Natural Diuretics: Best Foods and Drinks to Support Fluid Balance

July 9, 2023

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Written by Marusa Zamorano, MD, General Surgeon Specialised in Abdominal Surgeries, endoscopies and proctology

Diuretics are substances that help your body eliminate excess water and salt by increasing urine production. While diuretics are commonly available in the form of medication, there are also natural options that can assist in promoting fluid balance. In this blog post, we will see some of the best foods and drinks that work as natural diuretics and discuss how they can help maintain a healthy body. 

Let's see some of the best foods and drinks that work as natural diuretics and discuss how they can help maintain a healthy body. 

Water-Based Fruits and Vegetables

Incorporating water-based fruits and vegetables into your diet can provide essential vitamins and minerals while acting as natural diuretics. Consider adding the following foods to your meals:

  • Lemons: These tangy fruits are not only refreshing but also possess diuretic properties.
  • Celery: Crisp and low in calories, celery is a natural diuretic that aids in eliminating excess fluid.
  • Garlic and onions: These flavorful additions to your dishes can also help promote urine production.
  • Bell peppers: Vibrant and nutritious, bell peppers can contribute to fluid balance.
  • Watermelon and cucumbers: With their high water content, these fruits assist in flushing out toxins.
  • Ginger and grapes: These versatile ingredients can be incorporated into various recipes while providing diuretic effects.
  • Asparagus and pineapple: These foods offer a range of health benefits and act as natural diuretics.


Certain herbs, such as parsley and dandelion, are known for their diuretic properties. While incorporating herbs into your diet can be beneficial, it’s important to avoid concentrated forms without proper advice from a certified healthcare professional. You can enjoy the diuretic effects of parsley by sprinkling it in salads, rice, sauces, or soups, or by adding it to smoothies or juices. Additionally, herbal options like hibiscus tea, which is caffeine-free, can serve as diuretic alternatives.

Natural diuretics can be also aromatic herbs like parsley.


Caffeine, found in coffee and tea, which are a part of the natural diuretic drinks. Black and green teas are particularly suitable options, as they can be regulated easily and enjoyed as a warm or cold beverage. It’s worth noting that moderation is key, and consuming caffeine in excess may lead to dehydration.

Don’t forget on Exercising & Sodium Intake Reduction

Regular physical activity serves as a natural diuretic by increasing circulation and promoting the movement of accumulated fluids within the body. Engaging in exercise can help maintain fluid balance and overall well-being.

Reducing your sodium intake can be an effective way to naturally address fluid retention. High-salt diets often lead to increased fluid retention, making it important to be mindful of salt content in your meals. Avoiding salty beverages like soda is also beneficial.

Are Natural Diuretics Safe?

When consumed in moderation as part of a balanced diet, natural diuretics are generally safe. However, it’s crucial not to overdo it, as excessive water loss can disrupt electrolyte levels and potentially cause health issues. It’s recommended to replenish electrolytes through a balanced diet and consult with a healthcare provider if you have any concerns or persistent fluid retention.

natural diuretics are great and healthy when well balanced

Incorporating natural diuretics into your diet can help support fluid balance in the body. Water-based fruits and vegetables, herbs, caffeine in moderation, exercise, weight loss, and reduced sodium intake are all ways to naturally promote fluid balance. Maintain a balanced lifestyle, listen to your body’s needs, and seek medical attention if you experience persistent fluid retention. Stay hydrated, eat well, and take care of your overall health for optimal well-being.

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