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6 Natural Diuretics: Foods and Actions to TakeLocations:||||||SearchAdvertisementAdvertisementNovember 3, 2021/Diet, Food & Fitness/NutritionNatural Diuretics to Reduce Water RetentionHere's what to eat, drink and do to get rid of excess water in your bodyIn the moment, having a delicious meal and drinks is one of life’s great pleasures. However, the aftermath of a gigantic dinner often doesn’t feel quite so good. You could retain water from overdoing it on salt and feel bloated and sluggish.AdvertisementCleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. PolicyIt might be tempting to find a quick way to shed that excess water by reaching for an over-the-counter medicine or looking up the best natural diuretics. While the latter can be a good solution, registered dietitian Julia Zumpano, RD, LD, says you need to be smart about what you’re doing to reduce the bloat.What do diuretics do?Diuretics are pretty simple: They help your body get rid of excess accumulated water and salt. How do they achieve this? By making you pee more.Diuretics are helpful if you have a medical condition that makes you retain water, such as kidney failure or congestive heart failure. In fact, they are also often included in medications used to treat high blood pressure.Are there any natural diuretics?Although diuretics commonly come in the form of water pills, there are both foods and activities considered to be natural diuretics.Fruits and vegetablesWater-based fruits and veggies don’t just provide vitamins and minerals — they can also be good natural diuretics. Zumpano recommends adding these diuretic foods into your diet:Lemons.Celery.Garlic.Onions.Bell peppers.Watermelon.Cucumbers.Ginger.Grapes.Asparagus.Pineapple.HerbsCertain herbs — including parsley and dandelion — are considered natural diuretics. The trick is how you use them, Zumpano says. “Avoid taking medications or herbs in a concentrated form if your need for releasing fluid retention is not disease-based, medication-based or directed by a doctor,” she says. “Using diuretic medications or herbs without proper advice from a certified healthcare professional is definitely not recommended.”AdvertisementThe reason for this comes down to science — or lack thereof. “Herbs are not regulated or researched very well,” Zumpano says. “Generally, it’s hard to manage and to figure out a proper dose because there aren’t enough clinical trials to show how much you should be really taking.” Some herbs could interact badly with medications you’re on and cause health issues, she adds. “That’s a big one. You want to be careful.”Zumpano says the same guidance goes for using berries commonly advertised as diuretics, such as hawthorn and juniper.However, she notes you can get diuretic effects by sprinkling parsley in a salad, rice, a sauce, or soup, or adding the herb to a smoothie or juice. “Incorporate herbs into your diet via a meal, not in a pill or liquid concentrated form,” Zumpano says. Hibiscus tea, which is herbal and doesn’t have caffeine, is another good option.CaffeineCaffeine is a natural diuretic, which is lucky for people who enjoy coffee and tea. Zumpano says black and green teas are best if you’re looking for diuretic drinks, not least because you know how much you’re ingesting. “Teas are a little easier to regulate,” Zumpano says. “You have a teabag. You’re not taking a pill or a vitamin or concentrated form of it. You’re drinking a glass of piping hot tea or iced tea.”ExerciseExercise is one of the easier natural diuretics, since getting your heart rate up will help circulate whatever fluid you have built up. “It’s tremendously helpful to move that fluid around in your body,” Zumpano says.Weight lossWeight loss is another not-so-surprising natural diuretic — after all, about 60% of your body is water, so losing weight is one way to reduce fluid retention.Reduce sodium intakeIf you’re trying to get healthy enough so you don’t need diuretic medications, but want to resolve some of your fluid retention naturally, reduce your salt intake. “If you’re eating a high-salt diet, you’re going to retain a lot more fluid,” Zumpano says. “Naturally eliminating fluids with healthy foods, exercise and reducing salt intake is very safe.” Being mindful of liquids that may be secretly full of salt, like soda, is also key.Can natural diuretics be dangerous?If you’ve overdone it with the food and drink, Zumpano says changing your lifestyle for a few days (or upping your time at the gym) can help reduce the fluid you’re retaining. “There is no harm in consuming foods and beverages that are natural diuretics, especially as a part of a whole food-based eating plan, along with decreasing salt and increasing water intake and increasing your movement.”AdvertisementShe does recommend being careful about not overdoing it. For example, if you excrete too much water from your body, your electrolyte levels could be thrown out of balance, which can cause you to feel poorly or could even lead to further health concerns. “You do want to be careful with that,” Zumpano says. “That’s why you need to eat a balanced diet, to replenish some of those electrolyte losses.”Starting to take water pills or another diuretic when you don’t need one also isn’t a good idea. “You should not be taking a diuretic if you’re not retaining water,” says Zumpano. “Only take a diuretic if it’s prescribed by a healthcare provider.”Zumpano also says you should seek medical attention if you are noticing fluid retention on a consistent basis.“If you experience bloating or edema that has been persistent — and it’s not just circumstantial, like associated near your menstrual cycle or after a heavy weekend of eating — definitely see a healthcare provider. It’s advised to have a proper health screening and your blood pressure checked. There may be an underlying issue that needs to be addressed.”AdvertisementLearn more about our .Health LibraryDiureticsOverviewRisks / BenefitsRecovery and OutlookWhen To Call the DoctorHealth LibraryDiureticsOverviewRisks / BenefitsRecovery and OutlookWhen To Call the DoctorAdvertisementRelated ArticlesJune 23, 2025/NutritionNutrients, antioxidants and water in celery help your heart and gut while keeping you hydratedJune 17, 2025/NutritionCoconut is a good source of healthy fat, fiber and essential minerals like manganeseJune 13, 2025/Cold, Flu & Respiratory IllnessesThis fruit has clear nutritional benefits — but there’s little evidence it can prevent or treat illnessJune 11, 2025/Diet, Food & FitnessWhen popped right, its nutrients can help protect against obesity, cancer, heart disease and dementiaJune 11, 2025/NutritionEarly research shows that this supplement may help, but more studies are neededJune 10, 2025/NutritionLeucine is an amino acid that helps you build muscle — it’s found in both plant and animal proteinJune 10, 2025/NutritionMost kids get enough protein in a regular diet — too much can have side effectsJune 4, 2025/NutritionThis leafy green can boost digestion and eye health, remove toxins and fight cancer and inflammationTrending TopicsSleepIf you’re feeling short of breath, sleep can be tough — propping yourself up or sleeping on your side may helpMental HealthIf you fear the unknown or find yourself needing reassurance often, you may identify with this attachment styleNutritionIf you’re looking to boost your gut health, it’s better to get fiber from whole foodsHealth Categories to ExploreBrain & Nervous SystemChildren's HealthExercise & FitnessHeart HealthMen's HealthMental HealthNutritionOrthopaedicsPrimary CareSkin Care & BeautyWellnessWomen's HealthOther Popular CategoriesAging WellAllergiesCancer Care & PreventionChronic PainCold, Flu & Respiratory IllnessesDiabetes & EndocrinologyDigestiveEar, Nose & ThroatEye CareInfectious DiseaseLungOral HealthParentingPregnancy & ChildbirthRecipesRheumatology & ImmunologySenior HealthSex & RelationshipsSleepUrinary & Kidney HealthWeight LossAdRendered: Mon Jun 23 2025 14:02:21 GMT+0000 (Coordinated Universal Time)Cleveland ClinicSite Information & PoliciesResources9500 Euclid Avenue, Cleveland, Ohio 44195 | 800.223.2273 | © 2025 Cleveland Clinic. All Rights Reserved., Diuretics can help flush your body of excess water. Foods such as coffee, green and black tea, and parsley are natural diuretics. Diuretics are substances that increase the amount of urine you , Weight loss is another not-so-surprising natural diuretic — after all, about 60% of your body is water, so losing weight is one way to reduce fluid retention. Reduce sodium intake.
A cup of tea can be a natural diuretic — they key is to brew a variety that contains caffeine, such as black or green. "Caffeine is a well-known diuretic that can increase urine production by , Natural diuretics are foods, herbs and supplements that act as diuretics to prevent fluid buildup and decrease bloating. Adding a few servings of natural diuretics into your diet could help prevent kidney stones, decrease PCOS symptoms, treat bloating and ascites, lower blood pressure, and promote proper filtration in the kidneys. , A variety of different diuretic drinks and foods are part of a normal diet. Consuming them can be helpful in reducing symptoms of edema like swollen ankles and legs, stretched out skin and bloating. Diuretic foods have also been known to lower lipid levels.You may even be able to use natural diuretics to help normalize blood pressure., In theory, natural diuretics may help ease fluid retention by making you urinate more. But there's little research that shows these herbs or supplements work well as diuretics. Many health conditions and medicines can cause the body to hold extra fluid. So it's important to talk with your healthcare professional about possible causes of fluid , Diuretics can be drugs, but some foods and drinks act as natural diuretics. Doctors can prescribe diuretic medication. There are also many foods and drinks that work as diuretics., Natural diuretic herbs or foods show promise in reducing fluid retention due to less serious causes. It is important, however, to not replace medication with natural diuretics if you have fluid retention caused by certain medical conditions, such as heart failure. Consult with your healthcare provider if you have serious fluid retention, such .