Amil López, nutrition expert: “Drinking detox broth reduces bloating and fluid retention”

The end of the year — and the beginning of the next — tends to come with plenty of indulgence. Big meals, endless gatherings, late nights. No wonder January feels like an uphill climb. And while the new calendar brings its share of resolutions, many people also turn to “miracle tricks” hoping to undo weeks of celebration.

Nutritionist and pharmacist Amil López, speaking to Vogue Spain, cuts through the noise and breaks down some of the most persistent food myths, offering simple habits that can help your body reset.

Chew slowly and with intention

López’s first rule is deceptively simple: chew thoroughly. Proper chewing breaks food down more effectively, which means your stomach doesn’t have to work as hard — a small change that can help reduce bloating and gas.

Be mindful of food combinations

She also recommends paying attention to how foods are paired. According to López, it’s best to avoid mixing multiple starches — like bread, rice, pasta, potatoes, cereals, or quinoa — in the same meal, and to avoid pairing them with acidic foods. For some people, these combinations can feel heavier or harder to digest.

Watch out for the air you swallow

There are many ways to enjoy food, and each comes with its own quirks. López notes that certain habits can cause you to swallow excess air, which contributes to bloating. Drinking straight from a bottle, using a straw, chewing gum, sipping carbonated drinks, or eating airy desserts like soufflés can all play a role.

She adds that stress and anxiety can also make you swallow air without realizing it, linking digestion to mental well‑being.

Natural remedies and a “cleansing broth”

López also encourages people to consider natural remedies such as activated charcoal or herbal teas. These, she says, can help digestion feel lighter — but she cautions against taking them immediately after a meal, since they may dilute stomach acids. Her recommendation is to use them between meals.

She also highlights a “cleansing broth,” which she describes as a gentle reset that may support the kidneys, gallbladder, and liver while helping reduce bloating and water retention.

The broth includes:

Everything simmers in about 2 quarts of water for roughly one hour. López suggests drinking it for 15 days, twice a year.

A kinder way to approach the holidays

The goal isn’t to fear food or punish yourself after the holidays. With a few mindful habits and a bit of attention to how your body feels, the festive season becomes much easier to navigate — and January a little less daunting.

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