Feeling Bloated? These 8 Natural Diuretics Can Help You Recover
:max_bytes(150000):strip_icc()/bloat-natural-remedies-GettyImages-2206624937-178dd37f20c94f4aaaac9bcb7b48403c.jpg?w=780&resize=780,470&ssl=1 "Feeling Bloated? These 8 Natural Diuretics Can Help You Recover")
Fullness, pain, gas: These are just a few of the unpleasant symptoms of bloating. It’s also a common digestive problem, affecting approximately 18% of people worldwide once a week. If you’re part of that statistic or experiencing occasional symptoms, you may be tempted to buy a drugstore diuretic—but you might already have some alternative options in your kitchen. Some foods, drinks, and herbs have natural diuretic effects, meaning they can potentially reduce bloating, depending on the cause. To learn more, check out these top picks for natural diuretics, as recommended by registered dietitians.
- Eliza Whitaker, MS, RDN, registered dietitian and founder of Nourished Nutrition and Fitness
- Samantha Peterson, MS, RD, registered dietitian and founder of Simply Wellness
What Are Diuretics, and How Do They Work?
“Diuretics are medications or substances that increase urine production by telling the kidneys to release more sodium and water from the body,” explains Eliza Whitaker, MS, RDN, registered dietitian. This can be helpful when your body is holding onto excess fluid and sodium, a potential cause of bloating, says Samatha Peterson, MS, RD, registered dietitian. You can buy over-the-counter diuretics at the drugstore, but natural diuretics are gentle and often come with added nutritional perks, Peterson says.
It’s also worth noting that fluid retention isn’t the only cause of bloating. Other possible triggers include eating too fast, overeating, hormone fluctuations, dehydration, food sensitivities, or stress, according to Peterson. Thus, diuretics can help reduce bloating due to fluid retention, but they can’t ease bloating triggered by other causes. But if fluid retention is behind the tightness in your belly, consider reaching for these natural diuretics.
8 Natural Diuretics
Cucumber
“High in water and a compound called cucurbitacin, cucumbers help reduce puffiness and encourage urine production without stripping your body of minerals,” Peterson says. Try adding sliced cucumber to your water bottle for an infused drink, or snack on it with a side of hummus, Peterson suggests.
Fennel
Fennel is a carminative (i.e., it helps reduce gas) and a mild diuretic. Plus, “it contains compounds like anethole, fenchone, and estragole, which relax the gastrointestinal tract, reduce bloating, and support fluid elimination,” Peterson says. “Sip on fennel seed tea after meals or chew on the seeds like a digestive mint to soothe bloat and gently flush excess water.”
Dandelion Root Tea
Dandelion root tea is considered the best tea for bloating, and it’s no wonder why. “Dandelion supports liver and kidney function [and acts] as a gentle diuretic,” Peterson says. It also contains potassium, which is noteworthy because conventional diuretics often have potassium-depleting effects. You can sip on dandelion tea anytime of the day, even when you’re not bloated.
Green Tea
Green tea has a diuretic effect on the body, according to Whitaker—that’s because the drink contains caffeine, which naturally increases urine production. Enjoy green tea hot or iced, or blend it into fruit smoothies for a caffeinated kick. Not a fan of green tea? Try black tea, which is also a diuretic due to its caffeine content, per Whitaker.
Hibiscus Tea
Hibiscus tea doesn’t just look pretty; it’s another great tea for reducing bloating. “The beverage contains anthocyanins and flavonoids that support kidney function and increase urine production,” Whitaker says. More specifically, “it can help reduce blood pressure and bloating by encouraging the kidneys to excrete sodium,” Peterson adds. Simply steep dried hibiscus flowers (loose leaf or tea bags) in a mug and drink hot or cold. You can also combine it with sparkling water for a delicious bubbly beverage, Peterson suggests.
Watermelon
Another natural diuretic is watermelon, Peterson says. The summer snack is rich in potassium and citrulline, an amino acid that helps open up blood vessels and move fluid out, she notes. To enjoy the melon, “toss it with mint and lime for a refreshing, bloat-busting snack, or blend it into a hydrating mocktail,” Peterson says.
Asparagus
“Asparagus contains asparagine, an amino acid that [acts] as a diuretic,” Whitaker says. It’s also high in potassium, a mineral needed for fluid balance. Enjoy asparagus as a roasted side dish, blended into soups, or tossed with gnocchi.
Cilantro
If you’re a fan of cilantro, you’ll be glad to know that the herb is a gentle natural diuretic, according to Peterson. It also contains quercetin and other plant compounds that promote fluid balance and inflammation reduction, she adds. “Add fresh cilantro to salads, blend it into green juices or smoothies, or make a chimichurri-style sauce with lemon and olive oil to drizzle over proteins or roasted veggies,” Peterson suggests.
When to See a Healthcare Provider
If you’re constantly bloated even after adding natural supports, it may be time to seek medical help, Peterson says. This is especially important if bloating occurs with unexplained weight loss, pain, changes in bowel habits, blood in your stool, nausea, vomiting, loss of appetite, or early satiety, Whitaker says. The same goes if “bloating disrupts your daily life more than a few times a week, or if your belly feels like a balloon no matter what you eat,” Peterson says. It may be a sign of another health issue.
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