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Natural diuretics: option to avoid fluid retention

Diur茅ticos Naturales: opci贸n para evitar la retenci贸n de l铆quido

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

Today, they are known to do much more than drain stored fluids from the body. Also, they help eliminate toxins , support heart health, are used to balance hormone 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 drugs that promote diuresis , or increased urine output. 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 the tissues, leading to 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 swelling.

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

  • Prevent kidney stones.
  • Reduce the symptoms of polycystic ovarian syndrome.
  • Treat the 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.

So swapping your over-the-counter diuretic for natural options could have a powerful impact on you.

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

The benefits of natural diuretics

lower blood pressure

High blood pressure is a condition caused when blood pushes against the walls of the arteries with too much force, 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 the urine to lower it.

In fact, several natural diuretics have been linked to lower blood pressure levels, as a massive study conducted on the subject 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.

decrease 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 swelling.

  • 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 the urine to keep your body healthy.

Excess fluid can also build up in the body with kidney failure, leading to swelling and gaining water weight.

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.

May prevent kidney stones

If you've ever had a kidney stone, you're probably all too 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 flush out 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 internal organs of the body). This condition is usually caused by liver disease or cirrhosis.

Diuretics generally help control and treat this condition by removing excess water from the abdomen because many of them also have liver-protective properties.

Reduce the symptoms of polycystic ovary syndrome

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

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

Some natural diuretics also have antiandrogenic 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.

Promote short-term weight loss "water weight"

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

Effective natural diuretics

You will be surprised how many foods and medicinal herbs are natural diuretics. These can help you detoxify, reduce swelling, 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 check with your doctor before starting a diuretic herb or supplement, don't stop taking your medications (if you use them), or adjust dosages on your own.

Herbs, spices and natural diuretic supplements

Roselle or Jamaica flower

Contains polyphenols that act as hypotensive drugs. It also contains quercetin, a flavonoid that helps relax blood vessels.

Research has shown that roselle tea can slightly lower 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 teas act as natural diuretics due to their caffeine content.

Green tea may be a safer option, especially if you're prone to anxiety, as it contains EGCG , which might counteract caffeine's stimulating and anxiety-inducing effect on the brain.


Traditional Chinese and Ayurvedic medicine prize dandelion for its diuretic benefits, which are likely derived from its potassium-rich leaves.

Research showed that dandelion leaf extract (8 ml, 3 times a day) improved urination in a clinical trial involving 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 shown 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 bottle of drink with juniper berries inside? It's not just about taste and decor.

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 potential benefits and uses in traditional medicine, including water retention and kidney stone treatment.

Oregano essential oil is rich in active compounds and can be used in liquid or softgel form for those who wish 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 or 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, 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 for caraway include high blood pressure, water retention, and digestive disorders.

This silver has stomachic, analgesic, digestive, diuretic, and 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 quickly evaporate, 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 to get rid of impurities.


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

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


Due to its richness in potassium and low proportion of sodium, the 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 have 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 output is to drink plenty of fluids, especially water (cold is more diuretic than hot).

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


Is coffee a diuretic? Technically yes, as 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 (around 300mg) can increase urination, especially in people who don't drink coffee regularly. A cup of coffee will contain between 50 and 80 mg of caffeine, depending on the variety of coffee and the method of preparation.

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.

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

How to use natural diuretics

One of the easiest ways to reap the benefits of natural diuretics 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 out your fries for a salad.

In addition, drinking a little tea during the day can also help you increase the volume of urine and eliminate excess fluid. The tea is not only a diuretic, but is also packed with other antioxidant properties to prevent chronic disease and prevent cell damage.

You can also use natural diuretic pills and supplements to get rid of excess water faster and easier.

What are the correct doses of natural diuretics?

These doses are reference, according to the investigations carried out. If your doctor suggests you use a natural diuretic, consult him to find the optimal dose according to your state of health.

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

Natural diuretic foods can be enjoyed by most people 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 levels of potassium 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 see your doctor.

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