With the Christmas holidays behind us, bringing with them the larger meals, toasts, and constant gastronomic temptations, it's time for new beginnings, new resolutions, and the recourse to detox recipes that promise to deflate and eliminate accumulated toxins. It's in this scenario that broths, soups, herbal teas, and smoothies take center stage again, touted as the super-fast remedy that will quickly get us back in shape.
Is this a myth, or can these foods really help us cleanse our bodies after our latest overindulgences? We asked an expert, biologist and nutritionist. Let's find out what he had to say.
Do Broths and Soups Help With Detoxification?
The answer, decidedly short and concise, is: absolutely not. The idea that after the Christmas binges we need broths, soups, herbal teas, or smoothies with questionable "detox" properties is false. "Our body doesn't need to be cleansed," Gabrielli explains, "under normal conditions, we don't ‘intoxicate' ourselves by eating a little more during the holidays."
The idea that the body accumulates toxins to be eliminated with crash diets or "miracle" drinks is widespread, but it has no scientific basis. We have very specific organs that eliminate metabolic waste products that do not need to be detoxified, but simply supported. These are the liver, which transforms and eliminates many substances; the kidneys, which filter the blood and produce urine; the intestines, which eliminate what is not needed; and finally the lungs, which eliminate carbon dioxide.
"Our real ‘task' isn't to detox, but to keep these organs healthy with a balanced lifestyle," our expert continues. That said, broths, soups, and herbal teas may make sense after the holidays, but for much simpler and more concrete reasons. Eating or sipping something warm and light helps you gradually get back on track after larger and more irregular meals: they generally make you feel full, which leads to less eating; they're easy to digest and also promote intestinal motility, which is helpful after a period of overindulgence.
When prepared properly, such as homemade with seasonal vegetables or enriched with legumes and whole grains, they are a precious treasure trove of vitamins, minerals, and plant-based fiber. The only thing to watch out for is the salt, so it's best not to use ready-made broths or stock cubes to intensify the flavors. It's better to take advantage of the enormous potential of aromatic herbs, fresh or dried depending on the season, spices —choose strictly organic—and certain condiments that have the ability to intensify flavor and aroma, such as miso and tamari sauce.
Warm and invigorating, broths can be a great help in slowly returning to a regular, "clean" diet, while soups and cream soups, as well as being a comfort food to cuddle ourselves with during cold winter evenings, if well-structured, can represent a complete, balanced and very filling one-course meal.
"In short, broths and soups don't cleanse, but they can be a smart, simple, and gentle way to get back to eating better," the nutritionist points out.
Are Juicers and Extractors Really Useful?
As with broths and soups, smoothies and juices aren't a miracle cure that will help us eliminate excess toxins, but if made properly and served in the right context, they can be consumed occasionally. If, for example, you tend to eat little fruit and vegetables, they represent the right compromise for increasing your intake of fiber, vitamins, and minerals.
Eating whole fruit with the peel remains the best choice: richer in fiber and micronutrients, it has a lower glycemic index than fruit juice or extract. It requires more chewing, is more filling, and is more satisfying. As mentioned, these drinks can be enjoyed with ease from time to time: to complement a quick, low-fiber meal, as a snack, accompanied by a small source of protein or fat, or for breakfast alongside a bowl of yogurt and granola, oatmeal porridge, or some delicious pancakes.
If you make them at home, you can experiment with your favorite combinations: it's important to select seasonal fruits and vegetables, and if organic, you can use them with the peel on, for a boost of plant-based fiber. The advice is to always include at least one or two vegetables, paired with a seasonal fruit, more or less sweet depending on your personal taste: this way, we'll reduce the amount of sugar in our drink.
Contrary to popular belief, the best time to drink juices and smoothies is not on an empty stomach: especially if made with only fruit, they have a significant sugar content and a fairly high glycemic index. This doesn't mean they can't be consumed as a snack or first thing in the morning, but simply that they should be combined with protein and/or fat to more gently modulate the release of sugars and maintain a more stable blood sugar level.
If you suffer from insulin resistance, type 2 diabetes, or are overweight, it is best to limit their consumption to a few exceptional occasions, always avoiding drinking them alone and on an empty stomach. If they create intestinal discomfort or we feel that, instead of deflating us, they create abdominal swelling, we should limit the consumption, especially of smoothies, which, to become very creamy, must necessarily incorporate air.
However, there are some chronic intestinal conditions where it's actually recommended to replace whole fruit with juices and smoothies. In these cases, it's important to consume the vitamins and minerals found in vegetables, but not the fibers, which could worsen symptoms. They're also recommended for those who engage in intense sporting activity and therefore need to replenish fluids and minerals lost through sweating.
Water's Role
In addition to consuming a greater quantity of micronutrients, smoothies and extracts are useful for hydrating the body, although the very first element to include is always water, especially during periods when you have eaten more and feel bloated. "Water helps the body better manage fluids and metabolic waste products. Adequate hydration supports the work of the kidneys and intestines, promotes intestinal regularity and can help reduce that feeling of heaviness often linked to excess salt, large meals or slow digestion. It doesn't magically ‘deflate' the body, but it puts it in a position to function better," Gabrielli tells us.
How much water should you drink? There's no one-size-fits-all number, but on average, you can aim for about 1.5–2 liters of water per day, increasing if you exercise, if it's hot, or if you eat very salty meals. Like smoothies and juices, broths and soups also contribute to hydration, but they should never replace water, which remains the go-to beverage.
It is also excellent to drink fruit infusions and herbal teas throughout the day, especially during the winter season when it is more difficult to drink cold drinks: they should be consumed strictly natural without the addition of sugar, honey or artificial sweeteners.
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