Diets excessive in energy, saturated fat, salt, and alcohol overload the digestive system and liver. This often causes bloating, constipation, and dyslipidemia. Middle-aged individuals, those with metabolic syndrome (diabetes, dyslipidemia), and young adults with sedentary lifestyles face a high risk of non-alcoholic fatty liver disease.

Fasting or consuming only juice for several days may lead to rapid weight loss, but this primarily involves water and muscle mass. Upon returning to normal eating, weight tends to rebound quickly, accompanied by fatigue and low blood sugar. According to specialist Nguyen Thi Thuong from the Nutrition Department at Tam Anh General Hospital in Hanoi, the body possesses a natural detoxification system involving the liver, kidneys, and digestive system. To support this natural cleansing process, individuals need to choose appropriate foods.

Increase green vegetables

Green vegetables are rich in fiber, vitamins, and minerals, which promote bowel movements, alleviate constipation, and slow the absorption of sugar and lipids. They also support gut microbiota. Dark green leafy vegetables, such as spinach, kale, and broccoli, further assist the liver in metabolic processes. For each main meal, at least one-half of the portion should consist of green vegetables. Prioritize boiling or steaming over frying to reduce excess fat intake.

Regular consumption of fruits and vegetables aids body detoxification and promotes bowel health. Photo illustration: Tam Anh General Hospital

Eat whole fruits, limit juice

Fruits provide vitamins and antioxidants. Opt for less sweet varieties such as grapefruit, oranges, apples, guavas, and dragon fruit to boost fiber intake and stabilize blood sugar. Eating whole fruits, including segments, is preferable to juicing, as it preserves fiber. Consuming large amounts of juice can lead to rapid sugar absorption.

Choose slow-absorbing carbohydrates

Many people tend to completely eliminate carbohydrates to "lighten the load" on their bodies. However, specialist Thuong explains that abruptly cutting carbohydrates can cause fatigue and reduced concentration. Instead, individuals should switch to slow-absorbing carbohydrates like brown rice, sweet potatoes, oats, and whole-wheat bread. These foods help maintain stable energy levels and support blood sugar and weight management.

Prioritize lean, easily digestible protein

Protein is essential for maintaining muscle mass and promoting satiety, preventing fatigue when reducing overall food intake. Focus on lean fish and meat, skinless poultry, eggs, tofu, legumes, and plain yogurt. During this period, limit processed foods and fried dishes to reduce the burden on the liver and digestive system.

Utilize healthy fats

Do not completely eliminate fats from your diet. Healthy fats from olive oil, canola oil, avocados, and nuts help the body absorb fat-soluble vitamins and support metabolism.

Water, vegetable broth, herbal tea

Plain water remains the best choice to help the body eliminate metabolic byproducts. Drinking enough water ensures smooth digestive function and reduces feelings of fatigue. Vegetable soups and broths also provide suitable hydration and minerals. Specialist Thuong advises caution with herbal teas or "detox" teas, as many products contain strong diuretics or laxatives that can cause electrolyte imbalance if used long-term.

A suggested meal plan includes:

• Breakfast: Oats or whole-wheat bread, boiled eggs, and green vegetables.
• Lunch and dinner: A moderate portion of brown rice with boiled meat/steamed fish/tofu, accompanied by boiled vegetables/salad and vegetable soup.
• Snacks: Low-sugar fruits/nutritional seeds and plain yogurt.

In addition to diet, everyone needs to combine physical activity with adequate sleep. Exercising for at least 20-30 minutes every day improves digestion and burns excess energy. Sleeping 7-8 hours each night helps regulate hunger and satiety hormones (ghrelin - leptin), thereby limiting snacking.

Thanh Ba