What foods cause water retention?

The main dietary causes of water retention are high-sodium foods (crisps, deli meats, salty cheeses), sugary foods and drinks, alcohol, refined carbohydrates like white bread, and caffeinated drinks. Reducing these and replacing them with potassium-rich, anti-inflammatory alternatives can bring noticeable relief within a few days.

If the number on the scales refuses to budge – it might not be excess fat that’s to blame. Water retention is a common reason that the numbers might not be tipping in the right direction. A result of fluid build up inside the body, water retention is extremely common and there are many culprits.

Your body is constantly in a state of flux. Everything from seasonal weather patterns to hormone fluctuations, age, nutritional deficiencies and a sedentary lifestyle can affect how much water you retain.

Although it’s not a dangerous condition, retaining excess fluid can be extremely frustrating and some of the possible symptoms include bloating around the abdomen, swollen wrists and ankles, stiff joints and a general feeling of heaviness. If hot weather is making your symptoms worse, see our guide on how to get rid of water retention in the heat.

You might be wondering how to get rid of water weight, and the good news is that making changes to your diet can offer fast relief from uncomfortable symptoms. Here is a list of common foods to avoid and what to eat instead.

10 foods that cause water retention (and what to eat instead)

1. Crisps

Salty food like crisps can cause water retention. This is because salty food triggers a rise in blood pressure and reduces the body’s ability to eliminate excess water. The daily recommended salt limit falls at 6g per day, so it’s important to stick to this amount to reduce symptoms.

Swap to homemade vegetable crisps for a healthy alternative to your usual packet of crisps at snack time. Bake thin strips of carrots, parsnips and kale in the oven or air fryer until crispy and season with paprika or chili flakes for a no-bloat snack.

2. Salted nuts

Nuts are one of healthiest snacks out there, but salted nuts are packed with salt that can trigger your body to hold onto water. Swap salted nuts for raw nuts, making sure to include a variety of nuts like Brazil nuts, cashews and almonds to obtain a wide range of nutrients.

3. Alcohol

You might fancy pouring a glass or wine to help you unwind after a stressful day, but alcohol is a diuretic, which can cause water retention. You might be surprised to hear that even low alcohol drinks can cause water retention. It’s best to keep alcohol to a minimum and alternate every alcoholic drink with a glass of water to help reduce the negative effects.

4. Desserts

Sugary treats might be part of your daily after-dinner routine, but they increase blood sugar levels, which is bad news for water weight. When blood sugar levels are elevated your body releases insulin and high insulin levels make you retain fluid.

Try to reduce processed treats like biscuits, cakes and sweets in favour of fresh fruit. Fresh berries, apples and pears are all good examples of low sugar fruits that contain lots of nutritional benefits.

5. White bread

Does bread cause water retention?
White bread and other refined carbohydrates can contribute to fluid retention by causing a rapid spike in blood sugar, which prompts the body to release insulin – and high insulin levels encourage the body to hold onto water. Switching to rye or spelt bread, which release energy more slowly, can make a noticeable difference – and keep you feeling fuller for longer too.

6. Soft drinks

A glass of orange juice might seem like a healthy sip to wash down your breakfast, but juice is usually high in sugar, which can aggravate fluid retention. Swap fruit juice for a green smoothie that packs in vegetables and small amounts of fruit to cram in nutrients without any of the nasty nutritional pitfalls.

7. Salty cheeses

Does cheese cause water retention?
It depends on the type. Cheese is a great source of muscle-building protein and bone-building calcium, but high-sodium varieties like halloumi, feta and blue cheese can contribute to fluid retention. The good news is an easy swap exists: mozzarella and ricotta are both low in sodium and far less likely to cause bloating.

8. Tea and coffee

Starting your day with a cuppa can help to get you going, but caffeinated drinks do have their down sides. Caffeine is a natural diuretic which increases your output of urine. This can upset your body’s natural water balance, leading to an accumulation of excess fluid. Swap tea and coffee for energising herbal tea blends like peppermint and ginseng.

9. Deli meats

Ham, salami and other deli meats are high in sodium, which can raise the sodium levels in your body and lead to excess water retention. Swap deli slices for slices of grilled chicken breast to help alleviate weight water symptoms.

10. Pre-packaged sauces

You might not think sauces are a key offender when it comes to water retention but salad dressing, tomato ketchup and other pre-packaged sauces can result in water retention as they are often high in salt and sugar. Be sure to check food labels when you’re shopping.

Dress salads in olive oil and lemon juice and use homemade dips like guacamole and hummus as an alternative to pre-packaged sauces. Try to get into the habit of reading food labels so that you know the foods are high in salt and sugar, too.

Foods that help reduce water retention

Potassium-rich foods: bananas, avocado, sweet potato, spinach and lentils all help balance sodium levels and reduce fluid retention.

Natural diuretic foods: asparagus, cucumber, celery, parsley and lemon water encourage the kidneys to flush out excess fluid. For a full breakdown of which natural diuretic is most effective, we’ve compared the options.

Anti-inflammatory foods: ginger, blueberries, raspberries and oily fish all help reduce inflammation that can contribute to bloating.

Herbal teas: peppermint and dandelion tea are both gentle natural diuretics that can support fluid balance.

Diet is just one piece of the puzzle too – if you’re experiencing water retention in hot weather specifically, see our guide on how to get rid of water retention in the heat for additional tips.

Try herbal water balance tablets
Reducing the above foods in your diet will help to minimise weight water symptoms, but if you still need extra help, herbal water tablets can be a useful aid to provide quick relief against mild symptoms.
HRI Water Balance contains active extracts of powerful herbs like dandelion root, uva ursi and buchu leaf – herbs and extracts that have been traditionally used to combat weight water. Thanks to their diuretic properties, they help your body to excrete excess fluid as waste rather than holding onto it.
If you want to know more, you can check out our article What are water retention tablets and how do they work?