20 Diuretic Foods to Lower Blood Pressure and Lose Weight

Have you ever woken up to swollen fingers or ankles? What about the feeling of a tire around your waist? When your body holds onto excess fluid, things can get really uncomfortable. Thankfully, there are a few ways you can beat fluid retention. 

20 Diuretic Foods- to lower blood pressure and lose weight.

Along with cutting back on the iodized salt and working out more, your diet plays a large role in beating fluid retention. Below are 20 diuretic foods that work to stimulate the kidneys to produce more urine and relieve you of uncomfortable bloat. Along with helping you to un-puff, these foods will help you drop a few pounds and lower high blood pressure. 

1. Lemon

One of the best things you can do for your health is to start drinking lemon water in the morning. Lemons don’t just make your water taste better, they also help reduce high blood pressure, alkalize the body, flush out harmful toxins, and feed the body beneficial vitamins and minerals.

If you aren’t a huge fan of lemons, don’t worry. You don’t have to eat the actual lemon wedges to reap their amazing health benefits. Rather, the potency comes from the juice. So add some lemon juice to warm water, stir in a little organic honey, and drink up!

Once you begin drinking lemon water, you may notice yourself taking more trips to the bathroom. If you’re urinating more frequently that means it’s working! It’s no wonder lemons have been used to treat cases of urinary tract infection!

diuretic foods 1

2. Oats

A lot of people link oats to heart health since they can lower high blood pressure and bad cholesterol levels. What a lot of people don’t know, though, is oats are also considered a natural diuretic. That’s because oats are rich in water-soluble B vitamins along with potassium, a mineral that regulates water levels in the body. It works by competing with sodium to make sure your body stays hydrated. So just in case you were looking for another reason to start your morning off with a warm bowl of oatmeal, you’re welcome!

3. Celery

This popular vegetable has an extremely high water content (about 95 percent). For that reason, munching on celery can help flush your system and get you to “go” more often.

According to the Institute of Medicine, about 80 percent of the water you consume comes from beverages, while the remaining 20 percent actually comes from food. Celery is one of many hydrating foods. If you don’t care for the taste of it or just don’t like the texture, try adding it to a diuretic smoothie with other fruits and vegetables found on this page. You’ll be giving your body a big boost of nutrition. Plus, fresh juice is extremely easy for your body to digest.

4. Brussels Sprouts

Brussels sprouts contain powerful nutrients that benefit the body in more ways than one. They help fight cancer, protect the heart, improve digestive health, alkalize the body, and work as a natural diuretic. Just a one-cup serving of brussels sprouts will help you meet your daily requirement of vitamins C and K. They’re also rich in beneficial minerals such as manganese, folate, B vitamins, and potassium. It’s thanks to those nutrients that this vegetable helps stimulate the kidneys and pancreas, remove excess fluids, and purify the body.

If you are someone who can’t stand the thought of a pile of brussels sprouts as your side dish, try mixing them with other vegetables or incorporate them into your main dish so you’re not just eating them straight.

brussels sprouts

5. Ginger

Ginger is one of the healthiest spices you can eat. It is loaded with nutrients and bioactive compounds that have been proven to have powerful health benefits. One effect this popular spice has on the body is to rid it of excess fluid. Ginger has a powerful cleansing effect on the body, which is why it’s often used in detox programs to help flush out toxins. So next time you’re grocery shopping don’t forget to pick up some fresh ginger root. You’ll be surprised how often you use it when you have it handy. You can either use it to zest food or steep it in hot water to make ginger tea!

6. Beets

Beets are another popular vegetable that are rich in potassium, a nutrient that helps the body pass sodium through urine. Like I said earlier, too much sodium is a major cause of fluid retention. So it’s important to cut back on the iodized salt and eat diuretic foods like beets. Along with their many health benefits, beets also offer a pleasant flavor since they’re sweet.

When choosing what style of beet to eat, go for fresh beets that you can either grill, boil, or steam. While some beets are better for cooking, others are better for pickling. Unfortunately, most of the beets for sale in supermarkets are the pickled kind, so you may have to check out a farmer’s market or other vegetable stands to find fresh beets.


7. Apple Cider Vinegar

Apple cider vinegar is like nature’s medicine. It has a number of uses for both health and beauty. Along with fighting cancer, balancing blood sugar, aiding weight loss, regulating the body’s pH levels, fighting acid reflux, and improving digestive health, apple cider vinegar can also be used as a natural diuretic. It encourages the body to purge itself of unneeded fluids, leading to better urinary function and overall health. To reap the diuretic benefits, add a little apple cider vinegar to a glass of water and drink it down! The best part is you don’t need to use a lot of it to notice the benefits.

8. Cabbage

When it comes to cabbage you can buy either green or red (AKA purple). They both have powerful diuretic benefits since they have a high water content (green cabbage is 93 percent water and red cabbage is 92 percent) and are a good source of potassium. Along with its diuretic effects, cabbage has also been shown to fight cancer and reduce the risk of heart disease. One great way to eat cabbage is by adding it to soup. This entails chopping or shredding the cabbage and cooking it until it’s very tender. The key is not to use too much salt when you make your cabbage soup, as that would reduce the diuretic effect of helping the body release stored up sodium.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

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  1. Nancy Maicovski says:

    Great list of diaretic foods, and I like them and eat them all. No wonder I lost weight as soon as I cut back on sugary desserts! (I diabetic.)

    • Mke Zimmer says:

      Way to go Nancy! I’m surprised Apples, Corn and Oranges are not on the list. They all give me trouble if consumed too much. I especially like your sugar comment. I am 75 and I weigh the same as 18 years old; with a real limitation on sweets and eating 3 meals.

  2. zoethebun says:

    oatmeal is cholesterol free and fat free. its high in carbs thats why its not so indicated for weight loss

    • Jason says:

      Whole Food Starches (or carbs) do not cause weight gain. The body has a very efficient way of storing extra glucose released by carbohydrates. The process by which the body turns glucose to fat is De novo lipogenesis. This is a very inefficient process and only used when there are extreme amounts of glucose in the system. Whole foods do not offer this problem because the fiber prevents the rapid release of carbohydrates into the body. Starches are perfect for weight loss, which is why populations eating primarily starches are overall thin people. Fat on the other hand is easily absorbed and stored by the body, and the process for its conversion to glucose is also inefficient, and leaves waste byproduct in the body.

    • scott says:

      yes carbs will make you put on weight but when it comes to fatigue it fights of fatigue in the joints and enhances weight loss potential the amount of carbs oats gives can double your workout longer workout more calories lost per carb intake let me explain the amount of carbs i get from 1 bowl of oats i can burn of in an hour of jogging but those carbs are put to better use to make me last upto 2-3 hours without signs of fatigue rice is another japanese carb diet and we all know that they have the best bodies and this is because they work 12 hours a day off 3 bowls of stir fry or rice its more about balance then anything eat carbs only if exercising or doing sports a banana is good to

  3. Star Taylor says:

    Grateful for this list. I retain water in my legs and feet especially in the summer. This gives me a way to naturally reduce the swelling. Thank you!

  4. michel says:

    As part of my high blood pressure regiment, my doctor prescribed a diuretic…but after changing my diet I was able to bring my blood pressure to normal…and eliminate the daily dose of meds. Oats and dried cranberries for breakfast, munch on lots of fresh raw veggies through out the day. I eat legumes and brown rice for protein. In the evening I will make a Chinese stir-fry with lots of fresh garlic, ginger root and chili peppers, throw in kale, cabbage, carrots, onions, mushrooms and add a little home made tsuyu sauce…ummm!
    I will treat myself once or twice a week to a piece of salmon or skinless chicken breast.
    I also drink a min. of 8 glasses of water per day. In 6 months I have lost 18 pounds and brought my blood pressure to normal…NO processed, packaged foods, just eat what is seasonly fresh. Munch on raw veggies thru-out the day, no meat or dairy products…a little salmon to satisfy that umami flavor need…and lots of water! You can’t go wrong.

    • Vanessa says:

      Thank you so much for your great ideas. I don’t like taking so many meds. I can live with this!

    • Minty says:

      This was extremely helpful, thanks for this info.

    • dm says:

      For women, dairy is essential to body function, especially when you are trying to avoid bone brittleness or osteo. What do you do to replace the dairy? Calcium supplements don’t break down in the stomach well.

  5. pam says:

    my kidney filtration rate is low. Are these foods recommended by nephrologist?

    • Louise says:

      Hi after having 2 kidney transplants, I am starting to hold a little fluid, I can see no reason not to try these foods, , but to be completely sure ask your doctor/consultant

  6. Great list. The only two I don’t eat are the last two but the others I include in my diet. I had no idea they could be used as a diuretic

  7. Carrots have really helped my eye sight..

    • gary says:

      Carrot myth was started during ww2 to throw off German spys as to the existence of radar. They were trying to make them believe that eating lots of carrots made the RAF pilots have superior vision and that’s why they were effective at finding the German planes.

      For some reason this propaganda myth persists and last I heard is still unproven. So while carrots are good they don’t really help improve vision.

  8. sabrina wells says:

    Ths info has help me more than u kno…I can not wait to add these items to my diet…xcited! I was lookin for natural help…thank u again!

  9. Live Peachy says:

    Great article, especially for pregnant women! I often try to explain to friends who are expecting and retaining water that if they simply drink a lot more water or indulge in diuretic foods, that they really reduce their chances of retaining water! I can see how people wouldn’t believe it, “Drink more water so you don’t retain water,” but it’s true! I retained very little water, if any, during my pregnancies, and I drank about two liters everyday. Definitely more fun to get water from food when you’re pregnant though!


  10. Haifa says:

    That is a proof that the Mediterranean, specifically the Middle Eastern Diet is the best and healthiest. fruits and vegetables are God’s gift to humanity. stay away from fatty animals ( red meat ) . Households in the Arab World cook daily fresh vegetables . Another plus is using the lunch as the main and heavy meal instead what we do here in the USA eating late dinners due to our work schedules. A nap after lunch does wonders to feed your inner gut and skin.

  11. jim l says:

    should I be on a low sodium diet when taking dieuretic

  12. chhaya says:

    Good information! Enjoy reading article , did not knew that eggplant has so many nutritional benefit for health
    also tomato.

  13. Ciarli says:

    those foods have more healthy and diuretics effects if you think God, not adoring necessary, but not this God(king) that is no good but an angel comic and dramatic the protagonist of the nature cast!

  14. m says:

    Hi.. I was wondering where the sources are which prove the accuracy of this information?

  15. anna says:

    Be careful with citrus fruits and fruits and vegetable containing high vitamin C. As those are metabolized in fatty cells in the body. You can over do it. Its not as easily gotten rid of as asparagus or tomatoes. And u can do more harm than good.

  16. Gail says:

    How do I sign up for your blog???

  17. CHARMAINE says:

    Your website information is such a blessing; thank you very much!
    I’ve recently been suffering from drug induced oedema but cannot take NHS diuretic medicines due to SIADH (syndrome of inappropriate antidiuretic hormone). Living foods which contain a balance of vitamins, minerals and trace elements, and can also help reduce oedema, certainly appears to be the answer for me!

    • CHARMAINE says:

      Thank-you for your response.I realize that oedema can be caused by any one of a multitude of diseases and therefore orthodox medicine or surgery may be the ultimate answer for some people.

  18. Lisa Clark says:

    Thank you so much! I’ve been waking up with my hands aching from wate4 retention, I can’t wait to start trying these options! So Greatful! ?

  19. Kimberly L. Ruoff says:

    Nothing to say

  20. Joey says:

    I live alone and feel lonely when using public transport. That is why I like to eat food that makes me fart very loud to draw attention to myself and boost my self esteem

  21. dm says:

    Please keep in mind the reason there is iodine in table salt – without it, people would get a disease called “rickets”. We know sodium, not salt, is the issue for blood pressure and bloat, so while keeping vigilant about your sodium intake, refusing iodine could cause other issues because iodine is not naturally found in a lot of foods.

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