10 Foods That Are Effective in Fighting Water Retention

Water retention happens when there is an excessive buildup of fluids in the body. This condition, medically known as edema, causes swelling due to the accumulation of excess fluids—mainly water—in body tissues, including the blood, muscles, and organs.

Also called oedema, water retention occurs when large amounts of fluid gather in the spaces between the body's cells or within the circulatory system.

This condition often results in puffiness and swelling and can even affect body cavities. Common symptoms include swelling in areas like the ankles, feet, and hands.

Water retention is particularly common in pregnant women and can also affect people who travel long distances or remain seated for extended periods, such as during long flights.

Immobility can contribute to water retention, and this may occur even before your monthly period.

Many women experience fluid retention during the premenstrual phase, leading to symptoms like breast tenderness and abdominal bloating. Hormonal fluctuations related to the menstrual cycle are often responsible for causing water retention.

Typically, most women tend to bloat about two weeks before their period starts. Symptoms such as sluggishness and stiffness are also commonly associated with fluid retention.

A primary cause of water retention is actually not drinking enough fluids.

Interestingly, a traditional remedy for this condition is to drink plenty of water. Increasing your water intake helps prevent fluid buildup by encouraging your body to flush out toxins and excess fluids.

While water retention is not always serious, it can sometimes be life-threatening. It’s important to have it properly evaluated by a doctor to rule out any underlying conditions that require urgent medical attention.

To reduce water retention, following a balanced diet is essential. Here are 10 foods that can help combat water retention effectively.

# Eggs

Wondering how to reduce water retention? Maintaining a balanced diet can significantly help. Low protein levels in your blood may contribute to fluid buildup because protein helps keep salt and water inside blood vessels, preventing leakage into tissues. Including protein-rich foods like fish and eggs in your diet is beneficial—especially eggs, which are effective in combating water retention.

# Bamboo Shoot

Bamboo shoot, a traditional Chinese forest vegetable used for over 2,000 years, is packed with protein, fiber, fatty acids, amino acids, vitamins A, E, B, and essential minerals. It helps reduce fluid retention and bloating. Additionally, bamboo shoots can help regulate the menstrual cycle and alleviate menstrual pain.

# Beets

Since edema involves excess fluid accumulating in tissues, beets—low-fat vegetables—can help combat this issue. Drinking vegetable juices daily promotes liver detox and kidney filtration. Beets, along with leeks and green beans, act as natural diuretics, aiding the body in shedding excess water weight.

# Celery

Often dismissed as just a diet food, celery actually contains a high water content that helps fight water retention. Regular consumption assists in flushing out excess water from the body.

# Pineapple

Pineapple is a versatile fruit that can be eaten raw or added to various dishes. As a natural diuretic, it helps reduce fluid buildup. Composed of about 85% water, pineapple effectively aids in flushing out toxins and excess fluids from your system.

# Avocado

Known as a nutritional powerhouse, avocado offers numerous health and beauty benefits. Water retention and poor circulation are often linked to cellulite, but the high potassium content in avocados helps balance sodium levels in the body, which in turn reduces fluid retention.

# Banana

Another potassium-rich fruit, bananas are low in sodium and packed with vitamins. Potassium helps reduce fluid buildup, making moderate banana intake a great way to combat water retention. So, grab a banana to help eliminate excess fluids!

# Kidney Beans

Kidney beans contain insoluble fiber that supports the elimination of excess fluids and swelling. Their potassium content also helps maintain cellular fluid balance and promotes water expulsion from the body.

# Apricots

Potassium deficiency can often be a cause of water retention. Incorporating potassium-rich foods like raisins, blackberries, apricots, spinach, and raspberries can effectively help reduce fluid buildup.

# Barley

During the rainy season, it’s best to avoid sour foods such as soups, sambar, pickles, and chutneys, as they may increase water retention at night. To reduce edema and support weight loss, soak 3 teaspoons of barley in a glass of water overnight. Strain and drink two glasses of this barley water the next morning to help lessen fluid retention.