Water retention can be one of those frustrating problems, which can happen at any time and to anyone. Whether is down to swollen ankles from a long haul flight, or a feeling of puffiness after polishing off a bag of salty crisps, there are many great natural methods to help alleviate symptoms.

7 Natural Ways To Reduce Water Retention


Minimise Salt

The main constituent of salt is sodium, which binds to water within the body causing water retention.

Studies have shown that many of us consume up to 9.6g of salt a day, going way above our RDA of 6g per day.

Salt is found in most processed foods. Check the labels of processed foods before purchasing.


Increase Potassium

Potassium decreases sodium levels and acts as a diuretic making it the perfect mineral to alleviate fluid retention.

Eat more avocados, leafy greens, bananas and tomatoes and drink more coconut water.


Dandelion Tea

Dandelion has been used for centuries to reduce water retention. Not only is dandelion a rich source of potassium, the plant acts as a natural diuretic, allowing your kidneys to drain away more water. 

Drink 2-4 cups of dandelion tea a day


Magnesium and Vitamin B6

Numerous studies have shown that an increased consumption of magnesium and vitamin B6 can reduce water retention for those suffering from PMS. Both these nutrients control many aspects of water balance within the body so shouldn’t go a miss.

For magnesium eat more dark green leafy veg, nuts, seeds, avocado and beans.

For vitamin B6 eat more sunflower seeds, pistachio nuts, sweet potato, fish and meat



Asparagus may act as a diuretic, which potentially help rid the body of excess salt and fluid.


Lymphatic Drainage Massage

The role of the lymph system is to collect fluid and return it to the blood. However if this process is sluggish, fluid retention can occur. A lymphatic drainage massage may stimulate excess fluid to move away from the swollen area so it can drain naturally.


Keep Moving

Standing or sitting for long periods can result in fluid to pool in the tissues of the lower legs. By moving around every 20 minutes or so, muscular contractions can help pump the lymph through our vessels allowing fluid to move away from the area.


Thank you, Lily x

Lily Soutter Bsc (Hons) Nutrition, Dip ION, mBANT, CNHC

Lily is a Nutritionist and weight loss expert providing one-to-one nutrition consultations for health optimisation. She has obtained a Food and Human Nutrition degree from Newcastle University and a Nutritional Therapy diploma from The Institute of Optimum Nutrition. Lily has an extensive knowledge of the science of food and health, which enables her to regularly write for The Daily Mail, The Independent, The Mirror, Women's Health, Marie Claire, Good Housekeeping and Cosmopolitan.

For one-to-one nutrition consultations:

07929 392166   lily@lilysoutternutrition.com