It’s summertime, which means it’s tank top, short shorts and swimsuit season! If there’s one thing we are all trying to avoid during this time, it is water retention- which is why Samir Becic, author of the fitness book ReSYNC Your Life and his HFR team has put together a list of Top Foods that Fight Water Retention:
- Water: It may seem counterintiutive, but when it comes to water, drink, drink, and drink some more. Drink a glass as soon as you wake up and keep sipping all day, aiming for 3 liters (100 ounces) a day. Slip in a few slices of lemon, lime, or orange as citrus is high in potassium and can relieve bloating.
- Melons: Melons, citrus, and other potassium-rich fruits will help reduce water retention because they are high in the mineral potassium that balances sodium levels.
- Nuts and whole grains: Tasty sources of vitamin B6, a nutrient associated with PMS relief, whole grain products and nuts are a good nosh when you’re feeling bloated. Make sure they have no added salt.
- Watercress Watercress, an often overlooked leafy green, is a natural diuretic that is also high in potassium. The flavonoids in vegetables (and fruit) can alleviate water retention (Other bloat-fighting foods include other leafy greens, celery, tomatoes, carrots, onions, and peppers).
- Herbs: Several herbs are natural diuretics and believed to help reduce water retention. Celery seed (do not take if you are pregnant), evening primrose oil, and dandelion root are just a few bloat-fighting options.
- Salmon: Loaded with omega-3s, salmon is a super food that is not only food for the heart, brain, and joints, it can also fend off PMS. Other rich sources of omega-3s include tuna, mackerel, herring, and flax. Eat at least twice a week.
- Greek Yogurt: Eating too many rich treats will cause tummy bloat. If you’ve overindulged and are feeling the effects, treat your stomach to a cup of plain, low-fat greek yogurt that contains active cultures. The active cultures aid in digestion and increase the good bacteria in the gut, the protein in greek yogurt will keep you feeling full.
FOODS AND THINGS TO AVOID WATER RETENTION
- table salt (for severe fluid retention use only potassium chloride)
- black tea
- processed foods
- fast foods
- white flour foods
- sugary foods and drinks
- too much protein OR not enough protein
- unhealthy fats
- being still for long periods of time
- crossing your legs
- tight clothing
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