The 10 Best Fruits for Fighting Against Water Retention

Although known for their sweetness, figs also have diuretic and laxative properties. Therefore, they can help fight fluid retention and even lose weight. Read this article to find out which other fruits are also effective!
The 10 Best Fruits for Fighting Against Water Retention

Last update: 27 May, 2022

Among the best fruits for fighting water retention naturally, we can find melon and watermelon. Why? Their high water content helps to stimulate urination. For that reason, it’s a good idea to include them in a balanced diet.

Many people follow a good exercise routine and a balanced diet, and keep well hydrated. However, increasing the amount of foods with diuretic properties can provide greater relief from water retention.

What is water retention?

Water retention is the buildup of water in the body’s tissues. This condition is also known as edema and is caused by inflammation. The swelling can affect places like the feet, ankles, legs, belly, or face.


The most common causes of water retention are:

  • A sedentary lifestyle
  • Poor circulation
  • An unhealthy diet filled with l0ts of ready-meals, fried foods, etc. These foods usually contain a lot of salt.
  • A hot climate: heat, atmospheric pressure, and humidity are all factors which increase water retention.
  • Some medications such as corticoids, antihypertensives, or hormone treatments.
  • Hormonal changes, like those that commonly develop in pregnancy, menopause, or the normal menstrual cycle.
  • Some medical conditions such as venous, renal, or cardiac insufficiency, hyperthyroidism, etc.

Specialists also note that “there are other drug-related causes of water retention (calcium channel blockers), with subcutaneous fat destruction disorders (lipedema), endocrine (hypothyroidism) and in some cases, the origin is unknown”.

Depending on the exact cause of the water retention, the doctor may suggest one treatment or another. However, in all cases, they’re likely to suggest you improve your life habits, which in turn, includes improving your diet.

Fruits to fight water retention

Regularly consuming fruits is a good idea to improve health and wellbeing. However, if you want to fight water retention, the best options are the following:

1. Pineapple

Chunks of pineapple

Pineapple is an excellent tropical fruit that is good for dealing with swelling and improving digestion due to the enzymes it contains. It’s also a source of iodine, vitamin C, and bromelain – an enzyme with beneficial properties for our health, according to the experts at the Spanish Foundation for Nutrition (Fundación Española de la Nutrición (FEN)).

2. Pear

Pears are refreshing. They’re also a diuretic and are perfect for eating at any time of day. Because of their high antioxidant content, many people recommend pears as part of a balanced diet. Additionally, they’re good for hair and skin.

According to the experts at the 5-a-day Association (Asociación 5 al día), pears don’t just have a high water content, they also have “notable levels of fiber (1/10 oz. per 5 oz.), especially lignin, which is why pears are good for prevention and treatment of constipation”.

Many people also say that the sweetness of the pear helps manage food anxiety when you eat it, for that reason, many diets recommend them for losing weight.

3. Watermelon

Slices of Watermelon

Watermelon is a filling diuretic fruit due to being rich in water andfiber. According to the experts at FEN, “many people appreciate watermelon because it’s refreshing and rich in water and salts. Specifically, it’s the fruit with the highest water content (95% of its weight)”. It’s also a source of lycopenes.

4. Grapefruit for water retention relief

Grapefruit is another fruit with a high water and fiber content; it’s good for fighting water retention and is a source of different vitamins and minerals.

5. Melon

Slices of melon

Melons are antioxidants, diuretics, filling, detoxifying, and a laxative. This makes it one of the best fruits when it comes to fighting water retention. It’s a good idea to eat it between meals.

6. Cranberries

Cranberries are known for being an excellent source of antioxidants and fiber. Both of these are essential for maintiang good overall body health. You can include them regularly in your diet to fight constiaption and water retention.

7. Papaya

Slices of papaya

Papayas are sweet, fleshy fruits that have a high fiber and water content. For that reason, it helps to regulate bowel movements, combat heartburn, eliminate water retention, and prevent intestinal parasites. They also contain papain, an enzyme that specialists are currently studying to discover its medicinal potential.

8. Mango for water retention relief

Another fruit you can use to fight water retention is mango. It provides several essential vitamins and minerals, as well as fiber and antioxidants. For that reason, many people believe it helps with digestion and prevents gases and heartburn.

The experts at the 5-a-day association (Asociación 5 al día) state that “green fruits are rich in vitamin C and contain a moderate content of provitamin A, whilst ripe mangoes are an important source of provitamin A (present in the form of beta-carotenes), and their vitamin C levels are moderate”.

9. Figs

The experts at FEN claim that “after water, the biggest component that fresh figs contain are carbohydrates (glucose, fructose, and sucrose). In fact, next to bananas, custard apples, and grapes, figs are one of the fruits with the highest sugar content”. For that reason, it’s a good idea to consume them in moderation in a balanced diet.

10. Mandarins for water retention relief

In addition to being rich in water, fiber, and vitamin C, it’s a delicious, juicy, aromatic citrus fruit that provides other essential nutrients – although in lesser quantities. Fort hat reason, we recommend you regularly include it in your diet. Especially if you’re suffering from water retention.

It’s time you start enjoying all of these fruits to fight water retention and improve your diet. Remember that although its always best to enjoy them as they come, you can also make homemade juisces and other delicious concoctions!


This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.