In the pursuit of holistic wellness, supporting the liver—our body's primary detoxification engine—is paramount. This vital organ not only filters toxins but also regulates metabolism and aids digestion. While this might sound like a complex medical task, a leading gastroenterologist suggests that a simple, delicious dietary addition can make a significant impact: matcha chia pudding.
Expert-Backed Recipe for a Healthier Liver
Dr. Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford, brought this nourishing idea to the public. On October 12, 2025, he shared the recipe on his Instagram, presenting it as an energising and liver-friendly daily habit. The pudding cleverly combines the potent benefits of three key ingredients: fibre-rich chia seeds, antioxidant-loaded matcha powder, and protein-packed Greek yoghurt.
Dr. Sethi emphasises that this combination offers a straightforward yet powerful way to care for both your liver and gut. The high soluble fibre in chia seeds aids digestion and helps maintain stable blood sugar levels, indirectly easing the liver's workload by promoting a healthy gut microbiome. Matcha, being a concentrated form of green tea, delivers a powerful dose of catechins. These antioxidants are crucial for neutralising harmful free radicals and protecting liver cells from oxidative stress and inflammation.
How to Prepare Your Liver-Friendly Pudding
Creating this health-boosting treat is remarkably simple. Dr. Sethi's recommended method involves just a few natural ingredients:
- Start by mixing two tablespoons of chia seeds into one cup of Greek yoghurt. Stir well to avoid clumps and let it sit for a few minutes so the seeds begin to gel.
- Add one teaspoon of high-quality matcha powder, which gives the pudding its vibrant green colour and antioxidant punch.
- For natural sweetness and flavour, incorporate one teaspoon each of vanilla extract and honey, avoiding refined sugars.
- Mix thoroughly and refrigerate the pudding for 15 to 30 minutes. This allows the chia seeds to fully expand, creating a delightfully creamy and thick texture.
The result is a satisfying, nutrient-dense pudding perfect for a busy morning. It's versatile too—top it with fresh fruits, nuts, or seeds for added flavour and nutrition. Dr. Sethi highlights that this recipe transforms liver-supportive eating from a chore into an enjoyable, daily ritual.
The Science Behind the Superfoods
The choice of matcha is backed by growing scientific evidence. A study published in Current Research in Food Science notes matcha's potential to enhance cognitive function, support cardio-metabolic health, and offer protective properties. Its concentration of catechins is significantly higher than in regular green tea, making it exceptionally effective at combating oxidative stress.
Further research in Food Research International explains that matcha contains bioactive compounds like catechins, caffeine, and amino acids. These contribute to improved cardiovascular health, mental alertness, and overall antioxidant defence. The review notes that the cultivation and processing method matters, with high-grade ceremonial matcha offering the most potent benefits.
When this is paired with chia seeds—a well-known source of omega-3 fatty acids and fibre—and the probiotics and protein from Greek yoghurt, the pudding becomes a triple-action meal. It supports sustained energy, balanced digestion, and reduced inflammatory burden on the liver.
Why does this matter for long-term health? Our livers are constantly processing environmental toxins, metabolic by-products, and components of processed foods. Consistently including nutrient-dense, antioxidant-rich foods like those in this pudding can help mitigate damage and promote resilient liver function over time. As Dr. Sethi advocates, such small, tasty dietary tweaks can yield meaningful wellness benefits, making liver care an accessible and sustainable practice.
Disclaimer: This information is for general knowledge purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider for diagnosis and treatment plans.
