How to Fight Fluid Retention

· June 28, 2015

Fluid retention is one of the main causes of weight gain, and can be due to several reasons, such as leading a sedentary lifestyle, pregnancy, menopause, cirrhosis, heart failure, malnutrition, and more. In general, it consists of swelling that occurs in different parts of the body, especially the ankles, arms, legs, abdomen, and wrists. Keep reading to learn how to fight fluid retention in this article.

Fluid retention is quite common during pregnancy, as women go through hormonal changes that can manifest as swollen ankles and feet. Even though it’s not a very worrisome condition, if it becomes extreme, it’s best to talk with a doctor.

How to avoid fluid retention

A very important step in preventing fluid retention is to reduce sodium intake, because salt causes the body to accumulate fluids that it doesn’t need. In addition, drinking plenty of water is critical, as it helps clear up impurities in the body and eliminate them easily.

Tips to treat and prevent fluid retention

Diuretic foods

Eating foods that are diuretics is essential, as they help detox the body and also help you lose weight. Sometimes, what we perceive as extra pounds is actually just inflammation caused by fluid retention.

  • Watermelon is recommended primarily because of its high water content.
  • Apple cider vinegar helps balance potassium levels, which may be altered by fluid retention.
  • Green tea is an excellent diuretic and antioxidant.
  • Oranges. Thanks to their high vitamin C content, oranges promote kidney function and speed up the removal of toxins from the body.
  • Artichokes can be used in teas to reduce weight, thanks to their diuretic properties.
  • Blueberries help prevent urinary diseases, and are one of the best antioxidants available; they help remove toxins.
  • Dandelion is one of the most powerful plants for removing excess water from the body.
  • Parsley also helps eliminate fluids; it’s recommended as a tea to prevent obesity and heart disease.
  • Onion can be used if you suffer from rheumatism, kidney failure, or gout.

Get exercise

2 exercise
It’s important to get plenty of exercise, such as walking, running, bicycling, swimming, and much more. Do whatever you like the most, keeping in mind that fluid retention can be caused by a sedentary lifestyle and exercise helps improve your overall well-being. Working out also rests the mind and helps all of your body’s organs function smoothly.

Avoid foods with sodium

As we said above, sodium helps promote fluid retention, so we recommend reducing those foods as much as possible. Note that some things you eat every day may have very high levels of sodium, like sausages, preservatives, alcohol, and much more.

In addition, low sodium intake is recommended because it can make you more prone to kidney stones, stomach cancer, and can even diminish your sense of taste.

Eat foods that are rich in potassium

3 salad heartPotassium is an essential element for a healthy and balanced body. It’s one of the electrolytes responsible for controlling blood pressure and ensuring the removal of excess liquids.

Potassium is found in certain fruits, especially kiwi, melon, oranges, and bananas. It’s also present in vegetables like artichokes, cabbage, beets, potatoes, and avocados.

Eat foods with magnesium

Magnesium also helps remove excess fluids from the body, regulates insulin levels, and prevents heart problems. Magnesium helps deliver calcium for bone health, reduces migraines, and can lower the risk of type II diabetes.

Recommended foods

  • Bran, either in wheat form or as oats, is rich in magnesium.
  • Dried herbs, especially look for coriander, mint, and parsley. Remember that in addition to providing magnesium, you can use them to add better flavor to your everyday dishes.
  • Flax seeds have antioxidant properties, prevent heart disease, and provide a good supply of magnesium.
  • Sunflower seeds contain magnesium and vitamin E.
  • Milk, whether in powder form, pasteurized, whole, or condensed, has a high content of magnesium, as well as other vitamins like A, D and E.


Getting plenty of rest is essential to preventing fluid retention: if your feet are swollen, raise your legs whenever you have room. And if you notice that you’ve made changes to your eating habits and daily routine, but it’s still not resolving the problem, it’s best to consult your doctor to rule out a serious illness.

We hope our advice on how to fight fluid retention has been useful and that you incorporate these foods into your daily diet – as for foods that aren’t good for the body, get rid of them completely.

Have a great day, everyone!