man with a big belly wearing  a shirt and jeans, side view

If you’re among the millions of women plagued with bloating and water retention, then you know how bothersome it can be, and of course how unattractive you’re feeling. Typically, bloating is accompanied by gassiness, abdominal pain, and weight reduction, and even though there are lots of causes, the most common may be credited to our diet.

Bloating and Water Retention

There are a number of elements in our diet that contribute to acute water retention, like too much sugar, salt, insufficient protein, not enough fiber, and a lack in B-vitamins. The fantastic news is that a large part of these symptoms can be relieved with a few basic tips.

Here are some of the causes of bloating & water retention, and a few easy solutions to remove it:

Too much salt

Many people consume six times more sodium than they need, which accounts for the high blood pressure, kidney and heart diseases in this country. Your body needs some sodium to function properly, but many foods contain more than enough sodium with no consuming dangerously high levels. Sodium attracts and retains water and causes the surplus to be deposited beneath the skin causing swelling and fluid retention.

Reducing your salt intake by replacing processed foods with fresh foods, avoiding canned foods, and removing some additional salt to foods during and after cooking, can help you eliminate bloating and water weight. The recommended daily limit of sodium is 1,500 – 2,400mg for a healthy adult, meaning if you’re over 50, or have an existing health condition, then you want to lean towards the lower end of this range. Speak with your doctor about your sodium limitations and ensure that you check food labels to determine sodium content until you consume it.

Avoid drinking soda

you might want to think before you drink. Along with the gassiness, bloating, and water retention due to carbonation, studies have shown that most carbonated beverages can harm bones over time. Most soft drink brands are high in sugar, contain caffeine, and phosphoric acid, mostly unique to colas. The phosphoric acid lowers blood levels of calcium, so the body needs to draw calcium from bones. For the occasional cola drinker, there’s probably little danger, but for the habitual drinker, there’s substantial risk.

Sodas contain a whole lot of atmosphere, and the swallowing of air causes bloating, in addition to the fizz in soda, which causes gas to be trapped in your gut. To remove gassiness and bloating, forget the soda and replace it with water. You’ll be happier and healthier in the long term, and you’re going to have a flatter belly to show for it. Menta piperita tea or coffee will also help flush additional fluid in your body. Caffeine is a natural diuretic, but you will want to go easy on the coffee, since it can have the opposite effect if you become dehydrated. Peppermint is beneficial in eliminating bloating and gassiness as it calms the gut muscles and helps with digestion. Tarassaco tea (in the dandelion root) is just another herbal remedy which has diuretic properties, yet does not produce a potassium deficiency.


When you’re dehydrated, your mind overcompensates by releasing a hormone that tells your body to retain water and decrease urination. Drinking a lot of water helps flush out the extra fluids in the body. Ensure to keep hydrated by drinking 7-8 glasses of water every day.

Eat more protein

Stay away from high-carb foods, specifically bread and pasta. In large amounts, your body strikes these foods as intruders, triggering excess fluid buildup in the tissues. Opt for vegetables and protein as a meal rather, with no extra salt added. By eliminating the additional salt, you can lose up to five lbs of water weight in a couple of days!


This one ought to be clear – out with the bad, in with the good. Sweating flushes out toxins and fluids, and much more importantly, consistent exercise aids the digestive tract regulate itself, which can be very important in reducing bloating.

PMS (Premenstrual Syndrome)

In the week before menstruation, there’s a decrease in the hormone progesterone, which causes water retention. As the blood breaks down the progesterone, the kidneys retain sodium and water. When you are experiencing PMS or another hormonal condition, you will want to steer clear of diuretics, usually prescribed for individuals undergoing”edema,” (the swelling caused by an accumulation of excess fluids), and stick to a safer means of losing the water weight. By following the tips above, preventing sugar, salt, high-carbs, and drinking a lot, in addition to including foods with natural diuretic properties into your diet, (foods that have high water content) you’ll have the ability to help eliminate the extra fluids.

Perimenopause & Menopause

The fluctuation in hormones and replacement of estrogen are two of the common causes of water weight. Follow the same guidelines as with PMS to eliminate water weight.

Nutritional Deficiencies

Deficiencies of certain vitamins, such as thiamine (B1), B5 and B6, can lead to fluid retention. Thiamine, in particular, is required in order to release the energy from fats, proteins and carbohydrates, to be utilized by the body. To take care of a deficiency, you will find Vitamin B supplements in addition to many foods rich in these vitamins. Examples include: wholegrains, oats, brown rice, fish, poultry, red meat, nuts, eggs, yogurt, avocado, bananas, beans and yeast extract. Bananas, a staple in many peoples’ houses, are full of potassium and help remove water weight. If you are not keen on bananas, raisins are a fantastic alternative, but restrict yourself to a handful since they’re high in calories. Alternatively, increasing your intake of Vitamin A and C, help decrease the frailness of capillaries and reduce water retention.