• 4. Anti-Inflammatory Foods
  • Inflammation contributes to swelling. Reducing inflammation helps reduce fluid retention.
  • Groceries
  • Top sources:

  • Fatty fish – Salmon, mackerel, sardines (omega-3s)

  • Berries – Blueberries, strawberries, raspberries (antioxidants)

  • Turmeric – Contains curcumin, a powerful anti-inflammatory compound

  • Ginger – Fresh or dried, reduces inflammation

  • Olive oil – Extra virgin, rich in anti-inflammatory compounds

  • Leafy greens – Again! They’re just that good

  • Pineapple – Contains bromelain, which reduces swelling and inflammation

  • How much: Aim for at least one anti-inflammatory food at each meal.
  • 5. Hydrating Foods
  • Counterintuitively, dehydration can cause fluid retention. When you’re dehydrated, your body holds onto water. Staying well-hydrated—including through water-rich foods—helps flush out excess fluid.
  • Top sources:

  • Cucumber – 96% water

  • Lettuce – 95% water

  • Celery – 95% water

  • Zucchini – 94% water

  • Tomatoes – 94% water

  • Watermelon – 92% water

  • Strawberries – 91% water

  • Cantaloupe – 90% water

  • How much: Fill half your plate with these water-rich foods, especially in hot weather.