Nutrition specialist Nguyen Phan Ngoc Quynh, from the Department of Nutrition and Dietetics at Tam Anh General Hospital, TP HCM, states that consuming many high-protein and fatty dishes overloads the liver and kidneys with accumulated toxins. The intestines, one of the body's sensitive organs, are also easily affected by a prolonged unhealthy diet. This can lead to bloating, abdominal pain, indigestion, or an imbalance in gut bacteria. Certain common beverages can help restore microbial balance and reduce inflammation.

Warm lemon ginger water

Lemon and ginger detoxify the body by providing abundant vitamin C, which stimulates the production of glutathione—an enzyme vital for body detoxification. The active compound gingerol in ginger reduces bloating and stimulates digestion after energy-rich holiday meals.

Combine lemon ginger water with honey for added anti-inflammatory and antibacterial properties, which soothe the stomach and intestinal lining. Drink about 100-200 ml of warm lemon ginger water immediately after meals. Avoid consuming it on an empty stomach or if you have a history of stomach ulcers or gastric bleeding.

Green tea

The active compound EGCG (epigallocatechin gallate) in green tea is among the most potent antioxidants, neutralizing free radicals produced from alcohol and fried foods.

Green tea also contains catechin, phenolic compounds, and amino acids that promote the growth of beneficial bacteria. This enhances the body's metabolism and helps burn excess fat accumulated from traditional dishes like banh chung, banh tet, braised pork, fried spring rolls, and fermented pork rolls.

It is advisable to brew fresh tea leaves and avoid drinking on an empty stomach to prevent "tea intoxication" (a feeling of dizziness or nausea from strong tea) or stomach irritation. Limit consuming overly strong tea near mealtimes, as the tannins can inhibit iron absorption, potentially leading to anemia or constipation.

Drinks support detoxification and nourish beneficial bacteria, helping maintain gut health. *AI-generated image*

Vegetable and fruit juices

Vegetable juices, rich in soluble fiber (prebiotics), nourish beneficial gut bacteria. When metabolized by these beneficial bacteria, this fiber produces health-promoting compounds, supporting bowel movements and promoting excretion. Consequently, digestive and immune functions improve. Common vegetables used for juicing to support gut health include celery, spinach, and centella asiatica.

Beyond vegetables, fresh fruit juices also contain many antioxidants like naringenin and naringin, which help protect the liver from alcohol-induced damage. Combining various fruits provides essential vitamins and minerals such as vitamin C, B vitamins, beta-carotene (pro-vitamin A), and potassium, aiding in gut cleansing and cooling the body. Prioritize juices from apples, grapefruits, oranges, lemons, watermelons, pineapples, and kiwis. However, nutritionally, eating whole fruits (including the fiber) often offers greater benefits than drinking juice, as it retains insoluble fiber and slows sugar absorption. Fruits containing fructose can increase the total sugar intake.

Kombucha

Kombucha is a carbonated beverage fermented from tea, bacteria, and yeast. This drink provides antioxidants and supports the digestive system. Consuming kombucha can balance gut microbiota, reduce oxidation, and alleviate inflammation, thereby aiding liver detoxification and reducing gut dysbiosis. Choose products with low sugar content and a clear origin.

Yogurt

Yogurt contains many probiotics—beneficial bacteria essential for balancing gut microbiota. Probiotics can improve digestion, enhance nutrient absorption, and prevent common digestive issues. This food also boosts the immune system.

According to specialist Quynh, reducing digestive disorders requires combining these drinks with a diet that cuts down on starch, saturated fats, and increases green vegetables and fiber-rich foods. Drinking enough water daily also helps the kidneys filter blood and detoxify. When consuming these beverages, prioritize natural flavors or add only a little honey instead of refined sugar. Individuals with a history of acid reflux should limit high-acid drinks like lemon or grapefruit.

If diarrhea and vomiting persist for more than two days, accompanied by fever and reduced urination, patients should seek medical attention for timely examination and treatment.

Quoc An