October 14, 2019

The best 8 natural diuretics that can help you get rid of excess water retention

Die besten 8 natürlichen Diuretika, die Dir dabei helfen können, überschüssige Wassereinlagerungen loszuwerden

Diuretics are substances that increase the amount of urine you produce and can help you to eliminate excess water from the body. This excess water is also known as water retention. Water retention can contribute to a spongy, puffy appearance and result in swollen legs, ankles, hands and feet.

In addition to its potentially unhealthy properties, which include potentially promoting an increase in blood pressure, water retention can make you look fatter and less athletic than you really are.

Much of this unwanted water retention is located in the tissue under the skin and is therefore also known as subcutaneous water retention. This water retention, which lies like a thick, bulky sponge over your muscles, prevents your muscles from showing through the skin and can make even people with a relatively low body fat percentage look soft and spongy.

Reducing excess water retention can therefore significantly improve your muscle definition and hardness, provided you have a sufficiently low body fat percentage.

There are a number of different factors that can cause water retention, including conditions such as kidney disease or heart failure. In most cases, however, mild water retention is due to common things like hormonal changes, the female menstrual cycle, prolonged physical inactivity or dietary factors.

If you are suffering from water retention due to illness or if you experience sudden and/or severe water retention, you should seek medical advice as soon as possible. However, in cases of mild water retention without underlying serious health problems, there are some foods and supplements that can help you get rid of unwanted water retention.

Here are the top 8 natural diuretics and a look at the science behind them.

1. coffee

Coffee is a very popular beverage that is associated with a number of impressive health benefits. However, coffee is also a natural diuretic, primarily due to the caffeine it contains (1).

High doses of caffeine in the range of 250 to 300 mg (equivalent to about three to four cups of coffee) are known for their diuretic (dehydrating) effects (2). This means that consuming several cups of coffee will increase urine production. However, a standard serving - or one cup - will not contain enough caffeine to have this effect.

In addition to this, people who drink coffee regularly often develop a certain tolerance to the diuretic properties of caffeine, which means that they experience little or no diuretic effect (2, 3).

Summary: Drinking a few cups of coffee can act as a natural diuretic and help you lose some water weight in the short term. However, it is possible to build up a tolerance to the diuretic effects of caffeine and therefore no longer experience a diuretic effect.

2. dandelion extract

Dandelion extract, also known as Taraxacum officinale, is a popular herbal supplement that is often used for its diuretic effects (4, 5).

Dandelion extract is believed to be an effective diuretic due to the high potassium content of the dandelion plant (6). Eating potassium-rich foods signals the kidneys that they should excrete more sodium and water (7).

This can be a good thing, as the Western diet is generally very high in sodium and low in potassium, which can lead to water retention (8). In theory, the high potassium content of dandelion means that this supplement could help to eliminate excessive water retention caused by a high sodium intake.

However, the actual potassium content of dandelion can vary, which could therefore also apply to its diuretic effect (6). Animal studies investigating the diuretic effects of dandelion have produced mixed results (4).

There are only a few studies that have investigated these effects in humans. One small human study found that taking a dandelion supplement increased the amount of urine produced during the first 5 hours after taking the supplement (9).

All in all, little is known about the diuretic effects of dandelion in humans, which means that more studies are needed to draw definitive conclusions (4).

Summary: Dandelion extract is a popular herbal supplement that is thought to have a diuretic effect due to its high potassium content. A small human study confirmed a diuretic effect, but further human studies are needed.

3. horsetail

Horsetail is a herbal preparation made from field horsetail (Equisetum arvense). Horsetail extracts have been used for years as a diuretic and are commercially available both as a tea and in capsule form.

However, despite its widespread use, very few studies have investigated the diuretic effects of horsetail supplements (10). One small study involving 36 men concluded that a horsetail extract was as effective as the pharmaceutical diuretic hydrochlorothiazide (11).

Although horsetail supplements are generally considered safe and harmless, long-term use is not recommended. Horsetail supplements should also not be used by people suffering from conditions such as kidney disease or diabetes (12).

Further studies are needed to confirm the diuretic effects of horsetail supplements in humans (10). It should also be borne in mind that herbal preparations may contain varying amounts of active ingredients, which means that their effects may also vary.

Summary: Horsetail supplements are an herbal preparation used as a diuretic for mild water retention. A small study concluded that such a supplement can be as effective as the drug hydrochlorothiazide.

4. parsley

Parsley has long been used as a diuretic in traditional folk medicine. Traditionally, parsley is brewed into a tea that is drunk several times a day to reduce water retention (10).

Studies carried out on rats have shown that parsley can increase urine flow and have a mild diuretic effect (13). To date, however, no human studies have investigated the diuretic effect of parsley. As a result, it is not known whether parsley has the same effect in humans and what dosages are most effective.

Summary: Parsley has long been used in traditional medicine as a mild diuretic. However, there are still no corresponding human studies, so its effect remains unclear.

5. hibiscus

Hibiscus is the collective name for a family of plants known for their brightly colored flowers. The calyx of this plant is used to make a medicinal tea called roselle or "sour tea".

Although there is limited research, sour tea is said to have a number of health benefits, including lowering blood pressure in people with hypertension (14). This tea is touted as a diuretic and an effective remedy for mild water retention.

Some laboratory and animal studies suggest that this tea may have a mild diuretic effect (15, 16). In a small Thai human study, 18 people were given 3 grams of hibiscus in the form of sour tea for 15 days, but no effect on urine output was observed (14).

All in all, the results were mixed. Despite a diuretic effect observed in animals, small human studies have so far failed to demonstrate a diuretic effect (14, 17).

Summary: Hibiscus may have a mild diuretic effect, but this has not yet been demonstrated in human studies.

6. caraway

Caraway is a spice that is often used in dishes such as bread, cakes and desserts. Ancient therapies such as Ayurvedic medicine from India, which use plants as medicine, use caraway for a range of medicinal purposes, including the treatment of indigestion, headaches and morning sickness (18). In traditional Moroccan medicine, caraway is also used as a diuretic.

A study conducted with rats found that administration of a caraway extract in liquid form significantly increased urine output over a 24-hour period (19). However, this is the only study to date that has investigated the diuretic effects of caraway. Further studies are therefore required before conclusions can be drawn about the diuretic effect of caraway in humans.

Summary: It has been shown that caraway can increase urine output in rats over a 24-hour period. However, there are no human studies on this topic to date.

7 Green and black tea

Both black and green tea contain caffeine and can act as diuretics. It has been shown in rats that black tea has a mild diuretic effect. This was attributed to the caffeine content of the tea (20).

However, as in the case of coffee, regular tea consumption can lead to the development of tolerance to the diuretic effects of caffeine. This means that the diuretic effect of tea is only likely to occur in people who do not drink tea regularly (3).

Summary: The caffeine content of green and black tea has a mild diuretic effect, but this is unlikely to occur in people who drink tea regularly due to the habituation effect.

8. nigella sativa

Nigella sativa, also known as black cumin, is a spice that is touted for its medicinal properties. These include a diuretic effect (21).

Studies conducted with animals have shown that a Nigella sativa extract can increase urine production and lower blood pressure in rats with high blood pressure (22, 23, 24).

This effect could be partly explained by the diuretic effects of the extract (25).

However, no human studies have yet been conducted. For this reason, it is unclear whether Nigella Sativa has a diuretic effect in humans or animals that do not suffer from high blood pressure. In addition, the doses used in the studies were much higher than the amounts that would be consumed if this spice was added to the diet (25).

Summary: Animal studies have shown that nigella sativa may be an effective diuretic for animals with high blood pressure, but no human studies have yet been conducted.

Other ways to reduce water retention

In addition to using diuretic plants and supplements, there are other strategies that can also help reduce water retention. These include, among others:

Exercise: Physical activity can help you get rid of excess fluid retention by increasing blood flow to the tissues and sweating (26, 27)
Increasing magnesium intake: Magnesium is an electrolyte that helps regulate fluid balance. Magnesium supplements have been shown to help alleviate water retention in women suffering from premenstrual syndrome (28).
Eating potassium-rich foods: Eating potassium-rich foods can increase urine production and reduce sodium levels, which can reduce water retention (29)
Adequate hydration: Some people think that dehydration can increase the risk of water retention (32)
Reduced salt intake: A diet high in salt can promote water retention (30, 31)

Conclusion

Incorporating some of these foods and drinks into your diet could help you reduce mild water retention. However, many of these remedies lack solid evidence for their effectiveness, making it a bit of a gamble. Nevertheless, combining some of these foods with other healthy changes such as a healthier diet, exercise and adequate hydration could help you get rid of that bloated feeling.

References:

Source: https://www.healthline.com/nutrition/best-diuretic-foods-drinks

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