Some text on this page is in English for now.
Food
More plants, less salt and added sugar. Skip the cleanse.
The idea
Most of what helps is ordinary food, more often: vegetables, fruit, beans and whole grains. A few things are worth having less of, mainly salt and sugar.
Compared with what
The World Health Organization suggests at least 400 g of fruit and vegetables a day, keeping free sugars under 10% of daily energy, and less than 5 g of salt a day for adults WHO, 2026.
Start with
- Add vegetables to one meal you already eat.
- Swap one sugary drink for water.
- Taste before you salt.
Skip the cleanse
Detox diets have very little evidence behind them Klein and Kiat, 2015. Your money and effort go further on the plain changes above.
Try it
Build a plate from what's in your fridge and see how it sits next to the WHO amounts. No score, no judgment.
Steps to try
A tiny step
Swap one sugary drink for water
When I'd usually reach for a soda or a sweet coffee, I'll have a glass of water first.
A tiny step
Add vegetables to one meal
When I make lunch, I'll add a handful of vegetables.
Sources for this page
World Health Organization (2026). Healthy diet (fact sheet).
Health agency advice: what a public health body recommends; check the page for its own sources.
What we use: At least 400 g of fruit and vegetables a day; free sugars under 10% of daily energy; salt under 5 g a day for adults.
Checked Oct 11, 2026 · https://www.who.int/news-room/fact-sheets/detail/healthy-diet
Klein and Kiat (2015). Detox diets for toxin elimination and weight management: a critical review of the evidence.
Review: experts read and summed up the research.
What we use: Very little clinical evidence supports detox diets; the authors found no randomised trials of commercial detox diets in people.
Checked Oct 11, 2026 · https://doi.org/10.1111/jhn.12286 · DOI 10.1111/jhn.12286 · PubMed 25522674