16 Natural Diuretics To Add To Your Diet

Enjoying a lavish dinner with all your favorite treats is without a doubt one of life’s greatest pleasures. 

But, the aftermath of such a huge meal, won’t feel that good. 

If you go overboard, then you will start feeling sluggish and bloated. 

All that excess fluid has to leave the body. And what better way to do that than with natural diuretics? 

Choosing the right diuretic foods can make a world of difference. 

But, when people need a more potent diuretic activity, they may turn to prescription diuretics. If you are not a fan of diuretic medication and prefer using natural diuretic foods instead, then these options can come in handy. 

Here, you can learn more about natural diuretics that can aid with water retention. 

What Is a Diuretic?

A diuretic is a substance capable of promoting diuresis – a better urine production. This could mean using a diuretic tablet, supplement, or food. They can promote adequate urine output, remove fluid retention, extra salt, and all those built-up metabolic products, like urea. 

Diuretics are so widely used that make them some of the most repeatedly prescribed drugs in the United States. Depending on the type of problem you have, you might need to take diuretics once or two times a day. 

What Are Diuretics Used For?

Diuretics, also known as water pills are a typical approach for blood pressure management. Because of their potent diuretic activity, they can flush out the excess water and salt from the system. 

Diuretic medication can give the kidneys a little nudge, so they can release more salt into the urine. Thus, curbing the fluid buildup and blood pressure. 

Diuretic meds can help with:

  • Ascites
  • Cardiomyopathy
  • Diabetes insipidus
  • Heart failure
  • High blood pressure
  • Nephrotic syndrome
  • Elevated intracranial pressure
  • Elevated intraocular pressure
  • Pulmonary edema
  • Renal failure

The three classic types include Loop diuretics, Thiazide, and Potassium sparing diuretics. Each type impacts various parts of the kidneys. But, this water pill can impact your blood potassium levels as well. 

If you are using a potassium-sparing diuretic, you could have excess potassium in your system. So, it’s best to talk to a specialist to make sure your potassium levels are in tip-top shape. 

16 Natural Diuretics

People can use diuretic foods and supplements to remove the excess water from their system. Although they may not have the exact diuretic property as conventional medication, they can boost urine flow and keep the blood pressure in check. 

Here are some natural, herbal diuretics that can prove useful.

1. Nettle Leaves

Nettle tea has potent anti-inflammatory compounds that may help with urine flow and kidney function. They boost uric acid removal and can prevent the formation of kidney stones. A nettle herbal tea can be a great option for removing the extra fluid and for BPH treatment.

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2. Hawthorn

Hawthorn may be a potent natural diuretic for water retention. It has plenty of medicinal properties, all of which can help when controlling high blood pressure and cholesterol levels. It can aid the heart system, amplify circulation, and may keep the artery blood flow in check. 

3. Horsetail

When dealing with excess water, many people turn to horsetail. Due to its diuretic effect, the product can help get rid of water retention. But it can also be used in the treatment of inflammatory disorders. 

4. Dandelion

Dandelion leaves are used for their mild diuretic effect. The dandelion leaves can also promote better digestion and appetite. The flower itself has impressive antioxidant compounds, making it a viable option for improving the immune system. 

5. Green tea

Green tea is packed with caffeine. This substance is a natural diuretic. Even if a single cup of green tea won’t be enough to supply the body with that much caffeine, having 3 cups, for instance, could help with fluid retention. 

Plus, consuming 8g of powdered green tea a day, for 2 weeks, helped dilate the blood vessels in chronic smokers. This suggests that the tea can keep the heart health in good shape.

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6. Juniper

Juniper extract or berries are typically used as antiseptic, anti-diabetes, and anti-arthritis products, including as a diuretic for treating autoimmune and gastrointestinal problems. Many related articles talk about the potential of extracts and essential oil of juniper. 

7. Black Tea

Made with boiling water, black tea contains 20mg of caffeine, making it a natural diuretic. It can help get rid of the fluid retention and keep the high blood pressure under wraps.

8. Cucumber

Cucumber is a diuretic food that can aid with cholesterol control and soothe constipation. This food has the capability to balance water in the body, which can be an added bonus for those with kidney and heart problems. Besides, in one cup of cucumber, you are getting about 4% of your daily vitamin C needs.

9. Hibiscus

Drinking hibiscus tea can be a great option for better digestion. This diuretic pulls the salt out and removes the fluid from the system.

To top it all off, you are supplying the body with a sugar-free drink, which is ideal when you are trying to remain hydrated

10. Parsley

Folk medicine is constantly praising the use of parsley tea for the water weight. The extra water that is held in the body is what is known as “water weight”. 

When the water weight keeps piling up, people feel puffy and bloated, particularly in the arms, stomach, and legs. That’s why parsley can be a good drink to enjoy whenever you feel like it. 

11. Coffee

Because of its caffeine content, coffee has been the go-to diuretic for a major portion of the population. It amplifies urination frequency. But, it is important that you don’t go overboard. 

Drinking huge amounts of this caffeinated drink can cause ear ringing, irregular heartbeat, agitation, anxiety, and headaches. So, refrain from consuming too much of this popular drink.

12. Caraway

Multiple compounds showcase the caraway’s anti-inflammatory and antioxidant properties. It can encourage proper digestion and weight reduction. Also, it might have an effect like a diuretic. 

Nigella sativa (black caraway) is a popular option in Arab folk medicine since it is used as a hypotensive and diuretic plant. 

13. Ginger

Ginger in the form of a dietary supplement can help manage the sodium and excrete water from the system. But, there is more to ginger than it meets the eye. 

Studies show that gingerol, the primary bioactive compound in ginger, features potent medicinal properties. It can aid in digestive function, metabolic syndromes, and inflammation. 

ginger benefits for men

14. Cabbage

Cabbage is a highly nutritious food and a diuretic. It can slightly stimulate the kidneys to release salt into the urine while supplying the body with a hefty dose of vitamins and minerals. 

15. Cranberries

Cranberry juice has diuretic compounds and it is highly hydrating. Whenever you are looking for something to drink, anything that won’t make you feel bloated, a freshly squeezed cranberry juice can do the trick. Cranberry juice may also offer some aid in preventing pain when urinating. 

16. Garlic

Other than its powerful smell, garlic is a potent diuretic as well. It is rich in medicinal properties and can contribute to the breakdown of fats. That’s everything you’ll need to keep the system in excellent shape. Especially when the extra water seems to be a real problem.

organic garlic supplement


There are all sorts of diuretics at your disposal. Whether you are looking for pharmacological agents, foods, teas, or supplements, you can find the product that will suit your needs. 

Many people like to try the natural route before going for conventional meds. Any of the 16 natural diuretics mentioned here can offer that necessary benefit. 

Although they may not be as potent as diuretic drugs, natural options can still make for a viable product to add to your daily routine. 

Besides, a simple change to your diet can go a long way. When you know which options to go for, you can create a practical strategy for removing the excess water.

Explore More

list of foods that cause water retention

​​​​List of Foods That Cause Water Retention.


  1. Tassell MC, Kingston R, Gilroy D, Lehane M, Furey A. Hawthorn (Crataegus spp.) in the treatment of cardiovascular disease. Pharmacogn Rev. 2010. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249900/
  2. Gründemann C, Lengen K, Sauer B, Garcia-Käufer M, Zehl M, Huber R. Equisetum arvense (common horsetail) modulates the function of inflammatory immunocompetent cells. BMC Complement Altern Med. 2014. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4132922/
  3. Clare BA, Conroy RS, Spelman K. The diuretic effect in human subjects of an extract of Taraxacum officinale folium over a single day. J Altern Complement Med. 2009Clare BA, Conroy RS, Spelman K. The diuretic effect in human subjects of an extract of Taraxacum officinale folium over a single day. J Altern Complement Med. 2009. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3155102/
  4. Babu PV, Liu D. Green tea catechins and cardiovascular health: an update. Curr Med Chem. 2008. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2748751/
  5. Raina R, Verma PK, Peshin R, Kour H. Potential of Juniperus communis L as a nutraceutical in human and veterinary medicine. Heliyon. 2019;5(8):e02376. Published 2019. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6726717/
  6. Jiménez-Ferrer E, Alarcón-Alonso J, Aguilar-Rojas A, Zamilpa A, Jiménez-Ferrer C I, Tortoriello J, Herrera-Ruiz M. Diuretic effect of compounds from Hibiscus sabdariffa by modulation of the aldosterone activity. Planta Med. 2012. https://pubmed.ncbi.nlm.nih.gov/23150077/
  7. Kreydiyyeh SI, Usta J. Diuretic effect and mechanism of action of parsley. J Ethnopharmacol. 2002. https://pubmed.ncbi.nlm.nih.gov/11849841/
  8. Zaoui A, Cherrah Y, Lacaille-Dubois MA, Settaf A, Amarouch H, Hassar M. Effets diurétiques et hypotenseurs de Nigella sativa chez le rat spontanément hypertendu [Diuretic and hypotensive effects of Nigella sativa in the spontaneously hypertensive rat]. Therapie. 2000. https://www.researchgate.net/publication/12353820_Diuretic_and_hypotensive_effects_of_Nigella_sativa_in_the_spontaneously_hypertensive_rat
  9. Anh NH, Kim SJ, Long NP, et al. Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials. Nutrients. 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019938/ 

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