Feeling puffy after enjoying a delicious meal or during times of hormonal fluctuation is no fun. Bloating, a common complaint, can be caused by gas but can also happen when the body holds onto excess water, whether because of a salty meal, hormone levels, or medications, such as some for hypertension, that have fluid retention as a side effect.
One healthy quick fix for non-gas-related discomfort is eating foods that are natural diuretics. These help the kidneys make more urine to flush excess salt and water from the body, leading to frequent trips to pee and eventually a less bloated belly, says Laura Iu, R.D.N., an intuitive-eating counselor in New York City.
You can find over-the-counter diuretic pills, but foods that are natural diuretics are a better bet. Water follows sodium in the body, which is why salty foods can make you retain water. Potassium and other electrolytes help balance things out by prompting your kidneys to flush out more sodium and the bloating water that accompanies it.
Give the meal and foods below a try—it may help you feel less balloon-like.
One note: If you have diabetes, kidney disease, or heart failure or you take prescription meds, ask your doctor whether the diuretic foods you want to eat will interact with any of them (grapefruit, for instance, may affect blood levels of some drugs used to treat cholesterol or high blood pressure).
Roasted Beet and Orange Salad
ACTIVE 25 MIN. TOTAL 40 MIN. SERVES 6
Directions
- Heat oven to 425°F with racks in upper and lower thirds of oven.
- On rimmed baking sheet, toss 1 lb golden beets (4 small; scrubbed and sliced into rounds ¼ in. thick) with ½ Tbsp olive oil and ⅛ tsp kosher salt; arrange in single layer.
- On second sheet, repeat with 1 lb red beets (4 small; scrubbed and cut into wedges ½ in. thick), ½ Tbsp oil, and ⅛ tsp salt.
- Roast, rotating positions of pans halfway through, until tender, 22 to 24 min.
- Meanwhile, in large bowl, stir 1 small shallot (thinly sliced into half-moons), ¼ tsp Meyer lemon zest, 1½ Tbsp Meyer lemon juice, and a pinch of salt.
- Let sit until beets are ready, then stir in ½ tsp honey and 1 Tbsp oil.
- Add 2 cups baby arugula and toss.
- Gently fold in beets along with 1 navel orange and 1 Cara Cara orange (both peeled and sliced into rounds ¼ in. thick).
- Top with 2 Tbsp roasted and salted pistachios (chopped), a pinch of flaky salt, and 2 oz ricotta salata (shaved).
Your Grocery List
Stock up on these picks to help you eliminate excess fluid.
Citrus
This type of fruit has potassium, an electrolyte that helps balance liquid in the body (including reducing it when there’s too much!), and magnesium to support bladder and urinary health, says Iu. Grapefruit, limes, lemons, and oranges contain both.
Sweet Potatoes
These tubers can have a mild diuretic effect thanks to potassium and magnesium. Their high fiber content may also help you feel a bit lighter by keeping you regular.
Beets
These earthy root veggies have vitamins, minerals, and antioxidants that help fight inflammation (when it’s chronic, it may result in hormonal imbalances that cause bloating). They are also a source of key fluid eliminators potassium and magnesium.
Coffee & Tea
Ever wonder why you need to pee not long after downing a cup of coffee or tea? It’s because caffeine is “a well-known diuretic that can increase urine production by stimulating the kidneys and promoting fluid excretion,” Iu explains. Both coffee and tea also deliver a dose of antioxidants.
Melons
Packed with potassium, melons also contain an amino acid called citrulline (it’s especially abundant in watermelon), which may have a diuretic effect, says Iu. Citrulline is involved in the urea cycle, through which the body gets rid of waste via urine.
Dandelion Greens
Many people see these as weeds, but they are edible and deliciously bitter and contain plant compounds that may produce a mild diuretic effect, says Iu. (They have potassium too.) You can enjoy them raw in a salad or sauté them as you would other leafy greens.
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