Wondering why you often feel bloated and puffy after meals? It’s a pretty common issue faced by many, and the answer is a simple one too: You’re probably consuming too much food that causes your body to store water. Your body does this for many reasons, but the side effects of course lead to extreme discomfort. Read more to learn about this nutritional hack with these list of foods that cause water retention!
What is Water Retention?
Water retention happens when your body stores extra fluid , which can often lead to swelling, puffiness, and bloating. It usually happens due to a high-carb or high-sodium diet, but other causes can also be hormonal shifts and medical conditions [1]. If you observes any prolonged swelling in the ankle region, it might likely be a condition called edema which does require medical assistance [1].
Learn more:
How to Lose Water Weight in 24 Hours Safely
Everything to Know About the 7-Day Water Fast: Benefits and Cautions
Foods and Beverages That Cause Water Retention
Here are categories of foods and drinks that can lead to water retention in your body, causing uneasiness and bloating. Water retention can also increase your blood pressure, which can negatively impact your blood vessels. So if you’re keen on avoiding bloating, do make note of these food lists.
High-Sodium Foods
High daily sodium intake induces the body to store more water, which leads to puffiness and swelling. So avoid salty foods like canned soups, ready-made meals, processed meats, salty snacks, and certain sauces and cheeses.
Sugary Foods and Refined Carbohydrates
A spike in insulin levels can lead to an increase in sodium retention and building up of fluid, and this is the chain of events that occur when you have a high sugar intake. Refined carbohydrates like pasta and white bread along with sugary foods like candies, cereals, and pastries should be excluded or reduced from your diet.
Diets to explore:
No Sugar No Flour Diet: The Ultimate Fat-Burning Solution
The No Added Sugar Diet: What Is It and Who Is It For?
Dairy Products (for some individuals)
Some diary products are quite heavy and sometimes can be the cause for bloating and mild inflammation. This can be extra triggering for those who are lactose intolerant or sensitive.
Carbonated Drinks
Carbonated beverages can also lead to bloating and mild fluid retention. This includes beverages like sodas and sparkling water when too much of it is consumed.
Alcoholic Beverages
Although it may sound ironic, you need to drink plenty of water in order to avoid water retention. This is because the less water your body has, the more it’ll try to store it. Alcohol causes the body to dehydrate, retaining water to compensate for fluid loss if consumed in excess.
Processed and Pre-Packaged Foods
These types of foods always have high sodium content in them for the purpose of preservation, and having too much salt will lead to fluid buildup. This includes ultra processed foods like frozen meals, instant noodles, canned vegetables, etc.
Foods to Eat for a Low-Salt Diet
So you now know all the foods that can cause water retention like high-sodium and processed foods, but what foods can you eat during a time period when you’re trying to avoid feeling bloated then? Read on to find out:
Hydrating and Potassium-Rich Foods
Eating foods rich in potassium and water helps flush out excess sodium and reduce bloating. Bananas, oranges, avocados, cucumbers, and spinach support fluid balance, while water-rich foods like watermelon, celery, zucchini, and tomatoes keep you hydrated and support your body with natural detoxification.
Lean Proteins and Healthy Fats
Lean proteins help maintain muscle health without added sodium, so choose skinless chicken, turkey, fresh fish, eggs, and tofu. Healthy fats from olive oil, avocados, salmon, walnuts, almonds (unsalted), and flaxseeds can reduce inflammation and improve circulation, which can help to prevent swelling.
Whole Grains and Flavorful Additions
Whole grains, such as brown rice, quinoa, whole wheat bread, and oats, help with digestion and prevent bloating. Low-sodium dairy alternatives, such as plain Greek yogurt and unsweetened almond milk, are also good options. Instead of salt, season meals with garlic, basil, turmeric, ginger, and parsley for added flavor without having to us sodium.
Conclusion
We hope that this article provided valuable insights into how to prevent water retention through dietary changes and with this list of foods that cause water retention. Combining a balanced diet with lifestyle modifications like regular exercise can also help improve overall health and keep water weight under control. For more tips and resources on how to live an active lifestyle, check out the JustFit app!
