in clinical trials. It’s helpful, but far from a standalone treatment.
How to prepare lemon water?
Fortunately, making a glass (or a bottle) of lemon water is as easy as it gets. All you need to do is to squeeze the juice out of a lemon and mix it with water. Then drink it!
Various people have various approaches in terms of quantities. There’s no real right or wrong way to do it. It all depends on your personal preferences and how sour you want your water to be.
If you want to do it my way, I have two methods: one for when I feel lazy and one for when I don’t. For either method, you can always add some crushed fresh mint leaves for extra flavor.
You can use plain water (still) or sparkling water for some extra tingle. And never add sugar, because we have to stay away from it. You can also add some freshly squeezed orange juice or a few slices of cucumber.
The lazy person’s lemon water
This is the easiest to make. Get a lemon, cut it in half and work your magic with a citrus reamer to get all that juice out.
I prefer a juicer like this one (affiliate link) because it helps keep the seeds away and also lets you know just how much juice you’re getting.
Mix the lemon juice from the entire lemon with plain water in a pitcher or bottle. You can add as little as 33oz (1 liter) of water, but I usually go for 50 (1.5 liters).
You can store that at room temperature and drink it throughout the day. You can also store it in the fridge.
I usually throw away anything remaining before I go to sleep, but that rarely happens.
The not-so-lazy lemon water
If you don’t want to prepare in bulk, cut a lemon in 4 to 6 equal pieces. Use the juice of each with a cup of water throughout the day (keep the lemon pieces in the fridge).
I can’t really find any benefit from doing this, except for the fact that I can count the glasses I drink each day and it works better when I’m away. The lemon pieces easily last 1-2 days in the fridge.
A Few Cons to Consider
There are some potential downsides that have to be listed. These cons are minimal in my opinion, but you must keep them in mind:
Enamel Erosion: The highly acidic lemon juice might affect your teeth. While this is usually when large quantities are consumed, it’s a good idea to sip your lemon water through a straw and rinse with plain water afterward.
Heartburn Flares: If you’re prone to reflux, start with just a quarter-lemon per glass and slowly increase the amount until you know how much you can take without developing symptoms.
Kidney Stone Balance: Citrate in lemons can help prevent stones, but too much acid isn’t necessarily better. Stick to one or two glasses a day.
Conclusion & My Personal Takeaway
I still begin most mornings with a glass of lemon water. It’s not a miracle or a cure, but a simple ritual that reminds me I’m actively caring for my body. It gives me some variety, and knowing that I start the day actively doing something to get healthy gives me extra energy.
When I see my follow-up labs, I know the heavy lifting comes from my diet, workouts, and consistency. Lemon water? It’s the friendly sidekick that brightens my routine and nudges me to stay hydrated. And maybe adds a tiny boost too.
Just like milk thistle, I don’t think it harms; on the contrary.
I personally drank lemon water daily, and I continue to do so even after reversing my fatty liver a few years ago. I haven’t heard anybody claim that it could do any sort of harm – so why not drink it?
So go out there and enjoy your lemon water, but without considering it a miracle cure!
I was diagnosed with a fatty liver back in 2014 and managed to reverse it by mid-2015. Since then, I’ve been studying it, continuously updating my knowledge with the latest scientific findings and practical approaches to give others the help they need to reverse their condition.
My approach to managing fatty liver is holistic, balancing scientifically-backed information with real-life, practical advice based on personal, direct experience.
I am also the admin of the Fatty Liver Support Group on Facebook and the Fatty Liver Subreddit.
Can I use bottled lemon juice instead of fresh lemons?
Fresh lemons are recommended, since they’re all natural and all vitamins & minerals are intact.
That is what I use, it’s pure lemon juice.
I usually put about an inch of juice in a 8oz. Glass and fill with filtered water. I also add a tsp of local honey to help with bitterness. It’s been a couple yrs since I was diagnosed with fatty liver and now when I have blood work done my enzymes are good.