We all experience water retention and bloating every now and then. But for some folks itís a problem that never seems to go away.
Water retention occurs when the body holds more water than it should. Bloated belly, fluctuating weight and swellings on parts of the body like feet, hands and ankles are indicators of excess fluid trapped in the body.
Sometimes water retention can be a sign of serious medical conditions like heart or kidney disease. So itís advisable to see a doctor if you are experiencing all the symptoms Iíve mentioned above (especially the swelling).
But if you just feel bloated every now and then, making simple dietary changes can reduce water retention and bloating.
1. Reduce sodium intake
Almost all processed foods are rich in sodium, so donít forget to check sodium content in packaged and canned foods. And avoid adding excess salt in food when cooking.
This study shows that folks who sweat a lot through activity may need more sodium to make up for amounts lost through sweat.
2. Eat foods rich in potassium
So eat healthy potassium-rich foods like avocado, dark green vegetables, bananas and so on, to reduce the excess fluid held in the body.
3. Drink more water
Water retention may occur due to dehydration. When we are dehydrated, the body reduces urinary output and holds on to water because it doesnít know when itíll get more.
Donít think that not drinking water will reduce bloating and body fluid. The best time to increase water intake is when youíre bloated.
Adding lemon to water can help reduce the sodium in the body and it can help increase your water intake if you donít like plain water.
4. Eat fiber
Fiber helps improve digestion and prevents bloating and constipation. Eat fruits, vegetables, beans and other high-fiber foods every day.
But be careful if you are not used to eating a lot of fiber. Instantly increasing your fiber intake can cause the bloating youíre trying to avoid. Eat fiber in low amounts until the body gets used to it.
5. Reduce sugar and alcohol intake
Sugar intake causes insulin levels to spike. This makes the body retain more sodium than it should. So try to eliminate sugar from your diet or eat it in moderation.
Alcohol causes dehydration, and as I mentioned, dehydration makes the body store more water.
6. Drink black coffee or tea
Coffee and tea contain caffeine which is considered to be a natural diuretic. Diuretics will make you urinate frequently and reduce water retention.
Water retention can be frustrating because weight can increase by 3 pounds even when youíre maintaining a calorie deficit. Not to mention the feeling of being bloated all the time. So apply the tips above to look and feel better.