What Foods Help Get Rid of Fluid Retention?

Edema, or fluid retention, occurs when excess fluids build up inside your body. The water retention takes place within tissues and cavities or in the circulatory system and may cause swelling. Water weight can be a concern for athletes or bodybuilders attempting to meet a particular weight category or improve their physique. Some women may also experience water retention during pregnancy or menopause. There are several ways to flush out the excess fluids and reduce the water content in the body, including exercising regularly, eating less salt, and taking electrolytes. Eating foods that have high water content can also help reduce fluid retention and leave you feeling comfortable. Here are some examples.


Watermelon is a delicious fruit that’s high in electrolytes, which helps to flush out the excess water and sodium. Containing up to 92 percent water, watermelon is a diuretic, meaning it makes you urinate often, hence reducing the excess water in your body.

Watermelons are also loaded with vitamins and minerals that improve your overall health.


Eating excess sodium and not enough potassium can lead to serious health issues, such as high blood pressure and cardiovascular disease. To prevent this, you need to increase potassium in your diet. Bananas are rich in potassium, and eating them often can help reduce water retention and keep your belly slim.

Bananas are versatile and can be eaten as they are or added to smoothies or fruit pudding.

Dark Chocolate

According to experts, the high antioxidant and magnesium content in dark chocolate can help flush out excess water and reduce water weight. However, try to stick to a square or two a day to keep your intake in moderation. When buying chocolate, the darker and purer, the greater the benefits.


Potatoes are also a great source of potassium, plus vitamin B6 and fiber. These components have been shown to reduce bloating. However, how you cook your potatoes can affect their nutritional value. For instance, adding sour cream, melted cheese and butter, or bacon makes them less healthy.

Try a baked potato with a dab of fresh herbs instead.


Walnuts are rich in magnesium and potassium, making them great options for dealing with bloating and reducing water retention. They also contain a significantly high amount of omega-3 fatty acids than any other nut, with just one ounce providing up to 2.5 grams of this essential nutrient. Walnuts can be eaten roasted or paired with yogurt, oatmeal, or smoothies.

Walnuts are also rich in antioxidants, which can help prevent oxidative damage of LDL “bad” cholesterol after a meal. These nutritious nuts have a high amount of polyphenols, which can help fight oxidative stress and inflammation.

Brown Rice

Whole grains like brown rice are packed with fiber, B vitamins (vitamin B6), and magnesium, which have been shown to flush out excess fluids from the body. The high amounts of dietary fiber in brown rice also have the added benefit of making you feel full longer while eating fewer calories. This can be a healthier choice if you’re trying to lose weight.

Leafy Greens

Increasing your intake of leafy greens has several health benefits for your body. For starters, they detoxify the body and reduce water retention. Leafy greens are rich in potassium, with one cup of cooked spinach packing a whopping 840 mg of potassium. This mineral is essential in keeping an optimal fluid balance in your body. 

Leafy greens also improve inflammatory response, helping to protect you from several chronic diseases. Nutritionists encourage us to increase our intake of leafy greens to keep our guts healthy. Vegetables like broccoli and brussels sprouts support the production of innate lymphoid cells (ILCs), which have been shown to protect your body from bad bacteria, while the fiber in the dark green veggies feeds your good bacteria.

To enjoy your nutritious leafy greens, you can steam and eat them with your favorite meals, or you can blend them to make green juice.


Berries are not only delicious, but they also pack several nutrients that are beneficial to our health. They are rich in fiber, which helps to improve bowel movement, thereby eliminating waste and water. We all know that not eating enough fiber can lead to constipation, which can cause bloating.

There are several varieties of berries, including strawberries, blueberries, and cranberries, each packing unique levels of different nutrients that may help fight inflammation and bloating.

Bone Broth

Bone broth is composed mostly of water and is a healthy way of adding liquids to your body and reducing inflammation in your stomach. It contains the amino acids, proline, and glycine. Proline is essential to strengthening the walls of cell structures, while glycine may be useful in detoxification and helping the body assimilate collagen.

Wrapping Up…

As you can tell, most of these foods are easily available in grocery stores or markets near you and are quite affordable as well. Most of them are also versatile, meaning you can eat them however you see fit.

Just be sure to avoid deep frying foods like potatoes or adding unhealthy ingredients that may increase the calories, salt, or sugar.

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