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You may be retaining too much fluid if there is swelling in the arms, hands, legs, or ankles, rapid weight gain, or increased waist size.

In conditions such as hypertension, liver failure, congestive heart failure, persistent swelling, and kidney disorders, it’s critical to get excessive fluid out of your body quickly. Diuretics (medications) are extremely efficient and fast-acting. Diuretic foods and drinks are not likely to produce such a dramatic effect. (https://universityhealthnews.com/daily/nutrition/diuretic-foods/).

There is no universally accepted “best” list of natural diuretic foods. Each person’s metabolism is different, and what works for one may not be effective for another. The 10 foods and drinks that follow were selected based on evidence, easy access, affordability, and taste.

1. Water—Drink Water to Lose Water?

The answer is yes. Water is one of the best natural diuretic fluids. One of the functions of hydration is to get rid of waste products, and water does that. Too much water, especially in those with kidney disease, stresses the system. Not enough causes   symptoms of dehydration (thirst, fatigue, lightheadedness, dark urine). The goal is to maintain fluid balance.

2. Caffeinated Coffee—Fast-Acting

The caffeine in coffee makes it perhaps the fastest-acting food or drink diuretic. The Centers for Disease Control and Prevention (CDC) says coffee can trigger the urge to urinate within a half-hour, which would normally be expected from a prescription diuretic. A single cup of coffee (47 milligrams of caffeine) won’t work. Two or three cups probably will. How much caffeine in coffee is too much? According to the Food and Drug Administration (FDA), more than 400 milligrams per day. (www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much)

3. Caffeinated Tea—Green or Black

Green tea contains about 29 mg of caffeine per cup, suggesting that it would take a lot to promote urination. But black tea has twice that amount or more and may have the same diuretic effect as coffee. Hibiscus tea has been promoted as a diuretic drink, but research is still inconclusive.

4. Watermelon—91 Percent Water

Watermelon is near the top of every list of diuretic foods and not just because it’s 91 percent water. It has been associated with reduced inflammation and body fat, kidney and eye health, nerve regulation, lowered blood pressure, and cardiac function. That’s just the short list. Watermelon is nutrient-dense, with electrolytes to help off-load some of that unwanted fluid and salt, reaffirmed in a 2022 study published in Nutrients (https://www.mdpi.com/2072-6643/14/22/4883).

5. Grapes—High Potassium, Low Sodium

Green and black grapes don’t appear on every “best natural diuretics” list, but perhaps they should be included. The combination of high potassium and low sodium flushes out excessive water. Grapes also contain antioxidants that contribute to heart and skin health. Bonus feature: grapes are tasty.

6. Pineapples—Benefits, Risks

Pineapples may help those experiencing bloating. Although rich in folate, iron, magnesium, and vitamin B-6, pineapples are not for everyone. They contain the enzyme bromelain, which can interact with certain drugs and could cause an allergic response in some people. The Icahn School of Medicine at Mount Sinai says, ”Patients with kidney or liver disorders should avoid bromelain.” (www.mountsinai.org/health-library/supplement/bromelain) From NYU Langone Health: “Safety for those with kidney or liver disease has not been established.” (https://froemkelab.med.nyu.edu/surgery/content?ChunkIID=146651)

7. Citrus Fruits—Toxin Purge

Oranges, lemons, limes, and grapefruits clear out toxins and increase urine output. They are high in water content (87-91%) and potassium (1/2 cup of orange juice has 248mg of potassium). Lemon water/juice is one way to get its benefits without the strong acidic taste. All four fruits regulate fluid balance and reduce sporadic bloating.

8. Celery—Soups, Salads, Sandwiches

Celery contains more water than watermelon (95% to 91%), but you’d have to eat a lot of it to have a noticeable effect. Including celery in soups, salads, and sandwich spreads adds another natural diuretic food. It also has calcium, magnesium, and potassium, and may help lower blood pressure.

9. Asparagus—It’s the Asparagine

Asparagus is not the most popular vegetable, but it is a natural diuretic. According to the National Library of Medicine, asparagus contains the amino acid asparagine, which increases urination. It is fat- and cholesterol-free and provides multiple vitamins and minerals. Warning: Asparagus may cause urine to have a harmless sulfur-like odor.

10. Cucumbers—Losing Water Weight

Cucumbers, which can be classified as vegetables or fruits, promote loss of water weight (bloating). In addition, a medium-size cucumber is low in calories (30) and contains potassium, magnesium, fiber, and vitamins A, C, and K.

Herbs and Supplements—Inconclusive Evidence

Herbs like parsley, dandelion leaves, ginger, juniper, butcher’s broom, and horsetail (the plant) might reduce fluid retention, but the evidence is not conclusive. Herbs are unregulated—no guidelines regarding dosage. Talk with your healthcare provider before adding herbs or supplements to your diet. Some may have adverse side effects or interfere with medications.

Practical Applications

If you are retaining excessive fluid or exhibiting suspicious symptoms, the foods and drinks suggested here are first-step, self-care treatment options. Committing to a healthier diet, limiting salt intake to 2300mg per day (according to the CDC), and exercising daily are non-food ways to lessen the need for diuretic aids.

If there is even the slightest concern that your condition is more serious, consult your doctor. The treatment may include something you already have in your kitchen or pantry.

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Easy Egg Cups: using a muffin pan, bake eggs or egg whites ahead of time for a quick protein pick-me-up. Add veggies or lean ham to boost nutrition and flavor.

Overnight Oats (can be made ahead of time in a crock pot): include cinnamon, flax, or nutmeg, along with fruit toppings or nuts to make this breakfast even tastier.

Protein Bites: often made with whole oats and peanut butter (or other nut butter), these small, no-bake items can be a tasty, nutritious, and portable option to start your day. 

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The Facts. Also called cowpea, southern pea, or black-eyed bean, the black-eyed pea (Vigna unguiculata) is part of the pea family (Fabaceae). Black-eyed peas grow in long green pods, which are shelled fresh or dried on the vine. Legumes, they nourish the Earth—taking nitrogen from the air and converting it into nutrients that improve soil quality—as well as our bodies. A half-cup serving packs almost half the day’s recommended amount of folate, for healthy immune function and digestion, and, together with a healthy 12% DV (DV=Daily Value, based on 2,000 calories/day) of iron, protects against anemia. A good source of dietary fiber (23% DV) and manganese (21% DV), black-eyed peas can help satisfy appetite and maintain a healthy weight.

The Findings. Legumes, such as black-eyed peas, are abundant in many vitamins and minerals, an economical source of fiber, health-protecting phytonutrients, and protein. According to the Food and Agriculture Organization of the United Nations (FAO), legumes are an important inclusion in the diet with well-known benefits for human and planetary health. Regular consumption has been linked with reductions in risk of disease, notably, coronary heart disease and all-cause mortality (Nutrients, 2022). According to a review of 32 studies involving more than one million participants, higher legume consumption was associated with lower mortality from all causes and stroke (Advances in Nutrition 2023).

The Finer Points. A warm weather crop, black-eyed peas may be enjoyed fresh before the first frost, or, more commonly, dried or canned. Dried black-eyed peas store best in a sealed container in a cool, dry place. Before use, soak them in water overnight, or cover with water and boil for two minutes, and soak for one hour. Try replacing your usual beans with black-eyed peas as a side dish on their own or mixed with brown rice, or make them into a salad with tomatoes, red onion, and vinaigrette.

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The Facts. Despite its name, the sweet potato, a member of the morning glory family of plants, is not related to the potato (Solanum tuberosum). There are about 400 varieties in different skin and flesh colors (white, purple, yellow, orange), some round or oblong, like a potato, others long and slender with tapered ends. Common varieties like Garnet or Japanese Purple have different textures (firm and dry or soft and moist) and degrees of sweetness. One medium sweet potato has just 103 calories, yet packs 438% DV (DV=Daily Value, based on 2,000 calories/day) of vision-protecting vitamin A, 37% DV of antioxidant vitamin C, and the powerful, health-promoting plant compounds, beta carotene and anthocyanins, that give the yellow/orange and purple varieties respectively, their color.

The Findings. Antioxidant capacity of sweet potatoes is mainly due to anthocyanin and carotenoid content, consumption of which is associated with lower risk of diabetes, cardiovascular disease, cancer, and cognitive performance (Antioxidants, 2022). Orange-fleshed sweet potato ranked number one among all vegetables from a dietary point of view and nutritional perspective, according to a review of studies in different countries (Food Science & Nutrition, 2019), due in part to its significant vitamin A content, especially needed in countries with vitamin A deficiencies.

The Finer Points. Peak season for sweet potatoes is October through December, but they are available all year. Select small and medium sweet potatoes for a sweeter, moister flesh. Choose those with smooth, firm, and blemish-free skin.  Store in a cool, dark, well-ventilated place, but never refrigerate them. Sweet or savory, these taters will not disappoint. Bake them whole and top with yogurt, nuts, and maple syrup, mash with regular potatoes, or cut into fries and roast.

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The causes of migraine, including vestibular migraine, are not completely understood and symptoms can vary greatly. Evidence suggests that dietary factors may play a role in several of the triggering mechanisms. According to a review of studies, the most commonly reported foods and drinks that have been identified as migraine triggers include chocolate, cheese, nuts, citrus fruits, processed meats, monosodium glutamate (MSG), aspartame, fatty foods, coffee, and alcohol. While it is generally accepted that migraines are sensitive to diet and that diet may trigger migraine attacks, there is no definitive list of these foods. According to a study published in the journal Nutrients, the following foods have been noted in the scientific literature as potential contributors to migraine:

• Chocolate
• Citrus fruits
• Nuts
• Ice cream
• Tomatoes
• Onions
• Dairy products
• Alcoholic beverages
• Coffee
• Caffeine
• Monosodium glutamate (MSG): commonly found in fast food, chips and snack foods, seasoning blends, frozen meals, canned soups and soup and noodle mixes, processed meats, and condiments
• Histamine: found in alcohol and other fermented beverages and foods, like yogurt and sauerkraut, dried fruits, avocados, eggplant, spinach, processed meats, shellfish, aged cheese
• Tyramine: found in aged cheese, cured meats like salami and pepperoni, pickled and fermented foods, dried fruits, alcoholic beverages
• Phenylethylamine: found in chocolate, wine, natto, eggs, some nuts and seeds like almonds, walnuts, and flaxseeds, and some beans like soybeans, lentils, chickpeas, and green peas.
• Nitrites: added to foods such as cured deli meats, bacon, and sausage.
• Aspartame: artificial sweetener added to some sugar-free sodas, ice cream, gum, yogurts, dressings, etc.
• Sucralose: sweetener that may be found in packaged baked goods, beverages, chewing gum, frozen dairy desserts, etc.
• Gluten: found in beer, breads, cakes, candies, cereals, cookies, crackers, muffins, pancakes, etc.

Research has also suggested that it can take high amounts of some of these foods to trigger a headache, withdrawal from some of these foods, notably caffeine, or fasting. According to one systematic review, fasting was shown to be a migraine trigger for 44 percent of people. In addition, some diets, such as Atkins, Mediterranean, ketogenic, low-sodium, and low-fat have been reported to reduce migraine attacks.

There are no official dietary guidelines for vestibular migraines, but an elimination diet, where common trigger foods are removed from one’s diet, one by one, is often used. Using a food diary, people note how they respond to the removal of certain foods that they suspect may worsen their symptoms, and then slowly reintroduce these foods to determine those that may trigger migraines.

In addition to following an elimination diet, researchers are exploring the role of probiotics in the changing of the gut microbiome in people with migraine. Foods that are high in probiotics include olives, apple cider vinegar, yogurt, kefir, kimchi, miso, kombucha, and pickles. Note, however that several of these probiotic-rich foods appear on the common trigger food list for migraines.

Whichever dietary routes you try to lesson and prevent migraine headaches, it’s generally good advice to seek out a mostly whole foods diet rich in fruits, vegetables, whole grains, minimally processed meats, poultry, and fish, eggs, healthy fats and herbs and spices as a way to enjoy healthy, nutrient-rich foods as part of a healthy lifestyle.

Access our Free Guide for Headache Relief. 

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There is no single or official recommended diet for people with POTS, but the goal to alleviate symptoms is to keep blood pressure at the right levels. These dietary changes to raise blood pressure levels with diet may help.

• Drinking water has been shown to benefit people with orthostatic (low blood pressure when standing up) syndromes, such as POTS by improving standing blood pressure and reducing standing heart rate. Staying hydrated can help maintain blood flow to the head, which can help resolve dizziness. People with POTS tend to be more sensitive to dehydration, so increasing fluid intake is a recommended dietary strategy. The fluid doesn’t have to be water and increasing water-rich foods, such as soups and fruits and vegetables, especially cucumbers, tomatoes, apples, celery, lettuce, and more, can help maintain hydration.
• Increase Salt. Higher amounts of salt can help increase blood pressure, so this is a common dietary recommendation for people with POTS. The amount of salt will vary by person, so it’s important to check with a healthcare provider. Indicators that you may need more salt include dry mouth, infrequent urination, dark colored urine, abdominal cramping, and dizziness upon standing. Including foods that have higher salt, or sodium, can help. Consider healthy soups, dry roasted and salted nuts, canned beans, and keeping the salt shaker at hand to add at meals.
• Eat Smaller, More Frequent Meals. Eating a large meal directs blood flow to assist in digestion, which means moving it to the lower part of the body, rather than the upper, where people with POTS need to maintain healthy blood volume and circulation to avoid dizziness. Eating smaller meals more frequently, such as six small meals rather than three large meals, has been shown to improve POTS symptoms.
• Choose Nutrient-Rich Foods. Some people with POTS have digestive issues, so eating more foods that support gut health is sometimes recommended. Include fiber-rich foods, such as beans, oats, broccoli, berries, popcorn, apples, and dried fruits; probiotic-rich foods such as yogurt, kefir, sauerkraut, kimchi, and other pickled vegetables; prebiotic-rich foods, such as garlic, bananas, onions, beans, chickpeas, and nuts.

These are the foods people with POTS may want to avoid:

• Caffeine. Although it’s not clear whether caffeine is helpful or harmful for POTS sufferers, it may worsen symptoms in some people, so it makes sense to avoid foods and beverages that contain caffeine. Talk to your healthcare provider if you want to consume caffeine. Common sources of foods and beverages with caffeine include:
  • Coffee
  • Tea
  • Energy Drinks
  • Soda
  • Chocolate

• High Carbohydrate Foods. There is some evidence that higher carbohydrate foods and meals can play a role in the lowering of blood pressure in POTS patients, especially those people who experience POTS symptoms after eating. Certain carbohydrates have been linked with gastrointestinal issues in some people who may not digest them as easily. These carbs, known as FODMAPS (Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols), include certain dairy products, wheat, and onions. Ultra-processed foods, foods with added sugars, and foods sweetened with artificial sweeteners are often high in carbohydrates.
• Avoiding alcohol may help avoid POTS symptoms because alcohol is not only dehydrating, it may lead to low blood pressure, both of which can increase dizziness.

There is not yet a cure for POTS, but some relief of symptoms can be achieved with a POTS diet. In addition to dietary changes, your healthcare provider can suggest additional lifestyle changes, like exercise, healthy sleep habits, and keeping cool, that may further alleviate symptoms.

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Why Eat Beets or Take Beet Supplements?

Nutrient-rich beets are a great way to add a variety of vitamins, minerals, dietary fiber, and plant compounds to your diet. Beets are rich in folate, which plays a role in growth, development, and heart health, and manganese, important for functions including bone formation and brain function. They also contain copper, potassium, vitamin C, vitamin B6, fiber, and iron. This bright red or yellow root vegetable gets a boost from its deep color, which indicates one of the unique plant compounds, called betalains. Because betalains have properties that may protect against inflammation, cognitive impairment, cancer, hepatitis, and diabetes, they have been used in pharmaceuticals and dietary supplements.  Beets also contain nitrate, which can be converted to nitric oxide which can induce the expansion of blood vessels and lower blood pressure. Nitric oxide can also increase blood flow to muscles to potentially improve athletic performance.

Read: “Why Are Beets Good for You? These Sweet Root Vegetables Offer a Host of Benefits”

People use beet supplements mostly for athletic performance, relieving muscle soreness after exercise, energy boost, high blood pressure, and other conditions. Research has shown that beet supplements may improve aerobic exercise performance in some people and it may help relieve muscle soreness after certain exercises, like sprinting. Evidence is still emerging for its effectiveness in high blood pressure, heart disease, high cholesterol, liver disease, and others.

As with all dietary supplements, beet supplements are regulated as food and therefore do not require approval for safety and effectiveness from the Food and Drug Administration before they are marketed. Choose trusted brands or those with third-party certification to ensure the product’s integrity.

Beet or beetroot supplements are available in several forms:

• Juice and juice powder
• Powder
• Capsules and tablets
• Extract
• Gummy

Due to labeling requirements, product labels will list ingredients and will have a nutrition label or a supplement facts label. Read the ingredients label because beet supplements vary greatly by brand. Gummies, for example, likely contain several ingredients in addition to beet root, such as added sugars. If you want pure beetroot, some beetroot powders and juices may deliver on this preference, whereas others may contain sweeteners and flavors. There is no recommended dosage and it varies among products and brands.

Beet supplements are likely safe regardless of form when taken in food or when consumed as instructed on labels. They can make urine or stools appear red or pink, which is not harmful, but may cause alarm for its resemblance to blood. Beets contain oxalates, which have been shown to contribute to kidney stones, so people with kidney stones will want to consult with their doctor before taking a beet supplement.

Eating beets in their whole foods form is nutritionally a better choice than taking a beet supplement. Choosing whole, nutritionally dense foods in general, especially fruits and vegetable which are rich in fiber and water, provide more benefits than a supplement, whether juice, powder, extract, gummy, or capsule. A supplement can’t mimic the symbiotic/synergistic relationship of a whole food’s nutrients to provide health benefits. That said, not everyone may like to eat beets but want to supplement its nutrients into their diet. In this case, be sure to check supplement labels for unwanted added ingredients and check with your healthcare provider to be certain a beet supplement is right for you.

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Erythritol has become a favorite of the food and diet industry because it looks like sugar, tastes like sugar, and it is only 30 percent as sweet as sugar. It can be mixed with an artificial sweetener to give it the texture and the look of sugar without the sickly-sweet taste of the artificial versions. Erythritol makes up the bulk of sugar substitutes like Stevia and monk fruit. It is also in many antioxidant drinks, energy drinks, low calorie ice cream, Splenda, Truvia, Keto foods, and many other processed foods. Foods labeled sugar-free, low carbohydrate, diet, or diabetic commonly contain erythritol.

Read Maltitol: What You Should Know About This Common Sweetener

The Dark Side of Erythritol

In a March 2023 study published in the journal Nature Science, researchers who were looking for unknown chemicals in blood samples of people with heart attack or stroke risk – called cardiovascular disease risk – report an unexpected and worrisome discovery. After three years, they were surprised to find a strong link between sugar alcohols, especially erythritol, and a higher risk of heart attacks and strokes.  Hoping to find clues to identify cardiovascular risk, they had started with 1,157 blood samples in people with risk factors like high blood pressure, heart disease, and diabetes. Most were between the ages of 60 and 70.

To confirm this link, they looked at another 2,149 blood samples from the U.S. and 833 samples from Europe, all with similar risks for cardiovascular disease. In all the samples, erythritol was associated with a higher risk of stroke, heart attack, and death from cardiovascular disease within three years. People with erythritol levels in the lowest 25 percent had an increased risk of about 20 percent, but people in the highest 25 percent had double that risk, an amount of risk that would be about the same as having diabetes.

To find out how erythritol might increases the risk of heart attack and stroke, the research team looked at the effects of erythritol on blood clotting. Blood clots are a major event leading to a heart attack or stroke. They found that erythritol added to laboratory blood samples increased the activity of blood clotting cells called platelets. When erythritol was added to the blood samples, platelets became more active and made bigger clots.

Read Aspartame Side Effects: Recent Research Confirms Reason for Concern

What’s Next for Artificial Sweeteners?

Based on decades of research, the FDA still classifies sugar alcohols GRAS, generally regarded as safe. We know that real added sugar increases cardiovascular risk factors like diabetes, obesity, and high cholesterol. Sugar substitutes may reduce these risks. So, do the benefits still outweigh the risks?

This study and other recent studies have found an association between sugar substitutes and cardiovascular risk, but in research, association may not mean cause. Sugar substitutes have been shown to increase cravings for sweets, so extra calories from sweets may be a cause. People with higher cardiovascular risk factors like obesity or diabetes may use more sugar substitutes, so the risk may already be there. Sugar substitutes are usually added to highly processed foods, which are bad for you, even without the extra sweetness.

Sugar alcohols are naturally found in vegetables and fruits in safe levels, but in processed foods or when used as a sugar substitute in your coffee, you are getting about 1000 times more than the natural sources. According to the researchers and other experts who reviewed this study, people with cardiovascular disease should consider avoiding sugar alcohols like erythritol, and people without risk factors should limit their use until we have more studies.

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How much caffeine is too much?

The safe limit of caffeine for adults is 400 milligrams, which is about four cups of coffee, 10 caffeine colas, or two energy shots. Frequent coffee drinkers can tolerate more and for people who rarely drink coffee or are very sensitive to caffeine, less can be too much. For more on caffeine tolerance, read Can I Build a Tolerance to Caffeine. The limit of caffeine for pregnancy is 200 milligrams per day.

There is no safe limit of caffeine for children under age 12. Children ages 12 to 18 are advised to avoid caffeine energy products and limit caffeine from other sources to 100 milligrams (about 2 cans of caffeinated soda) per day.

Signs and symptoms of too much caffeine can include:

• Headache
• Nausea or loss of appetite
• Anxiety, agitation, and irritability
• Insomnia
• Palpitations
• Tremors
• Sweating and flushing
• Frequent urination

A dangerous caffeine overdose is unlikely from common sources of caffeine, but concentrated caffeine in energy shots, caffeine energy drinks, and powdered caffeine can cause an overdose and can be life threatening. Powdered caffeine is found in some supplements and can be purchased online. One teaspoon is equal to the caffeine in 28 cups of coffee.

Learn more about how too much caffeine can affect your brain function.

How long does it take to get caffeine out of your system?

Caffeine is broken down in your liver and excreted in your urine. It usually reaches its peak effects in about 45 minutes. After about 5 hours, half of the caffeine in your system will be eliminated, so symptoms of too much will usually be gone in four to five hours.

The best way to avoid too much caffeine is limit the amount. Remember that caffeine is also found in tea and chocolate. Try a decaffeinated soda or an herbal tea. Some over-the-counter (OTC) medications and supplements can add to your caffeine level. OTC medications for menstrual pain and migraine headache often have caffeine. Watch out for the supplements echinacea, yerba mate, and guarana.

There is not much you can do to speed up the process of getting caffeine out of your system, but you may be able to reduce the uncomfortable symptoms with these tips:

• Drink lots of water. This will avoid dehydration caused by frequent urination and may help flush some of the caffeine out of your system.
• Frequent urination may lower blood minerals called electrolytes. Replace them with a sports beverage like Gatorade or an electrolyte replacement fluid like Pedialyte.
• Stop adding any more caffeine from sources like chocolate or soda.
• Walk it off with walking exercise. This will lower your stress and anxiety.
• Trigger your inner relaxation response with deep breathing or a mind body exercise.

When cutting out caffeine completely, understand the symptoms of caffeine withdrawal.

When should you to get medical attention after consuming too much caffeine?

Symptoms of too much caffeine don’t need medical care, but if you have these symptoms along with confusion, hallucination, chest pain, shortness of breath, severe vomiting, or a seizure, seek medical help right away. You could have a serious caffeine overdose which needs to be treated as an emergency. Treatment may include breathing support, intravenous fluids, and medications to control blood pressure, heart rate, vomiting, and anxiety until the caffeine works its way out of your system.

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