Are you prone to water retention and wondering what foods to avoid to limit this health problem? Here is a complete list, according to our dietitian-nutritionist Alexandra Murcier.
Water retention, also called edema in medical jargon, is an accumulation of water in certain parts of the body, generally the legs.
What causes water retention?
Water retention can be caused by different factors. For example, there are:
- Heat, which dilates blood vessels;
- Prolonged immobility, whether sitting or standing;
- A diet high in salt and/or low in protein;
- A hormonal imbalance, at different periods of life, such as during pregnancy, before the arrival of the period or at menopause;
- Certain medications, such as corticosteroids, antihypertensives, neuroleptic treatments and hormonal treatments;
- Certain diseases: venous, renal or cardiac insufficiency disrupt the fluid regulation system and lead to more or less serious edema;
- Or poor blood circulation, which hinders the fluid absorption process.
If we cannot act on certain causes, we can modify our diet to try to avoid water retention as much as possible. To do this, here are the foods you should no longer consume, according to our dietitian nutritionist Alexandra Murcier.
Avoid all foods rich in potassium
According to Alexandra Murcier, to limit water retention, the solution is to avoid foods rich in potassium.
- Among the vegetables to avoid, we therefore find: “cucumbers, mushrooms, cabbage, carrots and spinach” lists the specialist. All other vegetables should be well integrated into the diet, because “they are very rich in water, which contributes to our hydration.”
- Among the fruits to avoid, he can quote: “citrus fruits, bananas, apricots, avocados and fruit juices in general” advises Alexandra Murcier. In the same way, all other fruits should be consumed, for an otherwise balanced diet.
- Small clarification: the dried fruit“dates, figs or oilseeds (almonds, walnuts, pistachios)” are to be avoided. “Indeed, dried fruits (dates, figs, dried apricots) due to their concentration of nutrients caused by dehydration, concentrate minerals and therefore potassium. underlines the specialist.
- Among the starchy foods finally, potatoes are rich in potassium, just like legumes (lentils, split peas, dried beans, etc.). They should therefore be avoided in the context of water retention.
“Beyond these foods to avoid, you must also promote good hydration, avoid foods that are too rich in salt and avoid drinks that will dehydrate you, such as coffee or tea. concludes the specialist.