Dietary and lifestyle changes may help reduce water retention and promote fluid balance. You may consider eating more fruits, vegetables, and herbs and limiting processed foods and refined carbs.
Water retention, also known as edema or fluid retention, occurs when excess fluids build up in your body. This may cause swelling in your feet, ankles, hands, and legs (peripheral edema).
Edema could have several causes, such as:
- hormonal changes or pregnancy
lack of physical activity - chronic kidney disease
- congestive heart failure
- capillary leak syndrome
- lymphatic dysfunction (lymphedema)
- obesity
- malnutrition
- infections that may trigger inflammation and swelling
allergies - certain medications, including:
Sometimes, fluid retention may be a symptom of a serious medical condition that could require medical treatment.
But if your swelling is mild and you don’t have an underlying health condition, you may be able to reduce water retention with these six methods.
Salt is made up of sodium and chloride.
Sodium binds to water in your body and helps maintain the balance of fluids inside and outside your cells.
If you often eat foods that are high in salt, such as many packaged foods, your body may retain water. These foods are the
The most common advice for reducing water retention is to decrease sodium intake. However, the research on this is mixed.
Some studies suggest that
Magnesium is a key mineral involved in
Some research suggests that increasing your magnesium intake may help reduce water retention.
For example, one
Good sources of magnesium include nuts, whole grains, and leafy green vegetables. It’s also available as a supplement.
- red blood cell formation
- protein metabolism
- brain function
- immune health
It also regulates fluid balance and may help reduce water retention.
One
However, research on vitamin B6’s fluid-retention effects outside of PMS is lacking.
If you want to increase your vitamin B6 intake, you can do so by eating foods such as:
Potassium serves several important functions, especially regarding heart health, muscle contractions, and nerve function.
It’s also essential for maintaining blood volume and fluid balance to help decrease water retention. It works by
Low potassium levels
- blood pressure
- risk for kidney stones
- bone turnover
- urinary calcium excretion
- salt sensitivity
Foods that are high in potassium, such as bananas, avocados, and tomatoes, can help support healthy fluid balance.
Dandelion (Taraxacum officinale) has long been used as a natural diuretic in folk medicine. It may help reduce water retention by increasing urine production.
In
Other studies in test tubes and animals suggest that the diuretic properties of dandelion leaf extract may also help protect against conditions such as kidney stones.
Additionally, dandelion may have antiviral, antifungal, and antioxidant benefits.
However, larger, more recent studies are necessary to support these benefits.
Speak with a healthcare professional before adding dandelion supplements to your routine.
Refined carb sources such as white bread and pasta are typically high in carbs or added sugar and low in fiber. As a result, consuming these foods may lead to rapid spikes in blood sugar and insulin levels.
High insulin levels may cause more sodium retention by increasing sodium reabsorption in your kidneys. In turn, this
Additionally, your liver and muscles store carbs as
Fiber-rich whole grains, such as oats, brown rice, and whole wheat bread, are better food sources than refined carbohydrates.
Certain natural remedies may also help reduce water retention by increasing urine production and decreasing inflammation. These might include
However, some of these tips are supported only by anecdotal evidence, not by research.
Speak with a healthcare professional before adding supplements to your diet, especially if you have underlying health conditions or are taking medications.
What are the signs of water retention?
Water retention, also known as edema or fluid retention, occurs when excess fluid builds up in your body.
Swelling in your ankles, feet, hands, or legs is a common symptom.
If dietary or lifestyle changes don’t help reduce inflammation, speak with a doctor. Water retention may be a symptom of a serious condition.
What causes me to retain water?
Several conditions, diseases, and dietary or lifestyle habits may cause water retention. Examples include:
- hormonal changes or pregnancy
- lack of physical activity
- chronic kidney disease
- congestive heart failure
- capillary leak syndrome
- lymphatic dysfunction (lymphedema)
- obesity
- malnutrition
- allergies
- infections
- certain medications, such as oral contraceptives and corticosteroids
How does water retention go away?
You may be able to help reduce water retention and promote fluid balance by making certain dietary and lifestyle changes, such as:
- reducing sodium and refined carb intake
- increasing potassium, vitamin B6, or magnesium intake
- trying certain herbs such as dandelion, horsetail, or parsley
Many factors could contribute to water retention. Though medical treatments may be necessary depending on the cause, several simple dietary and lifestyle changes may help reduce water retention and promote fluid balance.
Following a balanced diet and limiting processed foods and refined carbs may be especially beneficial.
If water retention persists even after you’ve made changes to your diet or lifestyle, consult a healthcare professional to determine the best course of treatment.
