Bloating from water retention is an uncomfortable condition that can make you feel heavy and awkward. A low-sodium diet with plenty of fluid might prevent or relieve water retention, and you can choose certain foods as part of an overall healthy diet and exercise program to combat bloating, which is usually harmless. Consult your doctor if it persists because it can be a sign of a more serious medical condition.
Fruits
Fruits contain a lot of water, and they are naturally low in sodium and high in potassium to reduce bloating, according to the Mayo Clinic. Fresh fruits and fruit juices, including bananas and prune juice, and dried fruits, such as dried apricots, prunes and dried peaches, are good sources of potassium, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. A balanced 2,000-calorie diet should include at least two cups of fruit per day.
Vegetables
Vegetables are good choices for reducing bloat because they are low in sodium and high in water, so they encourage your body to excrete excess fluid, according to the Mayo Clinic. Because of their high amount of water, cucumbers, tomatoes and onions are especially good vegetables for reducing bloat. Avoid high-sodium tomato or other vegetable juices or soups. Have at least five servings of vegetables per day on a 2,000-calorie diet, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.
Beans
Potassium can balance the effects of sodium, and beans, peas and lentils are excellent sources, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Kidney, garbanzo, lima, black and pinto beans; lentils; split peas; and black-eyed peas are high in protein, and you can reduce bloating from water retention by eating them instead of high-sodium processed meats, such as sausage or luncheon meats. To limit your sodium intake, choose low-sodium canned beans or soups, or soak and cook your own dried beans, peas and lentils without adding salt.
Other Foods
Water retention can result when your body is dehydrated, strangely enough, as your body senses it's low in water and tries to hang onto all fluids, so drink at least eight glasses of water per day to take care of bloating from water retention, according to the Mayo Clinic. A high-sodium diet causes your body to hold onto water, and you can reduce the sodium you eat by choosing unprocessed foods instead of packaged, canned or prepared foods. Use spices and herbs to flavor your food instead of adding salt or salty sauces at the table or during cooking.
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