Introducing diuretic foods and drinks to the daily menu, represents a low barrier solution for those suffering from water retention and looking for ways to reduce swelling in legs. See our list of 25 natural diuretic foods and drinks below to get a better idea of what foods and drinks might be able to promote a healthy diet. With this list you can improve your diet, and help flush excess fluid from your system. Note: Ifwater retention is a function of disease (edema) or pregnancy, do not proceed with a diuretic diet without medical oversight.
1. Drinking Lots of Water
Those who consciously embark on a diet of diuretic foods and drinks should be particularly conscientious of fluid intake, including water, juice and herbal teas. Being that diuretic foods and drinks aid in expelling liquid, it is important to replenish yourself with liquids frequently.
2. Low Sodium Diet
Too much salt in your diet promotes the storage of water and other liquids in your body tissue. Those who want to prevent excess water retention, or edema, should cut down on salt intake, and focus on diuretic foods and drinks.
3. Elderberry
Ideal for Fall harvest, elderberries gently prevent excess water retention in the body. Caution: Unripe and sometimes raw elderberries may be toxic. After heating or cooking, elderberries are safe and quite healthy.
4. Grapes
Red and green grapes have a gentle diuretic effect, and flush the system of excess fluids.
5. Red berries
Whether it’s currants, blackberries, strawberries, or raspberries, red fruits are high in antioxidants, inhibit inflammation, and flush excess water from the body. If your taste preference lies with cherries over these berries, rest-assured, cherries have the same effect.
6. Pears
A staple in German diets, pears prevent water retention and flush fluids from the body.
7. Watermelon
The paradox of high water content and effective diuretic is nowhere more apparent that with watermelon, which can help prevent water retention while also replenishing your body.
8. Pineapple
Whether served alone, as juice or in smoothies, fresh pineapple contains enzymes that promote draining and possess a mild diuretic effect.
9. Horseradish
The sharp flavor of horseradish is a matter of taste. There’s no disagreement about how horseradish helps flush the system and serves as a natural antibiotic against infections.
10. Red Radish
The smaller cousin of daikon, red radishes have the same mild diuretic properties. In addition, both plants possess essential oils that serve as natural germ killers.
11. Daikon
A mild flavored winter radish, daikon has mild diuretic and draining properties. In order to effectively prevent water retention, daikon is best served without salt.
12. Pumpkin
High potassium content makes pumpkin a strong addition to our list of diuretic foods and drinks that combat water retention.
13. Fennel
One of Hildegard of Bingen’s all-time favorite vegetables, fennel bulbs, are a great source of potassium that acts as a mild diuretic. Among the many health benefits extolled by Hildegard on fennel tea, it serves to minimize a heavy feeling and tightness in the legs.
14. Lettuce
After adding cucumbers and tomatoes to your salad, along with lettuce, you’ll have three effective vegetables for preventing heavy legs and water retention.
15. Cucumbers
Cucumbers are another vegetable made-up mostly of water that has a gentle diuretic effect. Cucumbers help flush excess water from the system.
16. Tomatoes
Another primary ingredient for your vegetable lasagna, tomatoes have a diuretic effect to prevent water retention.
17. Celery & Carrots
17. Celery & Carrots
Celery and carrots are made up of water, and help flush water out of the system. Although a kitchen influenced by Hildegard of Bingen emphasizes cooked foods, eating these vegetables raw can help prevent water retention. Alternatively, a vegetable lasagna satisfies Hildegard’s preference for cooked foods.
18. Sauerkraut
Fermented cabbage discharges excess water from the body and thereby counteracts the feeling of heavy legs associated with water retention.
19. Potatoes
Along with rice, potatoes are an excellent way to manage water retention.
20. Rice
High in potassium and low in sodium, rice grains help prevent water retention. Daily rice intake does wonders to flush the system. To preserve the diuretic effect, limit the salt used to prepare rice.
21. Rhubarb
Due to its potassium content, rhubarb acts as a gentle diuretic. Caution: Kidney patients should refrain from rhubarb and other vegetables containing oxalic acid.
22. Ginger tea
Fresh ginger and ginger tea have slightly diuretic effects for water retention.
23. Goldenrod
Recommended for inflammation of the bladder, or cystitis, goldenrod tea is an effective diuretic. Consider goldenrod tea for heavy legs associated with water retention.
24. Birch Leaves
Often found in herbal teas to address bladder issues, birch leaves help flush and drain the bladder.
25. Mate
A native of South America, Mate tea ensures that you’re awake, alert and it provides the benefit of flushing excess water from your system.
26. Herbal Teas
Various herbal teas are known for their diuretic / draining effects, one example includes the infusion of nettle, which is in widespread use in Germany.
27. Asparagus
Almost everyone knows the asparagus-pee-effect that comes immediately after consuming asparagus. Asparagus stimulates kidney activity and promotes water excretion.
Those who consciously embark on a diet of diuretic foods and drinks should be particularly conscientious of fluid intake, including water, juice and herbal teas. Being that diuretic foods and drinks aid in expelling liquid, it is important to replenish yourself with liquids frequently. 
Too much salt in your diet promotes the storage of water and other liquids in your body tissue. Those who want to prevent excess water retention, or edema, should cut down on salt intake, and focus on diuretic foods and drinks.
Ideal for Fall harvest, elderberries gently prevent excess water retention in the body. Caution: Unripe and sometimes raw elderberries may be toxic. After heating or cooking, elderberries are safe and quite healthy.
Red and green grapes have a gentle diuretic effect, and flush the system of excess fluids.
Whether it’s currants, blackberries, strawberries, or raspberries, red fruits are high in antioxidants, inhibit inflammation, and flush excess water from the body. If your taste preference lies with cherries over these berries, rest-assured, cherries have the same effect.
A staple in German diets, pears prevent water retention and flush fluids from the body.
The paradox of high water content and effective diuretic is nowhere more apparent that with watermelon, which can help prevent water retention while also replenishing your body.
Whether served alone, as juice or in smoothies, fresh pineapple contains enzymes that promote draining and possess a mild diuretic effect.
The sharp flavor of horseradish is a matter of taste. There’s no disagreement about how horseradish helps flush the system and serves as a natural antibiotic against infections.
The smaller cousin of daikon, red radishes have the same mild diuretic properties. In addition, both plants possess essential oils that serve as natural germ killers.
High potassium content makes pumpkin a strong addition to our list of diuretic foods and drinks that combat water retention.
One of Hildegard of Bingen’s all-time favorite vegetables, fennel bulbs, are a great source of potassium that acts as a mild diuretic. Among the many health benefits extolled by Hildegard on fennel tea, it serves to minimize a heavy feeling and tightness in the legs.
After adding cucumbers and tomatoes to your salad, along with lettuce, you’ll have three effective vegetables for preventing heavy legs and water retention.
Cucumbers are another vegetable made-up mostly of water that has a gentle diuretic effect. Cucumbers help flush excess water from the system.
Another primary ingredient for your vegetable lasagna, tomatoes have a diuretic effect to prevent water retention.
Celery and carrots are made up of water, and help flush water out of the system. Although a kitchen influenced by Hildegard of Bingen emphasizes cooked foods, eating these vegetables raw can help prevent water retention. Alternatively, a vegetable lasagna satisfies Hildegard’s preference for cooked foods.
Fermented cabbage discharges excess water from the body and thereby counteracts the feeling of heavy legs associated with water retention.
Along with rice, potatoes are an excellent way to manage water retention.
High in potassium and low in sodium, rice grains help prevent water retention. Daily rice intake does wonders to flush the system. To preserve the diuretic effect, limit the salt used to prepare rice.
Due to its potassium content, rhubarb acts as a gentle diuretic. Caution: Kidney patients should refrain from rhubarb and other vegetables containing oxalic acid.
Fresh ginger and ginger tea have slightly diuretic effects for water retention.
Recommended for inflammation of the bladder, or cystitis, goldenrod tea is an effective diuretic. Consider goldenrod tea for heavy legs associated with water retention.
Often found in herbal teas to address bladder issues, birch leaves help flush and drain the bladder.
A native of South America, Mate tea ensures that you’re awake, alert and it provides the benefit of flushing excess water from your system.
Various herbal teas are known for their diuretic / draining effects, one example includes the infusion of nettle, which is in widespread use in Germany.
Almost everyone knows the asparagus-pee-effect that comes immediately after consuming asparagus. Asparagus stimulates kidney activity and promotes water excretion.