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 a small older study , 17 people took 3 doses of dandelion leaf extract over 24 hours, which led to a significant increase in urine production.

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.

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 may lead to more fluid volume in your body and increased water retention. Additionally, your liver and muscles store carbs as glycogen , a form of sugar that is bound to water. Each gram of glycogen is stored with at least 3 grams of water, so following a high carb diet could increase water retention.

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 drinking more water , increasing your physical activity, or consuming foods or supplements such as:.

Speak with a healthcare professional before adding supplements to your diet, especially if you have underlying health conditions or are taking medications. Water retention, also known as edema or fluid retention, occurs when excess fluid builds up in your body. Water retention may be a symptom of a serious condition.

Several conditions, diseases, and dietary or lifestyle habits may cause water retention. Examples include:. You may be able to help reduce water retention and promote fluid balance by making certain dietary and lifestyle changes, such as:.

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.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Water retention, known as edema, is swelling in parts of the body. Learn the symptoms, causes, and remedies to try.

Swollen feet can happen for a variety of reasons. Some home remedies may help ease the…. Diuretics are substances that increase the amount of urine you produce and help get rid of excess water.

Here's a list of the 8 best natural diuretics. Drinking water can help reduce appetite and make you burn more calories. Several studies show that water can help you lose weight. While they're not typically able to prescribe, nutritionists can still benefits your overall health.

Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

Carb counting is complicated. Take the quiz and test your knowledge! Together with her husband, Kansas City Chiefs MVP quarterback Patrick Mahomes, Brittany Mohomes shares how she parents two children with severe food….

While there are many FDA-approved emulsifiers, European associations have marked them as being of possible concern. Let's look deeper:. Researchers have found that a daily multivitamin supplement was linked with slowed cognitive aging and improved memory.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 6 Ways to Reduce Water Retention Edema. Medically reviewed by Katherine Marengo LDN, R. Less salt More magnesium More vitamin B6 More potassium Dandelion Fewer refined carbs Other remedies FAQs Dietary and lifestyle changes may help reduce water retention and promote fluid balance.

Share on Pinterest. Eat less salt. Increase magnesium intake. Get more vitamin B6. Water is vital in helping the body function properly and is largely responsible for dissolving nutrients and eliminating waste.

When the body fails to eliminate excess water, this is referred to as water retention. Water retention is often temporary and is easily treated, however, it can sometimes be an indication of a serious medical condition. If you are experiencing water retention that lasts more than a week, it is important to consult with your physician in order to determine the cause of water retention and rule out any possible health conditions.

In cases where water retention is not the result of a serious medical condition, the discomfort of edema can be relieved quickly and easily. Discover tips for reducing water retention and find out how the condition is diagnosed.

Fluid retention or edema means that there is excessive water in the tissue of the body which causes the body to swell, especially in the extremities. Fluid retention is often caused by the increase of blood pressure on the veins which adds to the pressure on the capillaries.

The irregular changes in the blood vessels are often associated with eating habits. Signs of Water Retention. So how does one recognize water retention in the body? It is typically first noticed because of the swelling of extremities.

One indication of water retention is difficulty to lose weight despite diet efforts. The physical signs are more evident, however. Physical signs of water retention include swollen ankles and unexplained weight gain over a short period of time.

Also, rings may not fit anymore and the stomach may feel swollen. One way to find out if you are retaining water is by gently pressing the foot, ankle or calf with slow, steady pressure using the thumb. If edema is present, an indentation will show on the skin. A professional evaluation to determine the cause of leg swelling is still necessary, however.

It is possible to retain up to 5 pounds of water weight, most of which is stored in the fluid that surrounds the cells throughout the body.

Overweight people tend to retain more water because they consume more calories and as a result, tend to consume higher amounts of sodium which greatly contributes to water retention. Certain types of edema can result in moderate discomfort in the area where excess fluid accumulation occurs.

Carpal tunnel syndrome , morning stiffness and headaches may accompany the swelling. Water retention can also be mistaken for premenstrual syndrome or make existing premenstrual syndrome worse.

Types of Water Retention. There are two extensive types of fluid retention. The first one is generalized oedema that is characterized by swellings all over the body.

The second type is the localized oedema that affects particular body parts. This condition is most common in the legs and feet, and can also affect the face, hand, and arm areas. This condition might be inherited or may be a result of an injury in the lymphatic vessels.

In this type of fluid retention, the symptoms consist of severe fatigue, discoloration of skin, heavy-swollen limb, and eventual deformity of the affected area. Causes of Water Retention. Water retention is also linked to protein deficiency, anemia , and the high requirement for vitamin and supplement intake.

There is a specific kind of diet that is recommended for water retention which forces the body to eliminate excess fluid. Water retention can also be the result of a medical condition involving organs such as the liver, heart, or kidneys. When an area of the body is not functioning properly, the body tends to retain fluid in that area of the body.

The body becomes unable to eliminate fluid properly when certain medical conditions are present. Standing for long periods of time causes fluids to pool in the legs, thus increasing water retention.

Hot weather can also lead to fluid retention because the body is less efficient at removing fluid from the body. Certain medications can cause water retention as well, especially high blood pressure and steroid medications. When you restrict energy intake suddenly in order to lose weight, the body is forced to store carbohydrates and break down protein in the muscles.

Because both protein and carbohydrates hold water in their cells, a loss of these nutrients results in water loss during a rapid weight loss diet. People who lose weight quickly often regain weight within a few weeks because the body is replenishing itself with water.

There is higher risk of fluid retention for women because of varying hormone levels. Menopausal and premenstrual edema is caused by the effect of hormones on fluid balance.

The hormonal changes for women before the menstrual period also cause retention and may result in symptoms such as breast tenderness. Reducing Water Retention. One way to reduce water retention is by increasing potassium intake by eating healthy foods such as vegetables and fruits.

These foods contain nutrients that help prevent blood vessels from leaking fluid in the tissue spaces. Eating food high in potassium is recommended rather than taking potassium supplements.

Aside from potassium, intake of Vitamin B6 or pyridoxine can also help. Skipping junk food and cutting down on pizza, canned soups and cereals or any food that might have hidden salt ingredients in it are also necessary compromises. Reducing the consumption of high sodium foods is important because too much sodium in the blood can affect the tissues causing them to retain water.

First of all, what causes water retention? If you experience sudden water retention and also have other symptoms which are not normal for you, you may want see a doctor right away.

How can I get rid of water retention? Feeling frequently bloated can not only be uncomfortable physically, but also start to impact your mental health, too. Change your diet A poor diet that lacks certain vitamins and minerals may be contributing to your water retention.

While we snooze, a lot of crucial bodily functions such as cell regeneration and repair are allowed to happen 5. Not getting enough shut-eye every night could slow down those processes and, consequently, cause your body to retain more water.

Ideally, you should be aiming for between hours of sleep a night. Consider taking a mineral supplement As well as supplementing a healthy diet, certain minerals may also help lower the risk of water retention.

Magnesium and vitamin B6 in particular have been shown in some studies to ease water retention in women who are premenstrual 6. If you do decide to take a supplement, remember that they should never be taken in the place of nutrient-rich foods.

Interestingly, dehydration is also thought to have a direct link to water retention. For more advice on your wellbeing or diet, head on over to The Health Hub. Sign up now. Read our privacy policy. Speak to an Advisor.

Book your free, one-to-one online consultation with one of our qualified advisors. Causes of Water Retention. Water retention is also linked to protein deficiency, anemia , and the high requirement for vitamin and supplement intake. There is a specific kind of diet that is recommended for water retention which forces the body to eliminate excess fluid.

Water retention can also be the result of a medical condition involving organs such as the liver, heart, or kidneys. When an area of the body is not functioning properly, the body tends to retain fluid in that area of the body. The body becomes unable to eliminate fluid properly when certain medical conditions are present.

Standing for long periods of time causes fluids to pool in the legs, thus increasing water retention. Hot weather can also lead to fluid retention because the body is less efficient at removing fluid from the body.

Certain medications can cause water retention as well, especially high blood pressure and steroid medications. When you restrict energy intake suddenly in order to lose weight, the body is forced to store carbohydrates and break down protein in the muscles.

Because both protein and carbohydrates hold water in their cells, a loss of these nutrients results in water loss during a rapid weight loss diet. People who lose weight quickly often regain weight within a few weeks because the body is replenishing itself with water.

There is higher risk of fluid retention for women because of varying hormone levels. Menopausal and premenstrual edema is caused by the effect of hormones on fluid balance. The hormonal changes for women before the menstrual period also cause retention and may result in symptoms such as breast tenderness.

Reducing Water Retention. One way to reduce water retention is by increasing potassium intake by eating healthy foods such as vegetables and fruits.

These foods contain nutrients that help prevent blood vessels from leaking fluid in the tissue spaces. Eating food high in potassium is recommended rather than taking potassium supplements.

Aside from potassium, intake of Vitamin B6 or pyridoxine can also help. Skipping junk food and cutting down on pizza, canned soups and cereals or any food that might have hidden salt ingredients in it are also necessary compromises. Reducing the consumption of high sodium foods is important because too much sodium in the blood can affect the tissues causing them to retain water.

Some doctors also recommend drinking herbal teas since tea also helps reduce water retention. Lastly, wearing compression stockings which applies high pressure to the ankles can also be effective. Women who experience water retention are more likely to be overweight.

The problem starts when one begins a low-calorie diet. A low-calorie diet does not help reduce fluid retention; instead, this type of diet tends to make fluid retention worse. There is typically not enough protein in a low-calorie diet, and protein is an important nutrient in preventing the abnormal changes in body tissues.

Undigested food particles may get into the blood system and may stimulate the immune cells to generate histamine. Histamine is a substance that serves a significant role in allergic reactions because it dilates blood vessels.

Here are few tips to help reduce water retention: Decrease sodium intake. Avoid processed foods. Eat small meals in regular intervals. Regular movement is also necessary. Activities such as bicycling and walking can also help in pumping out all the water or any other fluids in the ankles and legs.

Physical exercise actually aids in the widening of the blood vessels. Water retention might also develop on people in long-haul flights, hospital beds and wheelchairs because there regular body movement is lacking, therefore excess fluid from the tissue spaces are not drained.

People with desk jobs should take breaks to walk around the office. Drinking water alone does not help combating retention but helps greatly in its reduction.

The treatment particularly depends on its cause. Doctors may advise prescription that makes one urinate more in order to help in the removal of fluid. This kind of drugs are called diuretics, or sometimes tagged as water pills. Diuretics help the body to get rid of water and sodium. They make the kidneys excrete more sodium in urine, and the sodium takes water with it from the blood.

This then decreases the amount of fluid that flows in the blood vessels which in turn reduces pressure on the artery walls. Generally, one must be cautious in the use of diuretics because of its probable side effects: dizziness, dehydration , weakness, and increased urination.

If edema is not treated though, it will result in skin stretching and might pose bigger problems. Some foods also have a diuretic effect. For example, adding lemon juice to your water causes more frequent urination and decrease the amount of water retention.

Cranberry juice is another natural diuretic. You can substitute a glass of cranberry juice for one glass of water each day to decrease water retention.

Most foods that are high in vitamin C also have natural diuretic properties. Caffeine is also known to reduce water retention, however, too much caffeine can have the opposite effect resulting in dehydration.