You will be amazed to see how many foods and medicinal herbs are natural diuretics. They may help you detox, reduce swelling, reduce blood pressure, prevent kidney stones, and much more. But the majority of them aren’t backed up by solid clinical signs. This article shows ways to fight mild water retention safely and naturally.

What Is a Diuretic?

Diuretics are chemicals that increase the quantity of urine you produce and help your body get rid of excess water.

This surplus water is known as water retention. It may leave you feeling”bloated” and cause swollen ankles, hands, and feet (edema).

Natural Diuretics and Water Retention

Numerous factors can lead to water retention, including some underlying health conditions such as heart and kidney diseases. Should you experience sudden and acute water retention, seek medical advice from your doctor promptly.

But, plenty of people have issues with mild water retention due to hormonal changes or extended periods of sitting, e.g. during a flight. Natural diuretics can come handy in such cases, but their potential uses don’t end there (see”Uses and Benefits” under).

20 Natural Diuretic Foods to Add to Your Diet | Eat This Not That


  • Raspberry
  • Pomegranate
  • Garlic
  • Melon
  • Fennel
  • Mustard greens


  • Coffee
  • Black tea
  • Green tea
  • Water

General Ways to Combat Water Retention

  • Get more magnesium: Zinc preserves optimal electrolyte balance and may alleviate water retention, especially for girls in PMS.
  • Exercise: When you work out, your body spends more water also eliminates the excess through sweating.
  • Cut back on salt: High consumption of table salt (sodium) promotes fluid retention.

Uses and Benefits of Natural Diuretics

Important notes:

  • Natural diuretics don’t treat medical conditions.
  • You should seek immediate medical care in cases of water retention.
  • Always speak with your health care provider prior to taking a diuretic herb or supplement.
  • Do not stop your drugs or adjust doses all on your own.

Diuretics are used for various health problems, including:

  • High blood pressure
  • Kidney disease
  • Water retention because of liver or heart failure
  • Short-term Weight Reduction in sports (“water weight”)
  • Added treatment for UTIs

While acute conditions need medical care, many people rely on natural diuretics for milder types of high blood pressure, swelling (edema), and UTIs.

Diuretic drugs improve kidney function, but some of them might provoke kidney stones by impairing mineral balance. On the flip side, natural diuretics may prevent kidney stones and preserve essential minerals like potassium.

Your kidneys are next only to your liver when it comes to detox. Since they filter your bloodstream a notable 60 times every day, they may also be more significant. Natural diuretics encourage the kidneys’ most important detox system, urination, which helps flush toxins out of your own body.

Those trying to eliminate “water weight” often reach out for diuretic herbs and supplements, but their effect is temporary and doesn’t contribute to actual weight loss.

Best Natural Diuretics

Preliminary research points to an amazing natural diuretics, but the degree of evidence remains low. The subsequent studies should encourage further evaluation before we make any concrete conclusions. Don’t forget to talk with a doctor before taking any of the supplements and herbs mentioned below. They can’t substitute medical treatment for any medical state.

1) Black Cumin (Nigella sativa)

Folks have been utilizing black seed to relieve a wide range of diseases for millennia, such as hypertension.

Black cumin seed extract (200-400 mg daily for 2 months) lowered mildly high blood pressure in 120 guys. The extract also slightly dropped elevated blood pressure In 76 older folks (in 600 mg/day).

A meta-analysis of 11 clinical trials confirmed that black Chocolate lowers blood pressure, with the extract being more powerful than petroleum.

Both the extract and oil fostered urine production and cut the risk of developing kidney stones in studies on rats.

Additionally, black cumin extract and its primary active compound (thymoquinone) prevented calcium oxalate buildup in rat kidneys.

Find high-quality black lavender oil or just make use of the crushed seeds. As a spice, black cumin is a fantastic addition to a lot of dishes.

2) Roselle (Hibiscus sabdariffa)

Roselle tea is an age-old conventional cure for hypertension or high blood pressure. This species of hibiscus include polyphenols that act as blood pressure-lowering drugs, ACE inhibitors.

Roselle tea (1-2xdaily for up to 6 months ) reduced blood pressure in 3 clinical trials on 200 individuals with moderate hypertension. It had a moderate impact on another 75 sufferers.

At a clinical trial on 80 individuals, roselle tea was more effective than hydrochlorothiazide (25 mg/day) at reducing marginally large blood pressure. The tea didn’t cause potassium, sodium, or chloride imbalance. They employed about 10 g of their herb/day in tea (to get a 150 lbs person).

In rats and rabbits, the combo of roselle infusion with hydrochlorothiazide enhanced urination and prevented sodium, chloride, and bicarbonate loss. But it also slowed down hydrochlorothiazide removal so the mix may not be safe.

Roselle may also aid with kidney stones. One clinical trial on 18 men discovered that roselle tea raised uric acid excretion, cutting the risk of kidney stones and gout.

Plus, roselle extract prevented the accumulation of stone-causing minerals (for example, calcium and oxalate) in rat kidneys.

Roselle also comprises quercetin, a flavonoid that contributes to blood vessel relaxation. It increased urine production by 48 percent at a study on kidney tissue.

Although supplements are available, the easiest way to get the advantages of roselle is to consume roselle tea.

3) Horsetail (Equisetum spp.)

Horsetail has a long history of usage as a natural diuretic.

In a clinical trial on 25 healthy men and women, the infusion of this Andean horsetail (0.75 g/day for 2 days) had stimulant effects. It marginally increased potassium, sodium, and chloride flushing.

1 clinical trial analyzed field horsetail (Equisetum arvense) extract (900 mg/day) on 36 healthy men. It had exactly the exact same diuretic effect as hydrochlorothiazide (25 mg) but a far lower risk of inducing potassium and sodium deficits.

In a study on rats, the extracts of four distinct Mexican horsetail species were equally as effective as hydrochlorothiazide and had an identical mechanism of action.

Standardized horsetail extracts can be found while drinking tea will provide you milder advantages.

Caution: People with HIV should avoid horsetail since it blocked the effects of anti-HIV drug combinations (lamivudine/zidovudine/efavirenz and emtricitabine/tenofovir) in two instances.

4) Dandelion (Taraxacum officinale)

Traditional Chinese and Ayurvedic medicine cherish dandelion for its diuretic benefits, which likely stem from its potassium-rich leaves.

Dandelion leaf extract (8 mL, 3x/day) improved urination at a clinical trial on 17 people.

In rats, dandelion leaf infusion had a diuretic effect comparable to a powerful diuretic medication (furosemide) and averted kidney stones.

The dried root can be utilized in tea, whilst tinctures and extracts will also be widely available.

5) Coffee

Many men and women wonder if java is a diuretic. Technically speaking, yes: the caffeine in java is a natural diuretic that contrasts with adenosine receptors. This result prevents the kidneys from taking up sodium and enhances water and sodium elimination [49, 50].

Moderate doses of caffeine (around 300 mg) can raise bleeding, especially in people who do not drink coffee regularly.

1 cup of java will contain ~50-80 mg of caffeine. The levels depend on the coffee variety and prep method.

That said, 4 cups of java per day (~320 mg)’d no impact on water balance at a clinical trial on 52 regular coffee drinkers. Nevertheless, the well-known reality is that people develop tolerance to java’s diuretic effects over the years.

In 10 healthy adults, greater doses of caffeine (540 mg) boosted bleeding while reduced doses (270 mg) didn’t produce this effect.

But there’s a significant downside. Caffeine can trigger anxiety, sleeplessness, and other unpleasant side effects in sensitive people or if used at high doses. Additionally, people widely differ in how well they break down caffeine or how they react to it. A dose that works for one individual might be harmful to a different.

6) Pomegranate

Pomegranate is loaded with antioxidants that protect the urinary tract from diseases and kidney stones.

At a clinical trial on 30 people, pomegranate extract decreased calcium oxalate buildup in urine, cutting the risk of kidney stones. A study on rats demonstrated the exact same effect.

Animal Research (Lacking Evidence)

7) Black and Green Tea (Camellia sinensis)

The same as coffee, black tea and green tea act as natural diuretics due to their caffeine content.

They had side effects in 2 studies on rats. Green tea fostered the effects of hydrochlorothiazide and decreased potassium reduction.

Green tea could be a safer choice than java, especially if you’re prone to anxiety. Green tea contains EGCG, which could counteract the stimulant, anxiety-provoking effect of caffeine on the brain.

8) Garlic

Medicinal uses of garlic are as old as mankind. It supplies a variety of potential benefits for the heart and blood vessels.

Garlic extract functioned as a diuretic in several animal studies. In dogs, it also reduced blood pressure and fostered sodium flushing.

Have in mind that raw, freshly chopped garlic is the most potent. Once sliced, its beneficial components quickly vanish, while cooking deactivates them.

If you are not a huge fan of its own flavor, though, standardized extracts and garlic oil are also easy to discover.

9) Parsley (Petroselinum crispum)

Parsley is a well-known diuretic in folk medication.

Although we still lack clinical trials, parsley extract improved urination in three research on rats. Additionally, it alkalized the urine and prevented kidney stones.

10) Raspberry

Raspberry is exploding with antioxidants that encourage your liver health and fight different chronic ailments.

In animal studies, the raspberry extract increased urine production and helped stop kidney stones.

11) Juniper (Juniperus communis)

Ever noticed a bottle of drink with juniper berries indoors? It is not only about taste and decoration.

Herbalists praise juniper for the antimicrobial and detox properties. The diuretic activity of juniper, though abandoned nowadays, has attracted researchers for decades.

A 10% infusion (tea) of juniper berries improved urination in a study on rats.

12) Oregano (Origanum vulgare)

This yummy spice has countless prospective benefits and uses in conventional medicine, such as water retention and kidney stone treatment.

In rats, oregano extract prevented kidney stone formation. Additionally, it reduced stone-forming calcium oxalate crystals in test tubes.

Besides using this as a spice, numerous oregano supplements exist. Oregano essential oil is full of active compounds; it may be used in liquid form, while soft gels are a better option for those who wish to avoid its strong aroma.

13) Caraway (Carum carvi)

Conventional uses of caraway include high blood pressure, water retention, and digestive ailments.

In rats, caraway extract was as effective as a diuretic medication (furosemide) at boosting bleeding.

14) Hawthorn (Crataegus spp.)

Water retention is a significant issue in patients with coronary disease. Hawthorn may strengthen the heart muscle and stimulates circulation, enabling the removal of excess water.

In rats, hawthorn flavonoids (procyanidins) cut the blood levels of uric acid, which may cause gout. They raised urinary sodium flush (4.8 days ) and urine flow (2.6 times), lowering the possibility of kidney stones.

Diuretic Foods

Aside from the foods listed above, fennel, melon, and mustard greens have shown remarkable diuretic effects in a review of organic diuretics.

Potassium counteracts water retention brought on by high sodium or salt intake. The following potassium-rich foods may thus help you get rid of mild water retention:

  • Lentils
  • Potatoes
  • Kidney beans
  • Squash
  • Bananas
  • Beets

How To Take Natural Diuretics & Dosage

The doses below utilized in clinical trials may not apply to you personally. If your doctor suggests with a natural diuretic, then work with them to find the optimal dose in accordance with your health condition, potential drug interactions, and other aspects.

  • Roselle tea: 150 mg/kg per day
  • Horsetail extract: 750-900 mg daily
  • Black cumin seed extract: 200-600 mg per day
  • Dandelion leaf extract: 24 ml daily
  • Coffee and tea: 300-540 milligrams of caffeine daily

Most natural diuretics are available as supplements, alone or in various combinations. For everyday consumption, you are able to prepare teas with diuretic herbs and dishes with diuretic spices and foods.


Natural diuretics improve bleeding without bothering your nutrient balance. They may decrease blood pressure, prevent kidney stones, relieve moderate swelling, and support the treatment of UTIs. Still, none of them should be utilized rather than medical therapy for any condition.

Diuretic herbs and spices contain roselle, horsetail, black cumin, dandelion, parsley, and oregano. People can take them as supplements and teas or use them in cooking.

Raspberry, pomegranate, garlic, and melons are diuretic foods that may help eliminate excess water. Caffeinated drinks and potassium-rich foods — beans, lentils, bananas, potatoes — might also lead.

To guarantee optimum kidney health, you need to exercise regularly, stay hydrated, and restrict the intake of table salt. Magnesium supplements may combat water retention in PMS. Seek medical assistance if you experience sudden water retention and seek advice from your doctor before supplementing.

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