This Is Why You Should Eat More Beetroot if You Have Fatty Liver Disease

Beetroot (aka beets) is an amazing superfood for the liver and one of the vegetables you should eat as much as possible to improve your liver’s health and boost your chances of reversing nonalcoholic fatty liver disease (NAFLD – now MASLD).

In today’s article, we’re going to learn why beetroot is such an amazing food for fatty liver, how to consume it, and everything else that you should know to convince you to consume more of it (even if you don’t like the taste).

Why is beetroot so good for the liver?

Beets are nutrient-packed powerhouses containing vitamins, minerals, antioxidants, and a special compound that helps break down fatty acids in the liver. I think that this sentence alone is enough to understand how good these vegetables are!

They’re particularly high in iron, calcium, Vitamin C, B vitamins, potassium, and dietary fiber.

But the standout compound in beetroot is betaine (also known as trimethylglycine), scientifically proven to assist in breaking down fat deposits in the liver and protecting it from toxins. You can read this study here for more details.

Or you can check out this study here for more findings on how beneficial beets are for NAFLD.

But their conclusions are clear, when said in plain English: there is enough evidence to support the claim that beetroot comes with plenty of benefits for fatty liver disease patients.

Personally, when I started adding beetroot to my meals regularly, I noticed gradual but clear improvements in my overall well-being and liver health.

After six months of adopting healthier eating habits, exercising consistently, and regularly incorporating beetroot into my diet, follow-up tests confirmed my fatty liver was almost normal, and I got the confirmation of full fatty liver reversal one year later.

But is beetroot alone enough to reverse fatty liver disease? As much as I’d love to say yes, the truth is that a balanced diet (get my recommended Mediterranean diet here) combined with regular physical activity is essential. Still, adding beetroot to your diet can significantly speed up your progress.

IMPORTANT: Eating beets often turns urine or stool from pink to bright red – a harmless effect known as beeturia. Don’t panic if this happens; it’s common, completely safe, and temporary.

How much beetroot should you eat?

Although beetroot is considered a superfood, people usually consume it in small amounts – if any. It’s not the fanciest, not the tastiest vegetable out there, but it has to be consumed more.

Ideally, you should aim for one or two small-sized beets per day (about 200 grams or 8 ounces). This can be consumed as a salad, blended in smoothies, or included in juices. Your liver will love it – but if you find it difficult to have it that often, try to aim for at least a few times per week.

However, balance is essential. Eating excessive beetroot daily (more than two large beets regularly) may lead to digestive discomfort or even contribute to kidney stone formation in susceptible individuals due to its high oxalate content.

Before being diagnosed with a fatty liver, I ate absolutely no beetroot or maybe just once a year. It wasn’t a top choice although it should’ve been. Now I know.

Either way, I probably am not the only one whose intake of this great vegetable was limited, so I am going to share some recommendations on how to easily incorporate it into your diet and get enough of it.

Beetroot Juices & Smoothies

Juicing beetroot is probably the easiest way to add this superfood to your routine, especially if you’re not a big fan of its taste.

Combine it with apples, carrots, oranges, or ginger to create tasty, nutrient-rich juices. Keep in mind that juicing removes dietary fiber, one of beetroot’s key liver benefits.

If juicing regularly, make sure you also consume beetroot in solid forms at least occasionally to retain all nutritional benefits. Read everything about juicing & NALFD here to fully understand why even freshly squeezed juices are not ideal.

Better than juicing is blending beets into delicious, nutrient-packed smoothies. Unlike juices, smoothies retain all the fiber content and other nutrients, offering maximum health benefits.

You can mix it with the fruits recommended above, but also bananas, spinach, berries, or your favorite plant-based milk.

Raw Beetroot Is a Solid Option

I’ll admit that I am not the biggest fan of the texture and taste of raw beetroot and I prefer it cooked, but the truth is that you lose minimal (if any) nutrients from the beets if you eat them raw. This is why I do my best to eat as much raw beetroot as possible and I recommend you do the same.

I usually eat it as a salad, which is extremely easy to make: simply wash the beets and peel them, then grate them in a bowl (one beet should be just enough for one meal, for a person).

Add a bit of garlic, extra virgin olive oil and a bit of apple cider vinegar, then salt to taste and eat it fresh. It’s delicious just like that and, as you can see, very easy to prepare!

It goes well as a side for all sorts of foods or you can eat it as a snack.

Cook Your Beets for Softer Texture

Cooking beetroot by steaming, boiling lightly, or roasting at low temperatures helps preserve most nutrients while making them taste better. Always avoid frying or adding sugar, or any other preservatives/chemicals to your beets.

There are various recipes you can find online – just make sure they’re all fatty liver-friendly. Or simply use my salad recipe above for something fast, easy, and tasty.

Pickled Beets Are Your Friends too

Pickled beets can still offer benefits, as pickling retains beetroot’s nutrients, antioxidants, and anti-inflammatory properties.

However, ensure the pickled beets contain no added sugar (most store-bought brands do) or harmful preservatives. Check labels carefully or consider pickling beets yourself at home with natural ingredients.

Conclusion

Incorporating beetroot into your diet is beneficial, safe, and highly recommended for reversing fatty liver and maintaining overall liver health.

From juices and smoothies to salads or cooked dishes, beetroot is versatile, affordable, and delicious.

Take it from my own experience – beetroot can significantly aid your liver recovery journey, improve your health, and is definitely worth adding to your plate! Let us all know, by commenting below, what are your favorite methods of adding beets to your menu.