Foods to reduce fluid retention

Foods to reduce fluid retention

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It's summer, which means it's tank top, shorts, and swimwear season! If there is one thing that we all try to avoid during this time, it is fluid retention, that's why we give you this list of foods that prevent the problem, written in a book by Samir Becic:


It may seem counterintuitive, but when it comes to water, drink, drink and drink some more. Drink a glass as soon as you wake up and keep drinking all day, aiming for 3 liters per day. Add a few slices of lemon, lime, or orange, as citrus fruits are high in potassium and can ease bloating.


Melons, citrus fruits, and other potassium-rich fruits will help reduce water retention because they are high in the mineral potassium that balances sodium levels.

Nuts and whole grains

Tasty sources of vitamin B6, a nutrient associated with PMS relief, whole grain products, and nuts make a good side dish when you're feeling bloated. Make sure they don't have added salt.

The cress

A lush green that is often overlooked, it is a natural diuretic that is also rich in potassium. The flavonoids in vegetables (and fruits) can ease water retention (other foods to combat bloating include other green leafy vegetables, celery, tomatoes, carrots, onions, and bell peppers).


Several herbs are natural diuretics and are believed to help reduce water retention. Celery seed (don't take if you're pregnant), evening primrose oil, and dandelion root are just a few of the options for fighting bloating.

Greek yogurt

Eating too many treats can cause a bloated belly. If you've given yourself too much and are feeling the effects, treat your stomach with a cup of low-fat Greek yogurt that contains active cultures. Active cultures aid in digestion and increase good bacteria in the gut, the protein in Greek yogurt will keep you full.


  • table salt (for severe fluid retention use only potassium chloride)
  • alcohol
  • tobacco
  • coffee
  • black tea
  • processed foods
  • fast foods
  • white flour foods
  • sugary foods and drinks
  • too much protein or not enough protein
  • unhealthy fats
  • being still for long periods of time
  • leave your legs crossed a lot
  • tight clothing

Video: Diet Chart for Edema Or Water Retention Fluid Retention (May 2022).