Helpful Reference Plant-Based Nutrition

Plant-Based Diuretics

For many of us, there eventually comes a time when we find that we are retaining fluid.  This can be a result of many reasons and some of which include injuries, medical issues or medications.  Some reasons are natural and cyclical.  It could be our diet and inclusions of foods that are prepared with high amounts of sodium.  It can happen because of hormones and lifestyle, or even the hot summer temperatures.  There are many reasons for people to retain fluid but the fact of the matter is that it is a very uncomfortable experience.  It causes weight gain, swelling of the face, midsection, limbs, and fingers, and it leaves us with a constant feeling of bloating and fullness.

Fortunately, there are many plant-based foods that are natural diuretics.  Consuming these foods can help provide relief in uncomfortable times and help you lose the extra water weight without inviting countless additional side effects that tend to accompany most medications.

  1. Watermelon. This fruit is over 90 percent water and has many beneficial nutrients that help with the urination process and optimize good health.  It contains an abundance of vitamins and minerals and can protect against numerous health problems including diabetes. It has restorative elements like L-citrulline, which helps one recover after intense workouts.  It can reduce the severity and frequency of asthma attacks.  It is healthy for the heart. It eases inflammation and is a very effective pain reliever.  It protects nerves and pH balance.  It is a digestive aid, helps protect teeth and gums, and kidneys, and can prevent heat exhaustion and stroke.
  2. Ginger. This plant is one powerful anti-inflammatory and possesses the ability to flush the body of excess fluids. It is packed with medicinal properties, can treat many forms of nausea, relieve muscle pain, lower blood sugar and protect the heart, treat chronic conditions and menstrual pains, lower cholesterol, help with dementia, fight infections, and protect against cancer.
  3. Kale. Green leafy vegetables are packed with phytonutrients and kale is among the plants with the most abundant amount of nutrients. It is an excellent source of antioxidants and vitamin C, vitamin K, and beta carotene.  It has numerous cancer-fighting properties.  It can protect the eyes and aid in a person’s attempt to maintain a healthy weight.  Also among kale’s healthy properties is the ability to rid the body of unnecessary elements like excessive water.
  4. Pineapple. Pineapple has abundant amounts of protective enzymes.  It improves vision, immunity, and bone health. It also treats arthritis, improves circulation, treats inflammation, as well as cough and cold.  It can treat asthma, control diabetes, and increase fertility.  It also can regulate blood pressure, dissolve kidney stones, and protect the heart.  Additionally, it assists in removing excess water from the body.
  5. Celery. This vegetable packs a powerful punch with each stalk!  Celery reduces blood pressure, prevents urinary tract infections and cancer, treats diabetes, reduces arthritis pain, relieves migraines, prevents cataracts, aids in weight loss, and more. It is also an effective diuretic.
  6. Cucumbers. In addition to helping with expunging excessive water from the body, cucumbers can freshen breath, reduce inflammation, help with stress, fight cancer, and support a healthy weight, brain, and heart. They help to maintain hydration, ease heartburn and sunburn, soothe muscle and joint pain, reduce cholesterol, help keep the kidneys in good shape, and much more.
  7. Asparagus. Not only is asparagus a helpful diuretic, it helps to regulate blood sugar and maintain healthy homocysteine levels. It improves fertility, helps with hangovers, reduces inflammation, improves eyesight, increases cell production, treats epileptic symptoms, reduces the risk of neurodegenerative diseases, helps lower cholesterol, and more.
  8. Lemon. Lemons remove excess water from the body and provide many other healthful benefits such as aiding in weight loss and helping to prevent kidney stones.  Lemons help treat indigestion and fever.  They are helpful for hair, nails, and skin. They cure burns, soothe respiratory disorders, treat rheumatism and cholera, and relax muscles and joints.  They have coagulant and antiseptic properties, so they are effective at stopping internal bleeding. It also has been found that placing a little lemon juice on a cotton ball inside the nose can stop a nosebleed.
  9. Beets. Among the many health benefits of beets are lowered blood pressure, increased endurance and stamina, better digestion, better brain health, cancer and anemia prevention as well as weight loss, improving heart health and promoting liver detoxification, a boost in immunity, reduced birth defects, increased libido, reduced respiratory issues, and much more.
  10. Peaches. Peaches are packed with antioxidants and naturally help with weight control.  They are good for the heart and skin, and they help prevent cancer. They boost ocular function, detoxify the body, and reduce inflammation.  They also reduce stress, help prevent anemia, promote stronger bones and teeth, enhance immunity, and they have anti-aging properties.  They also remove excess water from the body.
  11. Cilantro. Cilantro rids the body of heavy metals, removes excess water, protects against oxidative stress, reduces anxiety, and improves sleep.  It prevents urinary tract infections, protects against food poisoning, and prevents neurological inflammation.  It improves menstrual function, soothes skin irritations, and protects against colon cancer.
  12. Cabbage. This plant reduces inflammation, reduces water weight, improves digestion, lowers blood pressure and supports heart health.  It is packed with vitamins and protects against radiation therapy.  It regulates heart health, cholesterol levels, and healthy digestion.  It prevents cataracts and prostate cancer.  It speeds up healing, regulates blood pressure, reduces muscle aches, and more.
  13. Grapes. Grapes treat asthma, strengthen bones, reduce water retention, strengthen bones, relieve constipation, balance cholesterol levels, prevent breast cancer, reduce the risk of Alzheimer’s, reduce the risk of macular degeneration, treat migraines, boost immunity, prevent fatigue and heart attacks, reduce the risks of kidney diseases, help with anemia, and even more.
  14. Berries. Not only do berries rid the body of excess water, they are loaded with antioxidants and improve blood sugar and insulin sensitivity.  They are high in fiber and they fight inflammation.  They also protect against cancer, strengthen memory and brain function, keep arteries healthy, lower cholesterol, and are great for the skin.
  15. Onions. Onions have antimicrobial properties and prevent the growth of harmful bacteria, yeast, and microbes.  They regulate blood sugar levels, boost bone health, prevent cancer, and help with eye and mouth irritation.  They also regulate fluid levels in the body.
  16. Garlic. Garlic is a power food and it can be used to treat a ton of conditions such as cancer, heart disease, hypertension, and high cholesterol.  It helps with the common cold, boosts the immune system, treats yeast infections and conditions of the mouth and tooth decay.  It treats ulcers and intestinal infections.  It treats and prevents cancer.  It helps with allergies, protects the skin, helps remove scars, and has anti-aging properties.  It detoxifies the body and improves brain function.  It is one powerful plant!
  17. Bell peppers. Peppers reduce excessive water retention, promote eye health, and prevent anemia.  They also are nourishing for fetuses, they are ideal for weight loss, and promote digestive health.  They have anti-aging properties, promote respiratory health, and much more.
  18. Apple Cider Vinegar. This is an effective diuretic and it is low in calories.  It has powerful acetic acid properties and kills many types of harmful bacteria.  It regulates blood sugar levels and reduces belly fat.  It protects against cancer, lowers cholesterol levels, and improves heart health.  It can cure hiccups and ease stomach pain.  It can soothe a sore throat, clear a stuffy nose, and aid in digestion.  It can clear acne, boost energy, and relieve cramps.  It also has many other amazing benefits.

Here is another helpful article on natural diuretics and how to consume them.



  1. “Why Am I Retaining Water?” WebMD.
  2. “20 Natural Diuretics to Add to Your Diet,” Eat This, Not That!
  3. “11 Proven Benefits of Ginger,”
  4. “10 Proven Benefits of Kale,”
  5. “13 Impressive Health Benefits of Watermelon.” Natural Food Series.
  6. “17 Amazing Health Benefits of Pineapples.”
  7. “15 Incredible Celery Benefits.”
  8. “9 Amazing Health Benefits of Cucumbers,”
  9. “16 Superb Health Benefits of Cucumbers,”
  10. “14 Impressive Benefits of Asparagus,”
  11. “15 Evidence-Based Facts About Lemons.”
  12. “22 Amazing Benefits of Beets.”
  13. “18 Amazing Benefits of Peaches.”
  14. “15 Natural Diuretics.”
  15. “12 Cilantro Benefits.”
  16. “Benefits of Cabbage.”
  17. “20 Health Benefits of Cabbage.”
  18. “17 Surprising Benefits of Grapes.”
  19. “11 Reasons Why Berries Are Among the Healthiest Foods on the Earth.”
  20. “Onions 101: Nutrition Facts and Health Effects.”
  21. “Foods with Healing Power: The Health Benefits of Garlic.”
  22. “33 Surprising Health Benefits of Garlic.”
  23. “Health Benefits of Bell Peppers.”
  24. “11 Health Benefits of Bell Peppers,”
  25. “6 Proven Health Benefits of Apple Cider Vinegar.”
  26. “Apple Cider Vinegar Benefits.” Reader’s Digest.
  27. “Natural Diuretics.”

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