15 Natural Diuretic Foods to Consume

Unhealthy complications can arise in the human body such as swollen ankles, legs, feet, and hands due to the retention of water or sodium in the human body1.  It is essential to release this excess fluid through natural human processes such as sweat or urination before the retention turns toxic. Several foods initiate these natural processes in the body, thereby maintaining balance and stability in the functioning of the human system. Natural Diuretic Foods are those naturally available foods that enhance the production of urination, thereby facilitating the release of excess fluids from the body.

Natural Diuretic food
Congerdesign. Pixabay. Copyright 2022.

Diuretic foods2 are simply foods that are higher in their natural moisture content. These diuretic foods can be natural (fruits and vegetables) or artificial (water pills). These foods increase the level of water in the body, thereby initiating natural excretion processes. It is always best advised to consume natural diuretics as they blend effortlessly with the human body, creating very little or no side effects at all. They’re especially beneficial if you have a high salt intake, although too much salt isn’t good for your health either way.

Diuretic foods can potentially also reduce hypertension and aid in the flushing out of toxins in the body. However, these foods must be taken in moderation as consumption of excess diuretic foods can lead to the loss of essential bodily fluids. They can further cause electrolyte imbalance, harming the body. However, natural diuretics can work wonders in your system when taken in the correct quantity.

Water retention in the body is also essential as most of our body requires sufficient water to carry out primary body processes. However, the inability to release these fluids in time often poses health issues as they can turn toxic and complicate the human body. Natural Diuretics come in handy to treat ourselves from minor water retention.

Natural Diuretic Foods

Here are a few diuretics commonly found in form of natural foods that you can immediately add to your diet.

1. Cucumber

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ADELART on Shutterstock/cucumber’s diuretic effects help get rid of excess water in the body

This cooling summer vegetable is one of the best natural diuretics that can easily nourish our body with Vitamin C, K, and Magnesium. Its high natural moisture content and caffeic acid3 help the body to flush substances such as uric acid from the body. Add this vegetable to your salads or munch on them during your regular meals to enjoy the full benefits of cucumber.

2. Watermelons

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ilona75 via Depositphotos/watermelons are an effective diuretic that elp flush water out of your body

This juicy fruit, originally found in Africa, is filled with 92% of water content. It is packed with vitamins and minerals that boost the nutrition content in the body. Watermelons facilitate the excretion of body fluids and aid in reducing blood pressure, increasing insulin, and simply hydrating the human body4. They are also very few in calories; hence they can be added to your diet without hesitation. Turn them into smoothies or toss them up in your salads to elevate the flavors.

3. Cinnamon

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New Africa on Shutterstock

A great detoxification spice packed with vitamins, minerals, and fibers is one of the most nutritious natural diuretics. Cinnamon’s mineral chromium aids appetite control and enables cleansing of the system. It can be powdered and stored for long periods, which also makes them convenient to use. Or you can add them to boiling water and consume them directly. Cinamon can also be added to many sweet delicacies (baking goods) that make them easier to consume, even by children. 

4. Coffee

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otello-stpdc on Shutterstock

Coffee is another flavorful natural diuretics that has some impressive health benefits. Drinking a few cups of coffee will naturally increase the production of urine, which will help release toxins out of the body. This happens because of caffeine. Be careful not to overconsume coffee as to a few it may lead to headaches and irregular heartbeats.

5. Carrots

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5 second Studio on Shutterstock/carrots are potassium rich foods, and would make a good part of a healthy diet

Carrots are rich in antioxidants, vitamin A, K, and potassium. Their ability to increase the secretion of bile juice makes them one of the best diuretic foods on the list. They further strengthen the body by maintaining cholesterol, treat high blood pressure and blood sugar levels, further aiding the loss of weight.

6. Lemon

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Africa Studio on Shutterstock/lemon’s diuretic properties reduce blood pressure

Another easily available diuretic food that boosts the water content in the body is another popular option that also cleanses the system thoroughly.  It further helps prevent urinary tract infections, reduces bloating, and increases immunity in the body. Lemon, due to its flexible usage, can be added to salads, made into juice, or even just squeezed into curries to both enhance flavor and nutrition.

7. Ginger

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pilipphoto on Shutterstock

The benefits of ginger are the talk of the town in every natural remedy. These natural immuno-boosters are rich in magnesium, potassium, and vitamin C. It inhibits bacterial growth, reduces nausea, and improves blood sugar regulation. It further has detoxifying properties that help cleanse and maintain the system.

8. Beetroots

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TalyaAL on Shutterstock

A fantastic vegetable that holds the capacity to cleanse the liver has been claimed to be a laxative by many. Nutritionists suggest that the best way to consume the benefits of beets completely is by juicing them with a tint of ginger and lemon. This vegetable juice is both refreshing and diuretic.

9. Kale

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Elena Shashkina on Shutterstock

A healthy green-leafy vegetable that can help get rid of any type of fluid retention in the body. It is always advised to consume green leaves at least 2-3 times a week to gain the benefits of the vegetable. Be mindful to not overcook Kale or any leafy vegetables for that matter, as greens are often sensitive to heat and lose most of their nutrition if overcooked. 

10. Peaches

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Africa Studio on Shutterstock

A sweet diuretic food, though seasonal, is one of the most delicious diuretic foods. A maximum of 6 peaches can be consumed without any hesitation. They can be consumed in many ways, which also makes them flexible food items. They are also laxative in nature, triggering the process of excretion.

11. Celery

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Sakoodter Stocker on Shutterstock

Celeries are versatile herbs that can be incorporated into most of our daily meals. A long and slender green herb that is abundant in fiber, nutrition, and water content can also help in the release of fluids from the body. Just as cucumbers, celeries are also low in calories, making them an ideal choice for individuals who are also looking to lose weight. 

12. Asparagus

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DUSAN ZIDAR on Shutterstock

Asparagus has often been used as a natural remedy to treat swelling and premenstrual retention. Its amino acid asparagine holds diuretic properties that make it another best option. Consumption of asparagus may lead to a distinct smell in the urine due to the concentration of sulfur in the urine. Nevertheless, it is nothing to worry about. 

13. Cabbage

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showcake on Shutterstock

Another green leafy vegetable that can be added to salads, fried rice, or soups is a delicious choice too. It holds excellent water content and high fiber, which makes it a fantastic choice for those cautious of extra calories. Cabbage or lettuce, for that matter, can be consumed guilt-free.

14. Berries

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iravgustin on Shutterstock

The native Americans first identified berries as a diuretic food. They are rich in water and anti-bacterial properties. Cranberry specifically holds the potential of flushing toxins out without flashing out potassium. This way, it doesn’t let the essential minerals go out of the body. Many other berries, such as strawberries and blackberries, can also be considered. 

15. Water

Natural Diuretic food
Boristrost. Pixabay. Copyright 2022.

The best diuretic food is water. It helps substances pass easily through the body (both in and out) and simultaneously hydrates the body. 

Several other diuretic foods include green tea, hibiscus, grapes, garlic, onion, and bell peppers. These foods also help individuals suffering from kidney failure and dehydration. While diuretic foods help release toxins from the body, we must be careful that we do not drain out the fluids from the body. Consume each food in its proper proportion to avoid any further complications. It is often best advised to consult your doctors in case of any severe issues.

Balanced Diet with Diuretic Food

Our diets must always be complete. We must always consume varied foods so that our body receives a combination of vitamins and minerals that are essential to the body. Experts suggest incorporating these foods into our regular diets to support the normal functioning of the human body.

Experts further suggest having a colorful plate, popularly known as the rainbow plate, in order to receive a balanced diet. It is also advisable to consume organic foods to avoid indigestion or eventual body complications. 

Natural diuretic foods are all around us. They are present in the foods we consume each day. A more conscious understanding of the food we consume can help us identify foods that will naturally heal our bodies from most health complications.

  1. Nose, H. I. R. O. S. H. I., et al. “Involvement of sodium retention hormones during rehydration in humans.” Journal of Applied Physiology 65.1 (1988): 332-336. ↩︎
  2. Bard, Robert L., Barry E. Bleske, and John M. Nicklas. “Food: an unrecognized source of loop diuretic resistance.” Pharmacotherapy: The Journal of Human Pharmacology and Drug Therapy 24.5 (2004): 630-637. ↩︎
  3. Gülçin, İlhami. “Antioxidant activity of caffeic acid (3, 4-dihydroxycinnamic acid).” Toxicology 217.2-3 (2006): 213-220. ↩︎
  4. Jéquier, Eric, and Florence Constant. “Water as an essential nutrient: the physiological basis of hydration.” European journal of clinical nutrition 64.2 (2010): 115-123. ↩︎

Last Updated on by ayeshayusuf

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R Shishma Jeevitha

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