Water retention, also called bloating, can stem from a variety of factors, including overeating, eating high-fat or salty foods, premenstrual syndrome, stress and medical conditions. Though occasional bloating is normal and can often be remedied through lifestyle changes, seek guidance from your doctor if your symptoms are intense, frequent or accompanied by other symptoms. According to natural health expert Andrew Weil, M.D., a healthy diet can help prevent or alleviate water retention.
Reduced Salt Intake
Salt is added to many processed and prepared foods for added flavor and as a preservative. According to Weil, reducing your salt intake is a useful remedy for water retention, since salt is known to trigger or exacerbate symptoms. To reduce your salt intake, aim for a diet limited in processed foods such as processed meats, chips, crackers, pretzels, canned soups, frozen meals, French fries and fast food. Seasoning your food with natural herbs and low-sodium seasoning in place of salt can also help.
Proper Hydration
Proper hydration can help prevent or reduce lethargy, headaches and other symptoms associated with dehydration. Consuming proper amounts of fluid can also help prevent and alleviate water retention associated with premenstrual syndrome, according to the University of Maryland Medical Center. For best results, drink primarily natural beverages such as water, pure fruit and vegetables juices, and/or low-fat milk. Though caffeine can provide a mild diuretic effect, avoid or limit caffeine intake if you are experiencing PMS, as it can exacerbate your symptoms. In other cases, black tea provides nutrients, some hydration and has a safe diuretic affect, according to Weil. Avoid carbonated beverages which can worsen bloating symptoms due to excessive swallowing of air. Fresh fruits, vegetables and broth-based soups also contribute to hydration.
Herbal Diuretics
While stimulant diuretics can cause adverse side effects, particularly when taken in high doses, herbal diuretics can serve as an effective water retention remedy. Weil suggests corn-silk tea, homemade or purchased from a health food store, and freeze-dried dandelion leaf as safe, mild diuretics. Dandelion leaf is available in capsule form and can be taken two to four times per day. Lemon juice can provide similar effects, and can be added to water, tea and other beverages.
Altered Eating Habits
The way you eat also contributes to water retention. According to MayoClinic.com, slowing down while eating, avoiding overeating and avoiding foods that cause bloating are helpful bloating remedies. Though foods affect people differently, greasy foods, beans and cruciferous vegetables such as broccoli, brussels sprouts and cabbage, are common gas-related bloating triggers. Aim for frequent, small meals rather than one or two large meals daily, and choose primarily healthy, natural foods. Since vegetables are an important aspect of a healthy diet, limit or avoid only those that trigger adverse symptoms.
