Regular exercise is a great start if you're dealing with excess fluid retention. But your diet plays an even bigger role in helping your body release built-up water naturally.
Nutritionist and guest expert Anita Mulderij shares her proven strategies based on years of client experience.
Anita: 'Excess fluid retention often leads to a swollen belly, heavy limbs, and tighter clothes or jewelry. Your scale might show a temporary weight gain, making you feel uncomfortable and sluggish.'
Many women notice more retention in the second half of their menstrual cycle, after salty meals, during hot weather, or in pregnancy. Here are five evidence-based diet adjustments to help flush out excess fluids:
1. Cut back on sodium
Sodium binds to water in the body. Even though processed foods in the Netherlands now contain less salt, many still exceed limits. Aim for no more than 6 grams of salt daily to reduce retention. Skip ready meals, canned goods, and salty sauces.
2. Boost your protein intake
Low protein levels can cause unnoticed fluid buildup. Albumin, a key blood protein, pulls water from tissues back into circulation. Without enough, bloating persists. Include grass-fed meat, fresh fish, legumes, mushrooms, nuts, seeds, or eggs in every meal.
3. Reduce carbohydrates Carbs store as glycogen in your liver and muscles, drawing in water. Refined carbs also spike insulin and sodium, worsening retention. A low-carb approach slims your silhouette, curbs bloating, and boosts fat burning—perfect for weight loss.
4. Increase potassium Potassium balances minerals to promote fluid release. Target 3,100-3,500 mg daily from spinach, broccoli, bananas, tomatoes, and quinoa. Add these to your plate regularly for noticeable relief.
5. Ensure adequate magnesium Magnesium deficiency contributes to water retention. Get 250-350 mg daily for women (300-350 mg for men) via almonds, black beans, edamame, avocado, or Greek yogurt. It's especially helpful for menstrual symptoms—consider a supplement if needed.
Want more tips for a lean, healthy body? Head to JasperAlblas.nl for free nutrition advice and tasty recipes.
By Anita Mulderij | Image: Shutterstock
