What to Drink for Better Health: The Science-Backed Guide to Beverages

“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.

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.

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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
• Anti-inflammatory properties: Helps reduce chronic inflammation

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.

1. 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.

2. 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?

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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

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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.

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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

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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!