19 Natural Diuretics to Help Relieve Water Retention, Bloating & More


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Including a few servings of natural diuretics in your diet may be just what you need to flush out water weight or keep kidney stones at bay. These healthy foods have a long list of benefits, from lowering blood pressure to reducing bloat, and can help avoid many of the unpleasant side effects that frequently accompany over-the-counter medications.

What exactly are natural diuretics, what do they do, and why should you include them in your daily routine? Let’s get started.

What Exactly is a Diuretic?

Diuretics are a class of drugs that promote diuresis, or increased urine production. These medications, also known as water pills, are used to remove excess water from the body and treat conditions such as heart failure and liver disease, and high blood pressure. Although diuretics are frequently used to treat a variety of health issues, they can cause a slew of side effects such as high blood sugar, headaches, and dizziness, prompting many people to seek out natural diuretics as an alternative treatment method.

What exactly is a natural diuretic? These potent herbs, supplements, and foods can mimic diuretic effects by increasing urine volume and flushing out excess fluids. Furthermore, in addition to preventing fluid buildup, many provide a variety of health benefits as well as a variety of vitamins, minerals, and antioxidants to optimize other aspects of health.

How do diuretics work?

Diuretics help the body get rid of excess fluid, mainly water, and sodium. Most stimulate the kidneys to excrete more sodium into the urine. When diuretics flush away sodium, the body also flushes away water.

Changing your OTC diuretic for a few natural alternatives can have a significant impact on your health. Let’s look at some of the best natural diuretics food, herb, and supplement options and how you can incorporate them into your diet to reap the many health benefits. Changing your OTC diuretic for a few natural alternatives can have a significant impact on your health. Let’s look at some of the best natural diuretics food, herb, and supplement options and how you can incorporate them into your diet to reap the many health benefits.

You might benefit from the diuretic properties of some herbs and nutritional supplements. Always discuss any potential allergic reactions with your doctor, especially if you’re already taking medication.

Here are twenty typical supplements and herbs that have diuretic properties. Numerous of these alternatives have been shown to assist the body in eliminating extra fluid by early scientific studies. Consult your doctor about dosages and possible drug interactions before using these remedies.

1. Green Tea

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High blood pressure occurs when blood pushes too hard against the artery walls, putting extra strain on the heart muscle and causing it to weaken over time. Diuretics are one of the first lines of defense against high blood pressure because they help excrete extra sodium through the urine, lowering blood pressure.

Natural diuretics can also be an effective treatment option for high blood pressure. Several natural diuretics, in fact, have been linked to lower blood pressure levels. Green tea, for example, was found to lower both systolic and diastolic blood pressure in a meta-analysis of 13 studies.

Polycystic ovarian syndrome (PCOS) is a condition in which women produce excessive amounts of male hormones, resulting in symptoms such as irregular periods, weight gain, depression, and acne. Diuretic pills, which work by removing excess water and androgen hormones from the body to reduce symptoms, are a common conventional treatment for PCOS.

Some natural diuretics have anti-androgen effects in addition to promoting proper hydration and improving the body’s ability to effectively flush out extra hormones and fluids. Green tea, for example, is high in epigallocatechin, which are catechins that can help reduce the risk of PCOS symptoms by blocking the conversion of certain sex hormones.

2. Black Tea

According to a randomized controlled trial, black tea has similar hydrating properties to water. As a result, one of the many benefits of black tea is its role as a natural diuretic.

3. Parsley

Diuretic Effects Research published in the Journal of Ethnopharmacology investigated the diuretic effects of parsley. The researchers discovered that “parsley extract significantly increased urine flow rate, confirming thus the herb’s claimed diuretic effect.”

4. Dandelion

Ascites are the accumulation of fluid in the peritoneal cavity, which is the layer of tissues that lines the abdomen and protects the body’s internal organs, similar to edema. Cirrhosis, or scarring of the liver, is the most common cause of this condition. Diuretics are commonly used to help manage and treat this condition by flushing excess water and fluid from the abdomen. Including a few natural diuretics in your routine may be beneficial when used in conjunction with traditional treatment. Furthermore, many have liver-protecting properties, which further improve liver health.

Indeed, studies on mice revealed that the antioxidant and anti-inflammatory properties of dandelion leaf extract can help protect against liver damage.

5. Hibiscus 

According to a review, several diuretic herbs, including hibiscus and ginger, have been shown to have powerful blood pressure-lowering properties.

6. Hawthorn Berries

The flavonoids in hawthorn berry leaves, according to research published in the International Journal of Clinical and Experimental Medicine, can help alleviate nonalcoholic fatty liver disease in rats. This rose family relative has potent diuretic properties. It can lessen fluid accumulation, which implies that it can also lessen congestive heart failure symptoms. The nutrients in the plant have been shown to increase urinary excretion and flow. Hawthorn berries have diuretic properties and may be used to treat kidney issues. Tea made from hawthorn is available.

7. Horsetail

Horsetail has been shown in animal models to have “diuretic and antispasmodic activities, and it has been used in traditional medicine for centuries for edema, bladder and renal conditions, and to promote wound and burn to heal.”

8. Juniper Berry 

Juniper berries have been used for hundreds of years as a natural diuretic, and research backs this up, demonstrating their renal effects and ability to flush fluids.

9. Celery 

Celery, particularly celery root, is a natural diuretic that can benefit everything from blood pressure to liver health, digestion, and more.

10. Lemons


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If you’ve ever had a kidney stone, you’re probably well aware of how painful they can be. Kidney stones are hard mineral deposits that develop in the kidneys and cause symptoms such as pain, nausea, vomiting, and blood in the urine.

Increased fluid intake is frequently advised to flush the kidneys and aid in kidney stone excretion. Similarly, diuretics are sometimes used to help prevent the formation of kidney stones.

Certain naturally diuretic foods can also help prevent kidney stone symptoms. Lemons, for example, can aid in hydration while also providing a burst of citric acid, which increases urine volume and helps to prevent kidney stone formation. According to one study conducted by Duke University Medical Center, treating patients with lemonade therapy for four years reduced stone formation from an average of one kidney stone per year to 0.13 per year.

11. Bell peppers

Bell peppers are hydrating foods with diuretic properties that are low in calories.

12. Garlic

Garlic has been shown to have diuretic properties numerous times, which is why it is effective in managing hypertension and supporting heart health. Garlic has been valued for so long that “Hippocrates advocated garlic as a laxative and diuretic, and Aristophanes and Galena proposed garlic for the treatment of uterine tumors,” according to research.

13. Onions

 According to studies, onions act as a natural diuretic, and as such, they can help protect the heart, respiratory system, and other organs.

14. Watermelon


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Edema, also referred to as fluid retention, is a common condition marked by the accumulation of fluid in the tissues, which causes symptoms like swelling, puffiness, and bloating. A simple and efficient way to reduce water weight and avoid bloating is to include a few servings of naturally diuretic foods. Because of its high water content, watermelon is a good natural diuretic for edema. Consuming plenty of hydrating foods and natural diuretics, such as fruits and vegetables, can help the body get rid of extra water and prevent fluid from building up.

15. Cucumber

Because they can encourage the body to produce more urine to remove toxins and waste, cucumbers are one of the best detox foods. As a result, they aid in reducing bloating.

16. Grapes,
Studies on humans and animals have shown that grapes have diuretic properties. Nutrition from grapes can therefore promote longevity and fight disease.

17. Ginger
Ginger is frequently used as a natural diuretic and aids in digestion, immunity, heart health, and other processes. To benefit from these effects, either uses the root or sip some ginger tea.

18. Berries 

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The best natural diuretics are some of the healthiest berries. They are therefore excellent for controlling blood pressure and enhancing general health

19. Asparagus
Toxin removal is one of the advantages of natural diuretics. According to research from Korea, asparagus extracts have therapeutic benefits, including protecting liver cells from toxins.

How to use

Simply including a few servings of naturally occurring diuretic fruits and vegetables in your diet is one of the simplest ways to benefit from the extensive list of health advantages offered by these substances. To help you get your fix, try starting your day with a delectable green smoothie, satisfying your sweet tooth with a tasty fruit salad, or substituting a side salad for your fries.

There are also natural diuretic pills and supplements that can help you quickly eliminate extra water without experiencing some of the side effects of over-the-counter diuretics. For convenient capsule forms of supplements like hibiscus, horsetail, and hawthorn berry, check your neighborhood pharmacy or health food store.

To prevent negative side effects, use the medication exactly as prescribed and at the recommended dosage. Additionally, drinking tea frequently throughout the day can aid in removing extra fluid by increasing urine volume. In addition to being a diuretic, tea also contains thearubigins, epicatechins, and catechins, all of which function as antioxidants to fend off chronic disease and avoid cell damage. Brew a cup of your preferred natural diuretic tea, such as hibiscus, black, or green, and take advantage of its numerous potent health advantages.

Risks and Negative Impacts

In general, natural diuretics can be effective substitutes for over-the-counter diuretics and a safe alternative to the potential side effects of water pills. Muscle cramps, high blood sugar, diarrhea, headaches, low sodium levels, and high or low potassium levels in the blood are some of the most typical side effects of diuretics.

Natural diuretic foods can be consumed by the majority of people with little risk of adverse effects. If you do experience any side effects or signs of a food allergy, such as hives, rashes, or swelling, stop using the product and see your doctor. On the other hand, diuretic herbs and supplements should be used sparingly to avoid negative side effects. Follow the dosage instructions and consult your doctor before beginning if you have any underlying medical conditions, such as diabetes, kidney disease, or liver issues.

Furthermore, despite the fact that these natural diuretics can aid in reducing fluid retention, they might not be a suitable replacement for the drugs that your doctor has prescribed. To decide on the best course of treatment for you, make sure to discuss any worries with a dependable healthcare provider.

Final Reflections

Describe a diuretic. Diuretics are typically used to treat everything from heart failure to high blood pressure. They are defined as any medication that encourages diuresis, or the production of urine.
Natural diuretics are substances found in foods, herbs, and supplements that work to flush out excess water and reduce bloating.
A few servings of natural diuretics per day could lower blood pressure, treat bloating and ascites, reduce the symptoms of PCOS, prevent kidney stones, and promote proper filtration in the kidneys.
Although there is generally little risk of side effects from natural diuretic foods, it is important to follow the recommended dosage and speak with your doctor before using any herbs or supplements.