Water retention, also called edema, is swelling caused by fluid that gathers in your body. Although anyone can experience it, abdominal "bloating" often accompanies premenstrual syndrome. Other causes include sitting for long time periods, certain medications, allergies, exposure to heat, high altitudes and diseases that affect your kidneys, heart, liver or thyroid gland. Dietary factors, including your protein intake, may also influence your symptoms. If your symptoms are severe or persist, seek medical guidance.
Benefits
Women often fail to consume sufficient amounts of protein, according to registered dietitian Gay Riley. Incorporating too little protein in your diet can trigger fluid retention. Consuming too many carbohydrate-rich foods may worsen these effects. Incorporating at least two quality sources of lean protein, such as poultry, fish or cottage cheese, into your diet each day, may help minimize edema. Protein-rich foods also promote fullness between meals, so you may find it easier to manage cravings for foods associated with water retention, such as salty potato chips or pretzels.
Risks
Eating large quantities of fatty foods can slow down the rate at which your stomach empties, causing bloating and discomfort, according to the National Digestive Diseases Information Clearinghouse or NDDIC. Particularly fatty protein sources include red and processed meats, whole milk, high-fat cheeses and fried chicken, fish and eggs. Salt is a rich source of sodium, which can offset fluid balance and trigger or worsen water retention when consumed in excess. Salty protein sources include process meats, such as hot dogs, beef jerky and deli meats, canned beans, fish and chili.
Suggestions
Because water retention occurs as a symptom of other conditions, addressing the underlying cause is important. To determine unknown causes, seek guidance from your doctor before assuming the problem can be corrected through diet. In addition avoiding obvious food triggers linked with bloating. MayoClinic.com suggests avoiding "hidden" sources of sodium, such as soy sauce, and aiming for an overall nutritious diet, rich in fruits, vegetables and whole grains.
Lifestyle Suggestions
Overeating and eating too quickly can cause bloating and gas, according to the NDDIC. To slow your eating pace, set your fork down between bites, chew slowly and eat in a relaxing atmosphere. Serve appropriate-sized food portions on your plate, and avoid eating out of packages. Exercising regularly and drinking water throughout each day may also reduce your symptoms. To lower the salt and fat content of restaurant meals, request that sauces be served "on the side," and choose baked, broiled and steamed foods instead of fried.
