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How These 3 Nutrients Fight Fluid Retention

Noticed swelling around your arms and legs? Or perhaps the heels of your feet are constantly red from blood pooling in your feet – both of these uncomfortable symptoms are a sign of fluid retention. The culprit? A clogged lymphatic drainage system. Here are 3 nutrients that may help free the flow.

When fluid and toxins leak into our body’s tissues, we rely on our lymphatic system to flush it out. Poor dietary choices, pollution and a sedentary lifestyle all contribute to a blocked drainage system, and one of the biggest issues that arise here is fluid retention. While it’s important to address all the factors surrounding your health, there are a few simple additions to your plate that will give you a much-needed boost. 


Potassium is one of the most important nutrients involved in preventing fluid retention, and this is because helps flush out excess sodium – this process counters swelling, inflammation and the build-up of fluid – along with helping maintain healthy fluid levels and promoting urine excretion. This is why many people with low potassium levels may start to experience bloating and stomach pain as the bowels can be afflicted by imbalanced fluids too. Here are a few foods to get your dose of potassium from – you’ll want to incorporate a number of different sources to make sure you’re meeting the required daily dose of 4700 mg:

  • Bananas
  • Blueberries
  • Apples
  • Avocados
  • Eggs
  • Potatoes and sweet potatoes
  • Lentils 

Vitamin B6

Vitamin B6 is another powerhouse nutrient in the fight against fluid retention – this is because it plays a role in regulating fluids in the body, with research showing it reduced PMS-related fluid retention in women. More research is needed around vitamin B6’s uses for improving general fluid retention, but it does appear to be effective in the case of PMS, even more so when taken with calcium. Here are a few foods to get your dose from:

  • Bananas
  • Potatoes
  • Walnuts
  • Chickpeas
  • Leafy greens


Alongside ensuring our whole bodies function properly, magnesium also plays a role in preventing and reducing fluid retention. Research shows that upping your dose of this nutrient, like with vitamin B6, may reduce the symptoms of swelling and bloating that may accompany premenstrual syndrome. But magnesium doesn’t just help flush out excess fluids, it also promotes muscle health and nerve function to help us maintain energy levels. So it’s no surprise that a lack of this stuck can increase your risk for heart disease, type 2 diabetes, high blood pressure and, yes, fluid retention. You’ll find this wonder nutrient in the following foods:

  • Dark leafy greens
  • Lentils
  • Nuts
  • Dark chocolate
  • Whole grains

If you’ve been having a little trouble keeping that sugar addiction at bay, we’re here to help. With all the festivities on the horizon, it can be hard to stick to your health goals – especially when you’re trying to manage it alone. Join us for the 8-Week Program where we’ll be quitting sugar and turning our health dreams into a reality. When you sign up with us, you’ll have access to clear-cut meal plans, community support and exclusive access to our sugar-free content. Here’s what’s on offer:

  1. 8 weeks of meal plans and shopping lists.
  2. 90+ member-only recipes.
  3. Community forums to share your journey.
  4. Support and guidance from the I Quit Sugar team.
  5. Exclusive content from our panel of experts.

So, if you’re ready to ditch sugar and the host of maladies that come with it, it’s not too late to JOIN NOW!

2 Responses

I Quit Sugar

I Quit Sugar

September 08, 2023

Hy Mel, yes this plan can definitely help you set the foundations for healthy eating, along with promoting balanced eating habits – we’re not about restriction here, just eating whole, real (and delicious!) foods. Of course, therapy for disordered eating can also be invaluable, we’re strong proponents for mental health support, particularly if you feel at risk or unsafe in any way, don’t hesitate to reach out to a mental health clinic. But the 8-Week Program is tailored to support you in your journey to healthy eating, from addressing damaging thoughts to re-learning how to eat and live to nourish your body.

Mel Baptist

Mel Baptist

September 08, 2023

Hi. I need change. I struggle with disordered eating and hypertension. Would this plan be ok?

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