Detoxification is a natural process of the human body. Through organs such as the liver, kidneys and intestines, potentially toxic substances are eliminated from the body through sweat, urine and feces. In this sense, some dietary care can contribute positively to this process, such as the inclusion of fiber in the diet.

The study “Impact of Dietary Fibers on Nutrient Management and Detoxification Organs: Gut, Liver, and Kidneys”published in the journal Advances in Nutrition, points out that the consumption of dietary fiber can influence the functioning of the intestine and the performance of the liver and kidneys, organs essential for the management of nutrients and the processes of eliminating substances from the body.

Next, check out 10 other practices that help the functioning of the kidneys, liver and pancreas and promote detoxification!

1. Consume diuretic and detoxifying teas

Diuretic and detoxifying teas help to stimulate the functioning of the kidneys, liver and pancreas, favoring the elimination of toxins accumulated in the body. Dandelion tea, for example, is known for its hepatoprotective action, helping to regenerate the liver and improve digestion.

Horsetail tea has diuretic properties, which help eliminate excess fluids and reduce swelling. Green tea, in turn, is rich in antioxidants that fight free radicals and protect liver and pancreatic cells.

2. Drink plenty of water

Drinking plenty of water helps dilute toxins, facilitates the elimination of waste by the kidneys, supports the detoxifying function of the liver, promotes the production of digestive enzymes by the pancreas and contributes to the overall health of these vital organs. The World Health Organization (WHO) recommends a daily intake of 2 liters for adults. However, this amount may vary depending on age, weight, physical activity and other individual needs.

3. Consume pesticide-free foods

Prioritize the consumption of pesticide-free foods helps reduce your intake of potentially harmful chemicals that can overload your kidneys, liver and pancreas. As a result, these organs are able to better perform their metabolic functions and eliminate waste produced by the body itself, contributing to the general balance of the system.

4. Take care of food hygiene

Taking care of food hygiene is essential for the function of the kidneys, liver and pancreas, as it helps to avoid the ingestion of contaminants that can harm the body. In this sense, the Ministry of Health (MS), through the publication “In the Kitchen with Fruits, Vegetables and Vegetables”, recommends:

• Remove damaged and bruised parts of fruits, vegetables and greens, if necessary;
• Wash in running water;
• Place in sodium hypochlorite solution for 15 minutes. Use bleach suitable for use in food (see label) in a proportion of 1 tablespoon of the product for 1 liter of water;
• Rinse in drinking water.
• Dry food naturally or with specific utensils before storing.

5. Avoid canned products and ultra-processed foods

Canned products and ultra-processed foods often contain chemical additives, preservatives and excess sodium, which are consequently harmful to health. Avoiding these foods helps the effectiveness of detoxification processes, maintaining the health of these vital organs.

A study led by researchers from the University of São Paulo and the Oswaldo Cruz Foundation (Fiocruz), published in the American Journal of Preventive Medicine, points out that for every 10% increase in the intake of ultra-processed foods, the risk of premature death increases by 3%.

6. Avoid ready-made seasonings

Ready-made seasonings often contain artificial substances and excess sodium. Avoiding these additives helps protect the kidneys, liver and pancreas, as it reduces metabolic stress, promoting effective detoxification and preserving the functional balance of these vital organs. Furthermore, when using salt, avoid overdoing it, as it can lead to fluid retention and increase blood pressure, putting a strain on the kidneys and heart.

7. Choose whole foods

Whole foods are rich in nutrients, fiber and antioxidants, essential for health. Oats and chia, for example, contain around 16 g and 34.4 g of fiber per 100 g, respectively, according to the Brazilian Food Composition Table (TBCA), from the University of São Paulo (USP) and the Food Research Center (FoRC). Adequate consumption of these foods can help reduce metabolic overload, reduce inflammation and control blood sugar, facilitating the body’s natural cleansing.

8. Consume soy-derived products

Choosing to consume soy-derived products can provide high-quality proteins, reducing the animal protein load on the kidneys and liver. Furthermore, these foods contain beneficial nutrients, such as calcium, magnesium, B vitamins, isoflavones and antioxidants, which can support pancreatic and metabolic health, facilitating detoxification and promoting the well-being of these organs.

9. Avoid excess alcohol

According to the Center for Health and Alcohol Information (CISA), excessive consumption of alcoholic beverages It can harm virtually every organ in the body, but the liver is among the most affected. This is because it is responsible for metabolizing most of the ethanol ingested.

During this process, toxic substances are produced, such as acetaldehyde and free radicals, which promote oxidative stress and can lead to the development of liver diseases, such as hepatic steatosis, alcoholic hepatitis and, in more advanced cases, cirrhosis.

10. Practice physical activity

Practicing physical activity, combined with a healthy diet, is essential for detoxifying the body. Together, these measures help improve blood circulation, facilitating the delivery of nutrients to all parts of the body, which increases the body’s ability to eliminate toxins. Furthermore, it improves your mood, as it reduces the accumulation of harmful substances and, consequently, reduces the extra effort on organs such as the kidneys and liver.

Consult a specialist

Despite the benefits provided by foods, it is important to highlight that they should be consumed as part of a balanced diet and, preferably, with guidance from a health professional. This is because no isolated measure is capable of promoting detoxification of the body. The process depends mainly on the proper functioning of organs such as the liver, kidneys and intestines, in addition to the continuous adoption of healthy habits, including physical activity, hydration and quality sleep.