How to Fight Fluid Retention

Fluid retention is one of the main causes of weight gain and can be caused by many things. Learn how to fight fluid retention in this article!
How to Fight Fluid Retention

Last update: 09 October, 2022

Fluid retention is one of the main causes of weight gain. Many things such as leading a sedentary lifestyle, pregnancy, menopause, cirrhosis, heart failure, malnutrition, and more can cause it. It consists of swelling in different parts of the body, especially the ankles, arms, legs, abdomen, and wrists. Keep reading to learn how to fight fluid retention!

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, it’s best to talk with a doctor if it worsens.

How to avoid fluid retention

A very important step to prevent fluid retention is reducing sodium intake. This is because salt makes the body accumulate fluids that it doesn’t need. In addition, drinking plenty of water is critical. It helps clear up impurities in the body and rid the body of them easily.

Tips to help you prevent and fight fluid retention

Eat diuretic foods

Eating diuretic foods 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 due to its high water contents.
  • Apple cider vinegar helps balance potassium levels, which fluid retention may alter.
  • Green tea is an excellent diuretic and antioxidant.
  • Oranges. Thanks to their high vitamin C contents, oranges promote kidney function and speed up the removal of toxins.
  • Artichokes due to their diuretic properties.
  • Blueberries help prevent urinary diseases and are one of the best antioxidants available. Also, they help remove toxins.
  • Dandelion is one of the most powerful plants for removing excess water from the body.
  • Parsley also helps eliminate fluids. You can drink it as a tea to prevent obesity and heart disease.
  • Onion. It can also treat rheumatism, kidney failure, or gout.


A woman exercising.
It’s important to get plenty of exercise, such as walking, running, or swimming. Do whatever you like the most. Also, always keep in mind that fluid retention can be caused by a sedentary lifestyle and exercise helps improve your overall well-being. Working out also helps all of your body’s organs function smoothly.

Avoid foods with sodium

As we said above, sodium helps promote fluid retention. This is why we recommend cutting back on those foods as much as possible. Note that some things you eat every day may have very high levels of sodium. Some examples are sausages, preservatives, alcohol, etc.

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 potassium-rich foods
Fruits and vegetables in a heart.

Potassium 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.

You can find potassium in certain fruits, especially kiwi, melon, oranges, and bananas. It’s also present in vegetables like artichokes, cabbage, beets, potatoes, and avocados.

Eat magnesium-rich foods

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.

  • Bran, either in wheat form or as oats.
  • Dried herbs, especially coriander, mint, and parsley. Remember that you can use them to spice up 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. It can be in powder form, pasteurized, whole, or condensed. It has a lot 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 you feel no relief, it’s best to consult with your doctor to rule out a serious illness.

We hope our advice on how to fight fluid retention is useful and that you incorporate these foods into your daily diet. As for foods that aren’t good for your body, cut them out of your diet completely.

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