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11 foods to reduce water retention

Read on to know about 11 effective ways in which you can easily control prolonged water retention.

By Cookist

Read on to know about 11 effective ways to improve water retention.

Water retention occurs when your body starts to store an excess amount of fluids, which can result in swelling of the feet, hands, legs, and ankles. Read on to know about 11 effective ways in which you can easily control prolonged water retention.

Check on your salt intake

Sodium is hydrophilic in nature and binds to the water molecules present in the body, which helps to maintain the fluid balance both inside and outside the cell. Consuming plenty of processed foods and other foods rich in sodium can increase water retention. So, it is important to decrease salt intake.

Increase magnesium intake


Magnesium is a vital mineral that is involved in more than 300 enzymatic reactions in our body. There are studies which report that increasing intake of magnesium helps to reduce water retention. So, consume plenty of whole grains, nuts, green leafy vegetables, and dark chocolate to maintain a healthy magnesium intake.

Vitamin B6

Vitamin B6 has an important role in reducing water retention in females with premenstrual syndrome. Banana, meat, potatoes, and walnuts are good sources of vitamin B6.

High potassium intake


This electrolyte decreases the sodium content of our body, increases urine output, and thus reduces the water retention. Foods such as avocado, tomatoes, and bananas are a great source of potassium.


This herb is a natural diuretic and has been studied to significantly increase the urine output, which relieves water retention.

Eat healthy carbs


Refined carbs spike the blood sugar and insulin levels that result in increased retention of sodium in our body because of its re-absorption by the kidneys, which results in an increased fluid volume. So, avoid consuming refined carbs, processed grains, table sugar, and white flour.

Be active

An active lifestyle reduces the build-up of fluid in our body, particularly in the lower limbs.

Hydrate well


Some studies report that increased water intake helps to reduce water retention.

Consume herbs

Certain herbs such as horsetail, garlic, fennel, corn, silk, and parsley have been studies to offer diuretic benefits.



Some varieties of hibiscus, particularly roselle offers diuretic benefits.

Cranberry juice

This juice is also beneficial to lower water retention because of its diuretic effect.

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