You may think restricting your water intake will reduce your bloat, but dehydration will actually make your body hold on to water. When it comes to water, drink, drink, and drink some more. Drink a glass as soon as you wake up and keep sipping all day, aiming for eight (8-ounce) glasses total. Slip in a few slices of lemon, lime, or orange as citrus is high in potassium and can relieve bloating.
Melons, citrus, and other potassium-rich fruits will help reduce water retention because they are high in the mineral potassium that balances sodium levels. Start your day with a fruit salad or a fruit smoothie.
Watercress, an often overlooked leafy green, is a natural diuretic that is also high in potassium. Other bloat-fighting foods include other leafy greens, celery, tomatoes, carrots, onions, and peppers. The flavonoids in vegetables (and fruit) can alleviate water retention. Get your fill by tossing veggies into a salad at lunch and dinner.
Loaded with omega-3s, salmon is a super food that is not only food for the heart, brain, and joints, it can also fend off PMS. Other rich sources of omega-3s include tuna, mackerel, herring, and flax. Include salmon and other fatty fish in your diet at least twice per week.
Tasty sources of vitamin B6, a nutrient associated with PMS relief, whole grain products and nuts are a good nosh when you're feeling bloated. Make sure the whole grains you choose are low in sodium and avoid salted nuts. Bonus: Whole grains are a great source of fiber and nuts are packed with good for you fats.
Some herbs are also believed to help reduce water retention. Celery seed (do not take if you are pregnant), evening primrose oil, and dandelion root are just a few bloat-fighting options. Talk to a naturopath or herbalist about these herbs and others that are natural diuretics.
Eschewing the salt shaker is only one way to avoid water retention. More importantly, limit your intake of processed, packaged foods, which are nearly always loaded with sodium. Instead, comprise your diet of fresh, wholesome foods, which in addition to reducing your risk of bloating, are a boon to your health.
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