The end of the year brings a lot of fun—and, with it, a lot of rich, indulgent foods. While feasting on cookies, charcuterie, and cheese at parties is definitely delightful in the moment, all that overeating can certainly put our bodies to the test.
After sustained periods of indulging, the liver is the first to suffer. When overburdened with carbohydrates, alcohol, and fats, it struggles to keep up. The consequences? Digestion becomes sluggish, and toxins accumulate. The stomach feels bloated and unsettled, while the skin appears puffy, dull, or broken out.
Of course, this doesn’t mean that we should skip merrymaking altogether. ’Tis the season, after all! Instead, the better option is to balance it out with foods that aid digestion, soothe inflammation, and keep everything else running on track. One way to do just that? Drinking a detox broth.
What is detox broth?
In Traditional Chinese Medicine (TCM), broths and teas have been used for thousands of years to strengthen organs, support digestion, and nourish Qi—a.k.a. the body’s vital force. “A well-kept secret of Chinese Medicine, detox broth is the essential health ritual for every season. Rich in virtues, these broths promise to do wonders for your body,” explains Bridgitte Dempsey Klein, founder of the French health brand Yanne Wellness.
Best of all, detox broth is easy to incorporate into your routine. Functional nutritionist and therapist Bridgette Becker of the California detox center We Care Spa puts it this way: “As a practitioner, I celebrate the ambition of drinking a detox broth several times per week or even daily. Your detox organs and pathways tend to be overburdened with the demands and stressors of daily life, and a good detox broth offers an accessible way to keep these systems running a bit better.”
Detox broth ingredients
But what exactly makes a “good” detox broth? Well, for one, it should focus on ingredients that are known for supporting digestion, reducing inflammation, and flushing the system. Think: Ginger, turmeric, lemon, fennel, garlic, and more.
“A good detox broth will have a blend of potent herbs, plants rich in minerals and antioxidants, and herbs that support all your detox organs and pathways and tend your digestive and gut health,” Becker explains. “The body is looking for food as medicine in a dish that is more gentle on the digestive system.” Below, the nutritionist outlines the exact ingredients she recommends for a good detox broth.
- Garlic – antiviral and antibacterial properties; supports your body’s immune system.
- Ginger – strong anti-inflammatory benefits while also aiding circulation. Ginger is also thermogenic and diaphoretic. It generates internal heat and encourages the body to sweat, which aids detoxification. It also stimulates your liver to produce more bile.
- Turmeric – a potent anti-inflammatory that supports the liver. Preliminary research suggests it may aid the body in chelating out heavy metals.
- Cabbage – Cabbage is a mild but mighty cruciferous vegetable that is rich in sulfur-containing compounds that support phase I and phase II of liver detoxification. Cabbage also contains glutathione which is a master antioxidant for the body.
- Cilantro – supports blood sugar stability and weight management.
- Thyme – Thyme has antibacterial and anti-fungal properties in addition to helping to clear mucous. The small, fresh leaves are a potent healer.
- Bok Choi – In addition to containing high levels of glucosinolates that support liver detox, this green is also rich in selenium which supports the thyroid, and is a powerful antioxidant.
- Fennel – Fennel is a wonderful addition to soothe the digestive system and bring gentle healing to the mucosal lining.
- Daikon Radish – Daikon has a strong flavor but is a powerful diuretic, aiding the kidneys in detoxification. Daikon also supports the liver. It has been used in Traditional Chinese Medicine practices for centuries.
- Sea Vegetables – The alginates in sea vegetables are tough to compete with in their natural ability to support the body in eliminating metals and other toxins. Sea vegetables are also rich in minerals which are the spark plugs of the body.
- Mushrooms – Mushrooms contain powerful antioxidants as well as beta-glucans and co-factor nutrients necessary for detoxification. For best therapeutic benefit, use reishi, shitake, chaga or maitake in your broth.
- Dandelion Greens – Add a small handful of raw dandelion greens as a garnish at serving. Their bitter flavor supports the liver and digestive system.
- Lemon – Adding a squeeze of fresh lemon before serving provides a boost of vitamin C and additional liver support.
How to make detox broth
Once you’ve gathered your ingredients, all you need to do next is give them a light chop, then cook them in fresh water. “Most ingredients you will want to bring to a boil, and then have on a low simmer for 10 to 15 minutes,” Becker recommends. “You can eat the soup with all the ingredients, or strain and drink the liquid as a broth. If you opt to strain, take the leftover herbs and vegetables and put them in your garden, or use them as a base for another soup.”
Speaking of another soup, Becker also notes that you can alter this recipe depending on the season and your body’s needs. “In the northern hemisphere, it is winter, which asks us to use warming herbs and cooked vegetables,” she says. “Summer cleanses, on the other hand, allow for more vegetable juice, sprouts, and microgreens.”
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