Water Retention: 6 Ways to Fight it With a Diet

· February 7, 2019
Are you suffering from any of the symptoms of water retention? Try these tips! As you can see, they’re very easy to put into practice and don’t involve following a strict diet.

People suffering from water retention might notice an improvement in their symptoms if they make certain changes in their diet. While there are many factors that influence this disorder, what you eat can help you control it.

This is because certain foods improve the function of your kidneys and lymphatic system, which is a deciding factor in the removal of fluids that build up in the body’s tissues. These foods also contain key ingredients that regulate your electrolyte levels and keep inflammation under control.

Are you having uncomfortable feelings of heaviness? Have you noticed any swelling in your arms or legs?

If you’re experiencing these and other symptoms of water retention, try some of the tips we’ll share here today for your diet.

What is Water Retention?

Water retention, or edema, is a condition characterized by the buildup of fluids in the body. It’s caused by a lack of control of the processes that regulate your body’s fluid movements, which triggers an inflammatory response.

This is not a disease in itself, but it can be a symptom of other diseases, such as kidney disease, high blood pressure, or sudden hormonal changes.

In some cases, water retention is the result of a sedentary lifestyle and a diet that’s rich in fat, sodium, and sugar.

Te Symptoms of Water Retention

The symptoms of this condition will vary from person to person, depending on how severe it is or the underlying cause.

In general, however, there are some defining characteristics that help identify it:

  • Swelling in the extremities, wrists, and abdomen
  • Feeling of heaviness
  • Weight gain for no apparent reason
  • Fatigue or general malaise
  • Cellulite around the glutes, thighs, and abdomen
  • Bags under the eyes
  • Low urine production.

Read also: 5 Signs of Fluid Retention

How to Fight Water Retention with Your Diet

While certain cases of water retention might require medical treatment, most of the time it can be controlled by making some changes in the diet.

Next up, we want to review six tips to improve this condition.

1-Consume moderate amounts of olive oil

water retention

Olive oil and the healthy fats it contains have very interesting benefits for your health. Thanks to the nutritional content they favor the absorption of certain essential vitamins and reduce inflammation.

Your daily dose shouldn’t exceed three tablespoons, however, which could have the opposite effect.

2-Drink water and other healthy fluids

Drinking water, tea, and cleansing broths can stimulate the elimination of excess fluid from the body. These beverages will improve your circulation and kidney function to reduce the presence of fluids in the tissues.

3-Limit your sodium consumption

water retention

While salt has always been used in the kitchen, it’s not a good idea to consume it if you have fluid retention. This is because excess sodium causes imbalances in the body that can exaggerate this problem.

Avoid using table salt and other foods that are high in sodium, such as:

  • Sausages
  • Baked goods
  • Canned or frozen foods
  • Cured cheese
  • Sodas
  • Fried foods and packaged snacks

See also: 6 Ways to Reduce Sodium in Your Diet

4-Consume more diuretic foods

Diuretic foods have a nutritional makeup that helps alleviate fluid retention naturally. They’re typically rich in water, potassium, and magnesium, all of which improve your kidney function.

Some of the best options are:

  • Artichokes
  • Pineapple
  • Cantaloupe
  • Watermelon
  • Beets
  • Asparagus
  • Horsetail grass
  • Parsley and celery
  • Ginger
  • Cinnamon

5-Drink green tea in the morning

water retention

The diuretic and nutritional properties of green tea can help resolve this condition. It’s a good idea to drink this beverage with breakfast or at mid-morning.

Green tea makes an excellent substitute for coffee and other beverages that do nothing to treat fluid retention.

6-Eat more fruits and vegetables

Increasing your consumption of fresh and raw foods, such as fruits and vegetables, will provide your body with key nutrients for your kidney and lymphatic function. Antioxidants, fiber, and minerals all help prevent inflammation.

It’s a good idea to consume fresh fruits and vegetables at least three times a day to treat water retention. If you’re feeling heaviness or pain in your extremities, you can up that amount to five servings, either plain, in juices, or in smoothies.

Are you suffering from any of the symptoms of water retention? Try these tips! As you can see, they’re very easy to put into practice and don’t involve following a strict diet.

Nordqvist, C. (2017, December 05). Water retention (fluid retention): Causes, symptoms, and treatments. Retrieved from https://www.medicalnewstoday.com/articles/187978.php

Palsdottir, C. (2017). 6 Simple Ways to Reduce Water Retention. Retrieved from https://www.healthline.com/nutrition/6-ways-to-reduce-water-retention