8 Foods and Drinks with Natural Diuretic Properties to Help with Bloating♪

A diuretic effect is the process of increasing urine volume and excreting excess water from the body.

A state where excess water accumulates in the body is called "water retention (bloating)," which can cause the face to feel puffy or lead to swelling in the legs, ankles, hands, and feet.

There are various causes for bloating, and it can sometimes mask serious illnesses such as kidney disease or heart failure.

On the other hand, many people experience mild bloating due to hormonal changes, menstruation, or maintaining the same posture for long periods, such as during long flights.

If water retention is caused by an underlying medical condition or if you experience sudden, severe swelling, it is important to see a doctor immediately.

However, for mild bloating not caused by an underlying disease, certain foods and supplements may help improve the condition.

Here, we will introduce 8 foods and drinks expected to have natural diuretic effects, along with their scientific basis.

1. Coffee

Coffee is a very popular beverage, and various health benefits have been reported.

Also, because it contains caffeine, it is known as a natural diuretic.

In particular, caffeine in amounts of about 250–300 mg (about 2–3 cups of coffee) is known to exhibit a diuretic effect.

Therefore, drinking a few cups of coffee may increase urine volume.

However, a typical cup of coffee does not contain that much caffeine.

Furthermore, it is thought that people who drink coffee regularly develop a tolerance to caffeine, making them less likely to feel the diuretic effect.

2. Dandelion Extract

Dandelion extract (scientific name: Taraxacum officinale) is a herbal supplement also known as "lion's tooth," which has long been used in the hope of achieving a diuretic effect.

It is thought that dandelions may have a diuretic effect because they are rich in potassium.

When you consume foods high in potassium, the kidneys excrete more sodium and water.

Modern diets are high in sodium and tend to be low in potassium, making it easy for water to accumulate in the body.

In theory, the potassium in dandelions may reduce bloating caused by excess salt intake.

Animal studies have not yielded consistent results regarding diuretic effects.

Also, studies involving humans are very limited.

A small-scale study reported an increase in urine volume within 5 hours after taking a dandelion supplement.

3. Horsetail

Horsetail (scientific name: Equisetum arvense) is a herb that has long been used as a diuretic.

Currently, it is sold in the form of tea and capsules.

However, there is not much scientific research on it.

In a small study of 36 men, horsetail showed an effect comparable to the diuretic "hydrochlorothiazide."

While generally considered safe, long-term use is not recommended.

Also, people with kidney disease or diabetes should avoid using it.

Note that because herbal products vary in the content of active ingredients, effects also vary from person to person.

4. Parsley

Parsley has long been used as a diuretic in folk medicine.

It was usually brewed as a tea and drunk several times a day.

Studies using rats have confirmed that parsley increases urine volume and exhibits a mild diuretic effect.

However, no studies have been conducted on humans.

Therefore, it is not yet known whether it has the same effect on humans or what amount is effective.

5. Hibiscus

Hibiscus is a member of a group of plants that produce beautiful, vibrant flowers.

Its calyx is consumed as a herbal tea called "roselle tea" or "sour tea."

Sour tea is said to have various health benefits, such as lowering blood pressure in people with hypertension.

It is also used as a diuretic for mild bloating.

Mild diuretic effects have been confirmed in test-tube and animal experiments.

However, in a study of 18 people in Thailand, consuming 3g of hibiscus daily for 15 days did not result in an increase in urine volume.

6. Caraway

Caraway is a spice also known as "Persian cumin" or "meridian fennel."

It is often used in dishes such as bread, cakes, and desserts.

In the traditional Indian medicine of Ayurveda, it has been used to treat indigestion, headaches, and morning sickness.

In traditional Moroccan medicine, it is also used as a diuretic.

In a study using rats, giving them caraway extract significantly increased urine volume within 24 hours.

However, this is the only study in this field, and no studies have been conducted on humans.

7. Green Tea and Black Tea

Because green tea and black tea contain caffeine, they may exhibit a diuretic effect.

In rat studies, it has been confirmed that black tea has a mild diuretic effect.

This is thought to be mainly due to the caffeine.

However, as with coffee, people who drink tea regularly develop a tolerance to caffeine, making them less likely to feel the diuretic effect.

8. Nigella Sativa (Black Cumin)

Nigella sativa is a spice also called "black cumin," and various medicinal benefits, including diuretic effects, are expected.

Animal studies have shown that Nigella sativa extract increases urine volume and lowers blood pressure in hypertensive rats.

Part of this action is thought to be due to a diuretic effect.

However, no studies have been conducted on humans.

Therefore, it is not known whether it has the same effect on healthy people or those with normal blood pressure.

Furthermore, the amounts used in the studies were far greater than the amounts typically used in cooking.

[Other Ways to Improve Bloating]

Besides food and drink, there are other ways to reduce bloating.

* Exercise

Exercise improves blood flow and promotes sweating, which can help excrete excess water.

* Increase Magnesium Intake

Magnesium is an electrolyte that regulates water balance in the body.

Magnesium supplements have been shown to help reduce bloating in women with premenstrual syndrome (PMS).

* Eat Foods High in Potassium

Potassium promotes urine production and reduces sodium, which helps suppress water retention.

* Drink Enough Water

When you are dehydrated, your body may actually become more prone to retaining water.

* Limit Salt Intake

Excessive salt intake is a cause of water retention.

Incorporating the 8 foods and drinks expected to have natural diuretic effects into your diet may help improve mild bloating.

However, for many of these, there is not yet sufficient scientific evidence, and effects vary from person to person.

Therefore, it is important to combine them with healthy lifestyle habits such as a balanced diet, moderate exercise, sufficient hydration, and avoiding excessive salt intake.

Such efforts are expected to help alleviate "bloating" and "puffiness" in the body.