When experiencing perimenopause symptoms, maintaining a healthy diet can help reduce water weight and puffiness. Here are some foods that are known to be beneficial for reducing water retention and promoting overall health during this stage:


Cucumbers have high water content and act as a natural diuretic, helping to flush out excess water from the body and reduce puffiness.


Like cucumbers, watermelon is also hydrating and diuretic due to its high water content. It helps to reduce water retention and bloating.

Leafy Greens

Foods such as spinach, kale, and Swiss chard are rich in minerals like potassium and magnesium, which help balance fluids in the body and reduce water retention.


Ginger has natural anti-inflammatory properties and can help reduce swelling and bloating. It can be consumed fresh, added to teas, or used as a spice in dishes.


Celery is a low-calorie vegetable with diuretic properties that can aid in reducing water weight. It is also a good source of potassium, which helps maintain fluid balance.


Asparagus acts as a natural diuretic and is known for its ability to help flush out excess water from the body. It is also rich in antioxidants and fiber.

Lemon Water

Sipping on warm lemon water can help stimulate digestion and flush out toxins from the body, reducing water retention.


Bananas are a good source of potassium, which helps regulate fluid balance in the body. They also contain fiber, which aids digestion and can help alleviate bloating.


Pineapple contains bromelain, an enzyme that aids digestion and helps reduce inflammation. It can help alleviate bloating and water retention.

Herbal Teas

Certain herbal teas, such as dandelion tea and nettle tea, have diuretic properties and can help reduce water weight and puffiness.

Remember, it’s essential to maintain a balanced and varied diet that includes a mix of healthy foods. Alongside incorporating these foods, it is equally important to stay hydrated, limit sodium intake, and engage in regular physical activity to support overall health and manage perimenopause symptoms effectively.

Explore Better Hormone Health

ReVital offers free consultations where you can speak to one of our clinicians about ReVital’s Bioidentical Hormone Replacement Therapy. At ReVital, we can conduct simple blood tests to evaluate the levels of these hormones in your system and prescribe supplements or therapies to treat and control the majority of hormonal imbalances. Remember, every woman’s experience is unique, so it’s important to consult a healthcare professional for personalized guidance and support throughout the perimenopause journey.