We’ve all heard these claims, but how much of this advice holds up under scientific scrutiny? Dr. Joel Fuhrman, a leading authority on nutrition and longevity, is here to cut through the noise. In this eye-opening guide, you’ll discover which drinks truly support your health—and which ones you’re better off avoiding.
Join Dr. Fuhrman and his daughter Jenna on the Eat to Live podcast. Together, they uncover the myths and truths about everyday beverages, explore better options, and share practical tips to fuel your body and mind.
Watch here
Listen here
In today's world, there are countless claims about the benefits of drinking various fluids, from water boosting skin health to coffee providing necessary antioxidants. Dr. Fuhrman takes a firm stand against unsupported claims, emphasizing that the focus should be on what we consume with a critical eye towards scientific evidence.
Top Picks for Healthy Drinks
1. Water
Dr. Fuhrman’s number one recommendation: clean, filtered water. It’s the most natural and essential way to stay hydrated. Tap water, however, may contain harmful substances like chlorine and chloramine, so invest in purification systems for the best results.
2. Green Tea
Loaded with polyphenols and antioxidants like EGCG, green tea offers powerful cancer-fighting and anti-inflammatory benefits. Plus, its low caffeine content (around 20 mg per cup) makes it a healthier alternative to coffee. Dr. Fuhrman highlights the powerful properties of green tea, which is why he includes the extract with ingredients that enhance bioavailability in Complete Greens and Ultra Cell Biotect.
3. Herbal Teas
From calming chamomile to anti-inflammatory turmeric, herbal teas bring benefits without caffeine.
Dr. Fuhrman’s Hot Tip: Avoid extremely hot drinks. Scalding beverages can damage the oral lining and may increase the risk of certain cancers. Always let your drink cool to a safe temperature, and avoid plastic-lined cups that can release microplastics when exposed to heat.
Coffee vs. Green Tea: The Ultimate Showdown
Coffee may seem like a daily necessity for many, but is it doing more harm than good?
Dr. Fuhrman says coffee in moderation—no more than one cup per day—is generally harmless unless it disrupts your sleep. But when compared to green tea, coffee falls short:
Why Green Tea Wins
Lower caffeine: 20 mg vs. 80 mg in coffee
Powerful antioxidants: Rich in EGCG, known to fight cancer and support immunity
Pro Tip: Skip sweeteners, even natural ones like stevia or monk fruit. They can reignite sugar cravings and sabotage your health goals.
When You Want a Caffeine-Free, Delicious Alternative:
If you're looking for something warm and comforting without caffeine, mushroom-based beverages are a great option. They offer a flavorful, nutrient-packed alternative to both coffee and green tea. Plus, Dr. Fuhrman’s superfood-powered drinks are subtly sweet, so you can enjoy them without altering your taste buds.
Chocolate Chaga
Chaga mushrooms are a powerhouse when it comes to immune-boosting properties. When combined with rich cocoa, they make for a delightful, naturally caffeine-free drink. Chaga is known for its anti-inflammatory effects, its ability to support the immune system, and its high levels of antioxidants.
Mushroom Chai
Mushroom chai lattes combine the warmth and spiciness of traditional chai tea with the added benefits of multiple medicinal mushrooms.
Think of smoothies as “blended salads.” Packed with greens and a small amount of fruit, they retain fiber, making them a nutrient-dense option.
Juices
Without fiber, vegetable juices offer a quick nutrient boost, but they’re best reserved for special situations like recovery from illness. They shouldn’t replace whole foods or meals.
Dr. Fuhrman’s Tip: Focus on eating whole, chewable foods. Smoothies and juices can supplement your diet, but they’re not meant to be staples.
This trendy drink is often marketed as a probiotic powerhouse, but most store-bought options are loaded with sugar. Dr. Fuhrman advises steering clear of sweetened kombucha. If you enjoy it, opt for unsweetened or low-sugar varieties—and consume sparingly.
Bottom Line: If it’s sugary, it’s not worth it.
Dr. Fuhrman’s Go-To Healthy Drink List
Simplify your beverage routine with these Nutritarian-approved choices:
Water: Filtered and consumed when thirsty
Green Tea: Antioxidant-rich, with low caffeine
Herbal Teas: Natural and health-supporting, like chamomile or ginger
Unsweetened Nut Milks: Soy, almond, or hemp are preferable choices
Vegetable Juices: A nutrient boost for special needs
Smoothies: A smart convenience option with greens and minimal fruit
Keep It Simple: Eat Your Nutrients, Don’t Drink Them
The healthiest path is often the simplest: drink water, enjoy some green or herbal tea, and prioritize whole foods over trendy beverages. By focusing on clean, natural drinks and following a Nutritarian diet, you can avoid the hype, nourish your body, and thrive.
Want to learn more about building a health-optimized lifestyle? Explore our latest tips, recipes, and insights on the Eat to Live blog and podcast!
Ernst B, Setayesh T, Nersesyan A, et al. Investigations concerning the impact of consumption of hot beverages on acute cytotoxic and genotoxic effects in oral mucosa cells. Sci Rep 2021, 11:23014. https://www.ncbi.nlm.nih.gov/pubmed/34836993
Harrison S, Lennon R, Holly J, et al. Does milk intake promote prostate cancer initiation or progression via effects on insulin-like growth factors (IGFs)? A systematic review and meta-analysis. Cancer Causes Control 2017, 28:497-528. https://pubmed.ncbi.nlm.nih.gov/28361446/
Fraser GE, Jaceldo-Siegl K, Orlich M, et al. Dairy, soy, and risk of breast cancer: those confounded milks. Int J Epidemiol 2020. https://pubmed.ncbi.nlm.nih.gov/32095830/
Boutas I, Kontogeorgi A, Dimitrakakis C, Kalantaridou SN. Soy Isoflavones and Breast Cancer Risk: A Meta-analysis. In Vivo 2022, 36:556-562. https://pubmed.ncbi.nlm.nih.gov/35241506/
Applegate CC, Rowles JL, Ranard KM, et al. Soy Consumption and the Risk of Prostate Cancer: An Updated Systematic Review and Meta-Analysis. Nutrients 2018, 10. https://pubmed.ncbi.nlm.nih.gov/29300347/
Clark I, Landolt HP. Coffee, caffeine, and sleep: A systematic review of epidemiological studies and randomized controlled trials. Sleep Med Rev 2017, 31:70-78. https://pubmed.ncbi.nlm.nih.gov/26899133/
Costantino A, Maiese A, Lazzari J, et al. The Dark Side of Energy Drinks: A Comprehensive Review of Their Impact on the Human Body. Nutrients 2023, 15. https://pubmed.ncbi.nlm.nih.gov/37764707/
Fuhrman, J. (2011). Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss. Little, Brown and Company.
Joel Fuhrman, M.D. is a board-certified family physician, seven-time New York Times bestselling author and internationally recognized expert on nutrition and natural healing, who specializes in preventing and reversing disease through nutritional methods. Dr. Fuhrman coined the term “Nutritarian” to describe his longevity-promoting, nutrient dense, plant-rich eating style.
For over 30 years, Dr. Fuhrman has shown that it is possible to achieve sustainable weight loss and reverse heart disease, diabetes and many other illnesses using smart nutrition. In his medical practice, and through his books and PBS television specials, he continues to bring this life-saving message to hundreds of thousands of people around the world.
What to Drink for Better Health: The Science-Backed Guide to Beverages
December 19, 2024 by Joel Fuhrman, MD
“Drink more water for glowing skin!”
“Coffee gives you energy and antioxidants!”
“Kombucha is the ultimate probiotic drink!”
We’ve all heard these claims, but how much of this advice holds up under scientific scrutiny? Dr. Joel Fuhrman, a leading authority on nutrition and longevity, is here to cut through the noise. In this eye-opening guide, you’ll discover which drinks truly support your health—and which ones you’re better off avoiding.
Join Dr. Fuhrman and his daughter Jenna on the Eat to Live podcast. Together, they uncover the myths and truths about everyday beverages, explore better options, and share practical tips to fuel your body and mind.
Watch here
Listen here
In today's world, there are countless claims about the benefits of drinking various fluids, from water boosting skin health to coffee providing necessary antioxidants. Dr. Fuhrman takes a firm stand against unsupported claims, emphasizing that the focus should be on what we consume with a critical eye towards scientific evidence.
Top Picks for Healthy Drinks
1. Water
Dr. Fuhrman’s number one recommendation: clean, filtered water. It’s the most natural and essential way to stay hydrated. Tap water, however, may contain harmful substances like chlorine and chloramine, so invest in purification systems for the best results.
2. Green Tea
Loaded with polyphenols and antioxidants like EGCG, green tea offers powerful cancer-fighting and anti-inflammatory benefits. Plus, its low caffeine content (around 20 mg per cup) makes it a healthier alternative to coffee. Dr. Fuhrman highlights the powerful properties of green tea, which is why he includes the extract with ingredients that enhance bioavailability in Complete Greens and Ultra Cell Biotect.
3. Herbal Teas
From calming chamomile to anti-inflammatory turmeric, herbal teas bring benefits without caffeine.
Dr. Fuhrman’s Hot Tip: Avoid extremely hot drinks. Scalding beverages can damage the oral lining and may increase the risk of certain cancers. Always let your drink cool to a safe temperature, and avoid plastic-lined cups that can release microplastics when exposed to heat.
Coffee vs. Green Tea: The Ultimate Showdown
Coffee may seem like a daily necessity for many, but is it doing more harm than good?
Dr. Fuhrman says coffee in moderation—no more than one cup per day—is generally harmless unless it disrupts your sleep. But when compared to green tea, coffee falls short:
Why Green Tea Wins
Pro Tip: Skip sweeteners, even natural ones like stevia or monk fruit. They can reignite sugar cravings and sabotage your health goals.
When You Want a Caffeine-Free, Delicious Alternative:
If you're looking for something warm and comforting without caffeine, mushroom-based beverages are a great option. They offer a flavorful, nutrient-packed alternative to both coffee and green tea. Plus, Dr. Fuhrman’s superfood-powered drinks are subtly sweet, so you can enjoy them without altering your taste buds.
Chocolate Chaga
Chaga mushrooms are a powerhouse when it comes to immune-boosting properties. When combined with rich cocoa, they make for a delightful, naturally caffeine-free drink. Chaga is known for its anti-inflammatory effects, its ability to support the immune system, and its high levels of antioxidants.
Mushroom Chai
Mushroom chai lattes combine the warmth and spiciness of traditional chai tea with the added benefits of multiple medicinal mushrooms.
Related: 1. Why Drink Green Tea 2. Is Your Daily Coffee A Harmless Caffeine Kick or a Health Risk?
Smoothies vs. Juices: Which Should You Choose?
Smoothies
Think of smoothies as “blended salads.” Packed with greens and a small amount of fruit, they retain fiber, making them a nutrient-dense option.
Juices
Without fiber, vegetable juices offer a quick nutrient boost, but they’re best reserved for special situations like recovery from illness. They shouldn’t replace whole foods or meals.
Dr. Fuhrman’s Tip: Focus on eating whole, chewable foods. Smoothies and juices can supplement your diet, but they’re not meant to be staples.
Related: Green Juice Vs. Green Smoothie
Kombucha: Is It Really a Health Miracle?
This trendy drink is often marketed as a probiotic powerhouse, but most store-bought options are loaded with sugar. Dr. Fuhrman advises steering clear of sweetened kombucha. If you enjoy it, opt for unsweetened or low-sugar varieties—and consume sparingly.
Bottom Line: If it’s sugary, it’s not worth it.
Dr. Fuhrman’s Go-To Healthy Drink List
Simplify your beverage routine with these Nutritarian-approved choices:
Keep It Simple: Eat Your Nutrients, Don’t Drink Them
The healthiest path is often the simplest: drink water, enjoy some green or herbal tea, and prioritize whole foods over trendy beverages. By focusing on clean, natural drinks and following a Nutritarian diet, you can avoid the hype, nourish your body, and thrive.
Want to learn more about building a health-optimized lifestyle? Explore our latest tips, recipes, and insights on the Eat to Live blog and podcast!
Yang CS, Wang H. Cancer Preventive Activities of Tea Catechins. Molecules 2016, 21. https://doi.org/10.3390/molecules21121679
Akbulut S, Akman PK, Tornuk F, Yetim H. Microplastic Release from Single-Use Plastic Beverage Cups. Foods 2024, 13. https://pubmed.ncbi.nlm.nih.gov/38790864/
Ernst B, Setayesh T, Nersesyan A, et al. Investigations concerning the impact of consumption of hot beverages on acute cytotoxic and genotoxic effects in oral mucosa cells. Sci Rep 2021, 11:23014. https://www.ncbi.nlm.nih.gov/pubmed/34836993
Harrison S, Lennon R, Holly J, et al. Does milk intake promote prostate cancer initiation or progression via effects on insulin-like growth factors (IGFs)? A systematic review and meta-analysis. Cancer Causes Control 2017, 28:497-528. https://pubmed.ncbi.nlm.nih.gov/28361446/
Fraser GE, Jaceldo-Siegl K, Orlich M, et al. Dairy, soy, and risk of breast cancer: those confounded milks. Int J Epidemiol 2020. https://pubmed.ncbi.nlm.nih.gov/32095830/
Boutas I, Kontogeorgi A, Dimitrakakis C, Kalantaridou SN. Soy Isoflavones and Breast Cancer Risk: A Meta-analysis. In Vivo 2022, 36:556-562. https://pubmed.ncbi.nlm.nih.gov/35241506/
Applegate CC, Rowles JL, Ranard KM, et al. Soy Consumption and the Risk of Prostate Cancer: An Updated Systematic Review and Meta-Analysis. Nutrients 2018, 10. https://pubmed.ncbi.nlm.nih.gov/29300347/
U.S. Food and Drug Administration. Survey Data on Acrylamide in Food: Individual Food Products http://www.fda.gov/Food/FoodborneIllnessContaminants/ChemicalContaminants/ucm053549.htm
Clark I, Landolt HP. Coffee, caffeine, and sleep: A systematic review of epidemiological studies and randomized controlled trials. Sleep Med Rev 2017, 31:70-78. https://pubmed.ncbi.nlm.nih.gov/26899133/
Pepino MY. Metabolic effects of non-nutritive sweeteners. Physiol Behav 2015, 152:450-455. https://pubmed.ncbi.nlm.nih.gov/26095119/
Costantino A, Maiese A, Lazzari J, et al. The Dark Side of Energy Drinks: A Comprehensive Review of Their Impact on the Human Body. Nutrients 2023, 15. https://pubmed.ncbi.nlm.nih.gov/37764707/
Fuhrman, J. (2011). Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss. Little, Brown and Company.
Joel Fuhrman, M.D. is a board-certified family physician, seven-time New York Times bestselling author and internationally recognized expert on nutrition and natural healing, who specializes in preventing and reversing disease through nutritional methods. Dr. Fuhrman coined the term “Nutritarian” to describe his longevity-promoting, nutrient dense, plant-rich eating style.
For over 30 years, Dr. Fuhrman has shown that it is possible to achieve sustainable weight loss and reverse heart disease, diabetes and many other illnesses using smart nutrition. In his medical practice, and through his books and PBS television specials, he continues to bring this life-saving message to hundreds of thousands of people around the world.