Natural diuretics: option to avoid fluid retention

Diuréticos Naturales: opción para evitar la retención de líquido

Natural diuretics are a wonderful alternative to prevent or eliminate fluid retention. In addition, they can help prevent multiple diseases and provide vitamins and nutrients.

Today, it is known that they contribute to much more than draining fluids stored in the body. Also, they help eliminate toxins , support heart health, are used to balance hormonal levels and reduce swelling, among others.

Pay attention to this post, because we will explain everything about them: when you should consider adding them to your daily diet, the best options and how to consume them safely.

What is a diuretic?

Diuretics are a class of medications that promote diuresis or increased urine production. They are used to remove excess water from the body and treat conditions such as heart failure, liver disease, and high blood pressure.

This excess fluid, also known as edema, is a common condition characterized by fluid buildup in tissues causing symptoms such as swelling.

They are often necessary in the treatment of different health problems and can be accompanied by a series of symptoms such as:

  • High blood sugar levels.
  • Headaches.
  • Dizziness

This causes many people to turn to natural diuretics as an alternative treatment method.

But you have to be careful, since fluid retention is often associated with important diseases. Therefore, if this condition is recurring, visiting a doctor should be the first step.

What is a natural diuretic?

There are foods, herbs, and supplements that can mimic the effects of diuretics to prevent and eliminate fluid buildup in the body and decrease bloating.

If you add some of them to your diet they could help you:

  • Prevent kidney stones.
  • Reduce the symptoms of polycystic ovary syndrome.
  • Treat swelling.
  • Attack ascites .
  • Lower blood pressure.
  • Promote adequate filtration in the kidneys.
  • Improve cellulite .

In addition, they will provide you with a series of health benefits, as well as a variety of vitamins, minerals and antioxidants.

That's why switching from your over-the-counter diuretic to natural options could have a powerful impact on you.

It will also help you to read: How to combat fluid retention

The benefits of natural diuretics

They reduce blood pressure

High blood pressure is a condition caused when blood pushes against the walls of your arteries too hard, putting extra pressure on the heart muscle and weakening it over time.

Diuretics are one of the first lines of defense against high blood pressure and can help excrete extra sodium through urine to lower it.

In fact, several natural diuretics have been linked to lower blood pressure levels, as a massive review found:

  • Green tea was able to reduce systolic and diastolic blood pressure.
  • Several herbs have been shown to have powerful blood pressure-lowering properties, including hibiscus and ginger.

They reduce swelling

Incorporating some natural diuretic foods into your diet, in addition to helping to reduce or eliminate water retention in an easier and more effective way, prevents bloating.

  • Watermelon, for example, is an excellent natural diuretic for edema thanks to its high water content.
  • Eating plenty of hydrating foods, such as fruits and vegetables, can remove excess water and prevent fluid from building up in the body.

Promote proper filtration

Your kidneys play an important role in your health. They are responsible for filtering the blood and excreting toxins and waste products through urine to keep your body healthy.

Excess fluid can also build up in the body with kidney failure, causing bloating and water weight gain.

Natural diuretics can help promote adequate filtration to optimize kidney function and maximize overall health.

They are commonly used to remove excess water and prevent electrolyte imbalances to improve kidney function.

They can prevent kidney stones

If you've ever had a kidney stone, you're probably very familiar with how painful it can be.

Kidney stones are hard mineral deposits that form in the kidneys and cause symptoms such as:

  • Pain.
  • Nausea.
  • Vomiting.
  • Blood in the urine.

It is commonly recommended to increase fluid intake to cleanse the kidneys and aid in the excretion of kidney stones. And sometimes, diuretics are also used to help prevent these stones from forming.

  • Lemons, for example, can help promote hydration and also provide a burst of citric acid that increases urine volume to block kidney stone formation.

They improve ascites

Ascites is the accumulation of fluid in the peritoneal cavity (the layer of tissues that lines the abdomen and helps protect the body's internal organs). This condition is usually caused by liver disease or cirrhosis.

Generally, diuretics help control and treat this condition by eliminating excess water in the abdomen because, in addition, many of them also have liver-protective properties.

Reduce symptoms of polycystic ovary syndrome

Polycystic ovary syndrome is a disorder caused when women produce high levels of male hormones, causing symptoms such as irregular periods, weight gain, depression and acne.

Diuretic pills are often used as a conventional treatment as they work by removing excess water and androgen hormones from the body to reduce symptoms.

Some natural diuretics also have antiandrogen effects:

  • Green tea is one of them because it is rich in epigallocatechins , which are catechins that can help block the conversion of certain sex hormones to reduce the risk of PCOS symptoms.

They promote short-term weight loss "water weight"

Those seeking to lose "water weight" often turn to herbs and diuretic supplements, but their effect is temporary and does not contribute to actual weight loss.

Effective natural diuretics

You'll be surprised how many foods and medicinal herbs are natural diuretics. These can help you detoxify, reduce bloating, lower blood pressure, prevent kidney stones, and more.

However, most of them are not supported by solid clinical evidence. Preliminary research points to some amazing natural diuretics, but the level of evidence remains low.

Very important: remember that natural diuretics do not treat medical conditions. Always consult with your doctor before starting to take a herb or diuretic supplement, do not stop taking your medications (if using them), or adjust the doses on your own.

Herbs, spices and natural diuretic supplements

Roselle or Jamaica flower

It contains polyphenols that act as hypotensive drugs. It also contains quercetin, a flavonoid that contributes to the relaxation of blood vessels.

Research has shown that roselle tea can slightly reduce blood pressure, being more effective than the drug hydrochlorothiazide. Also that it can help with kidney stones.

There are roselle supplements available, but the easiest way to get all of its benefits is to drink it as a tea.

black and green tea

Like coffee, black and green tea act as natural diuretics due to their caffeine content.

Green tea may be a safer option, especially if you are prone to anxiety, as it contains EGCG , which could counteract the stimulating and anxiety-provoking effect of caffeine on the brain.


Traditional Chinese and Ayurvedic medicine prizes dandelion for its diuretic benefits, which likely derive from its potassium-rich leaves.

Research showed that dandelion leaf extract (8 ml, 3 times a day) improved urination in a clinical trial in 17 people.

The dried root can be used in tea, while tinctures and extracts are also available.

Horse tail

It has a long history of use as a natural diuretic and several clinical studies have shown that it may slightly increase sodium, potassium and chloride flushing.

Field horsetail (equisetum arvense) extract (900 mg per day) was also proven to have the same diuretic effect as hydrochlorothiazide (25 mg), but a much lower risk of causing potassium and sodium deficiency.


Have you ever seen a drink bottle with juniper berries inside? It's not just about taste and decoration.

Juniper has antimicrobial and detoxifying properties, but is forgotten today as an efficient natural diuretic.


It has proven to be useful as a natural treatment to cleanse the kidneys, since this plant has diuretic qualities that stimulate kidney function.

Thus, it facilitates the elimination of fluid from the body, preventing fluid retention and obesity.


It has countless benefits and potential uses in traditional medicine, including water retention and treating kidney stones.

Oregano essential oil is rich in active compounds and can be used in liquid form or in soft capsules for those who want to avoid its strong aroma.


Water retention is a major problem in patients with heart disease.

This plant could be a contribution, since it can strengthen the heart muscle and stimulate circulation, which allows excess water to be eliminated.

black cumin

Black cumin has been used for more than 3,000 years for its multiple therapeutic benefits and is recognized as an effective natural diuretic that facilitates the reduction of sodium levels through urine.

Clinical trials have confirmed that it helps reduce blood pressure, with the extract being more effective than the oil.

Include high-quality black cumin oil in your cooking or simply use the crushed seeds.


Traditional uses of caraway include high blood pressure, water retention, and digestive disorders.

This silver has stomachic, analgesic, digestive, diuretic, antiseptic properties, and its essential oil contains limonene, carveol, tannins and resins.

In addition, it stimulates intestinal transit and improves indigestion.

Natural diuretic foods


The medicinal uses of garlic are as old as humanity. It offers a variety of potential benefits for the heart and blood vessels.

Keep in mind that raw, freshly minced garlic is more potent. Once chopped, its beneficial components evaporate quickly, while cooking deactivates them.

However, if you're not a big fan of its flavor, standardized extracts and garlic oil are also easy to find.


It is full of antioxidants that support kidney health and fight different chronic diseases.

It is very rich in natural antioxidants, soluble fiber, folic acid and vitamin C.

The bioflavonoids it contains can neutralize the influence of free radicals in the body.


It is loaded with antioxidants that protect the urinary tract from infections and kidney stones.

A clinical trial in 30 people showed that pomegranate extract reduced the buildup of calcium oxalate in the urine, reducing the risk of kidney stones.


Celery belongs to the umbelliferae family and has been used in cooking since ancient times.

It has great properties, few calories and thanks to its diuretic function it helps the body get rid of impurities.


The diuretic properties of lemon juice help to expel fluids and sweep away unwanted substances and toxins harbored by the body.

Its use is recommended to avoid and combat bacteria in the urinary tract, for example, the dreaded cystitis that attacks many women.


Due to its richness in potassium and low proportion of sodium, pepper has a diuretic action that facilitates the elimination of fluids in the body.

Its consumption is beneficial in cases of hypertension, high uric acid and gout, kidney stones, fluid retention and oliguria (abnormal decrease in urine volume).

Likewise, it favors the elimination of waste substances dissolved in them such as urea, uric acid, etc.

In addition to the herbs and spices that we already mentioned, there are foods with notable diuretic effects: melon, lentils, potatoes, beans, bananas and beets are some of them.

Diuretic drinks


The simplest way to increase urine secretion is to drink plenty of fluids, especially water (cold water is more diuretic than hot water).

We recommend consuming around 2 liters per day, whether you have fluid retention or not, to stay healthy and hydrated.


Is coffee a diuretic? Technically yes, since caffeine is a natural diuretic. This effect prevents the kidneys from absorbing sodium and improves the elimination of water and sodium.

Moderate doses of caffeine (about 300 mg) can increase urination, especially in people who do not drink coffee regularly. A cup of coffee will contain between 50 and 80 mg of caffeine, depending on the variety of coffee and the brewing method.

But there's a big downside: Caffeine can trigger anxiety, insomnia, and other unpleasant side effects in sensitive people or when used in high doses.

Additionally, a dose that works for one person may be harmful to another.

How to use natural diuretics

One of the easiest ways to take advantage of the benefits that natural diuretics provide is to simply include them in your daily diet in the recommended amounts.

Try starting your day with a delicious green smoothie, satisfy your sweet tooth with a tasty fruit salad, or swap your fries for a salad.

In addition, drinking some tea during the day can also help you increase the volume of urine and eliminate excess fluid. Not only is tea a diuretic, but it is also full of other antioxidant properties to prevent chronic diseases and prevent cell damage.

You can also use natural diuretic pills and supplements to eliminate excess water faster and easier.

What are the correct doses of natural diuretics

These doses are reference, according to research carried out. If your doctor suggests using a natural diuretic, consult him or her to find the optimal dose according to your health status.

What are the correct doses of natural diuretics

Most natural diuretics are available as supplements, alone or in different combinations.

For daily consumption, you can prepare teas with diuretic herbs and dishes with diuretic foods and spices.

Caution: Possible side effects

Most people can enjoy natural diuretic foods with minimal risk of side effects. But, there are those who experience some symptoms such as:

  • Muscle cramps.
  • High blood sugar levels.
  • Diarrhea.
  • Headaches.
  • Low sodium levels.
  • High or low potassium levels in the blood.

If you experience any of them or have signs of a food allergy, such as swelling, rashes or hives, stop using them and consult your doctor.

In case of any underlying health problem, such as diabetes, kidney disease or liver problems, only your specialist can authorize you to take them.

Generally, natural diuretics can be a safe alternative to over-the-counter diuretic medications and an effective way to avoid the potential side effects of water pills.

But in Evolution Advance we are responsible. Therefore, we remind you that, although they can help reduce excessive fluid accumulation, they may not be an adequate substitute for the medications prescribed by your doctor.

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