Water retention: which foods should you prioritize?
Written on October 22, 2025, by Pauline de Santarome
En quête d'une silhouette plus légère et d'une sensation de bien-être ? La rétention d'eau est une gêne fréquente au quotidien, souvent bénigne mais inconfortable. Bonne nouvelle : l'alimentation est votre premier levier d'action contre la rétention d'eau. Certains aliments comme la pastèque, le concombre ou le poisson aident à drainer naturellement l'organisme, tandis que d'autres trop salés ou trop transformés l'aggravent. Dans cet article, on fait le point sur les aliments à privilégier, ceux à limiter, le vrai rôle de l'hydratation, et l'appoint que peuvent apporter certains compléments alimentaires minceur.
What is water retention?
Water retention, or edema, is an excessive accumulation of fluid in the body's tissues. Although often benign, this condition can be a major source of discomfort.
Les causes de la rétention d'eau multiples et peuvent être liées à des facteurs hormonaux, tels que les troubles menstruels ou la grossesse, mais aussi à des facteurs alimentaires (excès de sel, consommation insuffisante d'eau), à un mode de vie sédentaire, à des problèmes circulatoires ou encore à certaines pathologies.
The symptoms of water retention are varied and may include:
● A feeling of heaviness in the lower limbs
● Swollen legs, especially at the end of the day
● Swollen ankles
● Swollen feet
● Marks left on the skin when pressed (edema)
● Sudden and unexplained weight gain
Water retention can be a sign of an underlying health problem. It is therefore recommended that you consult a healthcare professional for an accurate diagnosis and appropriate treatment.
Quelle alimentation adopter contre la rétention d'eau ?
To effectively combat water retention, diet is key. Certain foods, thanks to their composition, promote the elimination of excess water while providing essential minerals to our bodies.
Fruits and vegetables rich in water
Fruits and vegetables rich in water, such aswatermelon, melon, cucumber, tomatoes, and citrus fruits, are great allies for draining the body. Their high water content promotes urine production, helping to eliminate toxins and excess sodium.
Sources of potassium: an essential mineral for water balance
Potassium, found in many foods, is essential for the body to function properly. It helps regulate blood pressure, transmit nerve impulses, and contract muscles. Bananas, avocados, dried fruits (apricots, raisins), dried vegetables (lentils, beans), potatoes, spinach, and mushrooms are excellent sources of potassium.
Diuretic properties: a draining effect on the body
Diuretic foods work by increasing urine production, which helps eliminate excess water and sodium retained in the body. In addition to fruits and vegetables rich in water, certain foods such as parsley, celery, dandelion, and green tea are known for their diuretic properties.
High-fiber foods: allies for drainage
Fiber, which is essential for healthy bowel function, also plays a role in managing water retention. By absorbing water in the intestines, it promotes bowel movement and thus limits fluid retention in the body.
● Green vegetables: broccoli, spinach, Brussels sprouts, etc. These vegetables are particularly rich in fiber, which helps regulate intestinal transit and promote the elimination of toxins.
● Red fruits: in addition to their antioxidant content, red fruits (strawberries, raspberries, blueberries) provide a significant amount of fiber, which helps to drain the body.
● Legumes: packed with fiber, legumes such as lentils, beans, and split peas are excellent for regulating digestion and reducing the bloated feeling often associated with water retention.
Proteins: allies in the fight against water retention
Although often associated with muscle building, protein also helps regulate water balance, stimulate metabolism, promote satiety, and thus indirectly contribute to better weight management.
Among the protein-rich foods to prioritize are:
● Lean meats: chicken, turkey, lean beef
● Fish: salmon, tuna, mackerel
● Eggs
● Dried vegetables: lentils, beans, chickpeas
Quels aliments limiter en cas de rétention d'eau ?
Adopter les bons aliments ne suffit pas : il faut aussi réduire ceux qui favorisent la rétention. Le principal responsable est le sel (sodium), qui pousse l'organisme à retenir l'eau. Voici les aliments à limiter en priorité :
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Le sel de table et l'excès d'assaisonnement salé : mieux vaut assaisonner avec des herbes et des épices.
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Les plats industriels et transformés (plats préparés, soupes en sachet, sauces du commerce), souvent très riches en sodium caché.
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La charcuterie (jambon, saucisson, lardons), particulièrement salée.
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Les fromages, surtout les plus salés et affinés.
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Les produits apéritifs salés : chips, biscuits apéritifs, cacahuètes salées.
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L'alcool, qui perturbe l'équilibre hydrique de l'organisme.
- Les excès de sucre et les produits ultra-transformés sucrés, qui peuvent aussi favoriser la rétention.
Faut-il boire moins d'eau en cas de rétention d'eau ?
C'est la question qui revient le plus souvent, et la réponse est contre-intuitive : non, il ne faut pas boire moins. Réduire sa consommation d'eau est généralement une mauvaise idée. Quand l'organisme manque d'eau, il a tendance à en retenir davantage par réflexe de protection.
Bien s'hydrater aide au contraire les reins à fonctionner correctement et à éliminer l'excès de sodium. En pratique, on conseille généralement de boire de l'eau régulièrement tout au long de la journée. Les tisanes drainantes (pissenlit, thé vert) et les aliments riches en eau contribuent aussi à cet apport.
Dietary supplements: a natural boost
Dietary supplements can be valuable allies in promoting water elimination and relieving heavy legs. In synergy with a balanced diet and good hydration, they provide beneficial active ingredients that act on the body's natural mechanisms.
Santarome's Organic Water Retention dietary supplement is specially designed to help combat water retention. Its formula combines plants traditionally used for their draining and purifying properties:
● Organic Pilosella: helps drain and eliminate toxins
● Green tea: promotes kidney function and contributes to digestive comfort
● Organic Cola Nut: promotes better weight management
● Organic Nettle: supports venous circulation
This formula is complemented by a trio of organic buds:
● Organic birch
● Organic ash
● Organic blackcurrants
Thanks to its 100% natural, organic, and vegan composition, this dietary supplement offers a gentle and effective solution for regaining a feeling of lightness.
★★★★★ - Paula
Bio water retention
"I tried the "Water Retention" treatment because I often had a feeling of heaviness in my legs, especially when the warm weather arrived! I can say that it was a success, and as an added bonus, I feel that the treatment has improved my digestion. I wouldn't hesitate to order it again!"
