Nephrology

Best Natural Diuretics to Reduce Water Retention

admin Apr 22, 2025

What is a diuretic?

Diuretics make you urinate more by boosting the production of urine. This helps your body get rid of any extra water it does not need. This extra water is known as water retention. It can make you feel bloated and lead to swelling in the ankles, hands and feet (oedema).

Water retention can be caused by various factors, including serious underlying health issues such as kidney disease and heart failure. Many people experience mild water retention due to factors like hormonal fluctuations, their menstrual cycle or prolonged inactivity, such as during a long flight.

If you are dealing with mild water retention that is not due to a medical issue, certain natural diuretic foods and supplements could be beneficial.

Benefits of natural diuretics

While serious conditions require medical attention, many individuals turn to natural diuretics for less severe cases of high blood pressure, swelling (oedema) and urinary tract infections (UTIs).

Diuretic medications can enhance kidney function, but some may increase the risk of kidney stones by disrupting mineral balance. In contrast, natural diuretics may help prevent kidney stones while preserving vital minerals like potassium.

Your kidneys are essential for detoxifying your body, perhaps even more so than your liver. They work hard, filtering your blood around 60 times a day to clear out waste and toxins. Natural diuretics help by boosting urination, which aids your kidneys in flushing out these toxins, contributing to your overall health.

People often turn to diuretic herbs and supplements to shed ‘water weight’, but their effects are temporary and do not lead to real weight loss.

How to get rid of water retention in body?

Initial research suggests that certain natural diuretics may be promising, but the evidence is still limited. Future studies will be necessary to provide a clearer understanding before drawing definitive conclusions.

Following are some of the natural diuretic foods that help to get rid of water retention in the body:

Fruits and vegetables: Fruits and vegetables with high water content not only offer essential vitamins and minerals but can also act as natural diuretic foods. Following are some of the fruits and vegetables that can be used as natural diuretic foods in the diet:

Lemons
Celery
Garlic
Onions
Bell peppers
Watermelon
Cucumbers
Ginger
Grapes
Asparagus
Pineapple

Herbs: Herbs are not well-regulated or thoroughly researched. It is often challenging to determine the right dosage since there are not enough clinical trials to indicate how much you should take. Additionally, some herbs may interact negatively with the medications you are currently using, leading to potential health problems. Following are some herbs that are considered natural diuretics:

Dandelion: It is botanically known as Taraxacum officinale or lion’s tooth and is a popular herbal supplement for diuretics as it contains high potassium content. Consuming potassium-rich foods prompts your kidneys to expel more sodium and water. Only little is known about the diuretic activity of Dandelion, so more research is needed to explore its diuretic activity.

Parsley: It has been used for centuries in folk medicine as a diuretic. Traditionally, it was steeped in tea and consumed multiple times a day to help reduce water retention. Still, studies on humans are needed to explore the diuretic activity of parsley.

Hibiscus: It is a group of plants popularly known for their stunning and vividly coloured flowers. A specific part of this plant, called the calyces, is often used to brew a medicinal tea known as roselle or sour tea. While evidence is limited, sour tea is believed to offer several health benefits, such as helping to lower blood pressure in individuals with hypertension. It is also advertised as a diuretic and a useful remedy for mild fluid retention. Preliminary lab and animal studies suggest that it may have a slight diuretic effect.

Caffeine: Coffee and tea are widely enjoyed beverages that offer several notable health benefits, primarily due to their caffeine content, which acts as a natural diuretic. If you are seeking diuretic options, coffee, black and green teas are excellent choices, as they allow you to monitor your intake more effectively. Coffees and teas are generally easier to manage in terms of consumption.

Exercise: It is one of the effective water retention remedies. Exercise increases the heart rate which helps disperse accumulated fluid in the body.

Weight loss: It is another natural water retention remedy, which is not surprising considering that around 60% of the body is made up of water. Shedding pounds can help reduce fluid retention.

Decreasing sodium intake: If you are aiming to improve your health to the point where you can avoid diuretic medications and want to tackle fluid retention naturally, consider cutting back on salt. A high-salt diet can lead to increased fluid retention. Eliminating excess fluids through healthy foods, regular exercise and lowering salt intake is a safe approach. It is also important to be aware of beverages that might contain hidden salt, such as soda.

Can natural diuretics pose any risks?

If you have indulged a bit too much with food and drinks, making some lifestyle changes for a few days or spending more time at the gym can help alleviate fluid retention. Incorporating natural diuretics into your diet can be beneficial, especially when combined with a whole food-based eating plan. It is also important to reduce salt intake, drink more water and increase your physical activity.

It is important to be cautious not to overdo it. Excessive water excretion can disrupt your electrolyte balance, potentially making you feel unwell or leading to other health issues. That is why maintaining a balanced diet is essential to help replenish lost electrolytes.

Starting to use water pills or any other diuretic without a need is not advisable. You should not take a diuretic if you are not experiencing water retention. Use a particular diuretic only if it has been prescribed by a healthcare professional.

If you experience persistent fluid retention, it is important to seek medical attention.

If you notice persistent bloating or oedema that is not related to specific factors, such as your menstrual cycle or after overeating over the weekend, it is important to consult a healthcare provider.

Conclusion

Certain herbs and dietary supplements can assist in promoting water excretion (acting as natural diuretics) and may alleviate sodium and water retention. However, it is important to be cautious before using any products that have a diuretic effect. Fluid retention may be caused by a range of medical conditions and certain medications. That is why you should speak to your healthcare provider about potential reasons for fluid retention before you attempt to treat it on your own. Some herbs and supplements can also aggravate medical conditions you may have or interact with medications you take. Make sure to inform your healthcare provider about any dietary or herbal supplements you plan to take.

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