Manage oedema (water retention) with a healthy diet

Oedema is retained fluid that causes swelling, particularly in your hands and ankles, during pregnancy. There are a number of things which contribute to this, including: 

• Mineral deficiencies
• Too much sugar and salt in your diet
• Changing hormone levels

Luckily, there are lots of things you can do to reduce the likelihood of oedema, by thinking about what you eat and drink during your pregnancy.

See: Foundations of a healthy diet for you and baby: Micronutrients.

This may seem odd, but being dehydrated can cause water retention! So, make sure you drink plenty of water. Ideally, 8 medium glasses or 2–3 litres each day. Drinks can include water, fruit or herbal tea and milk. Limit sugary drinks, such as fruit juice and fizzy drinks.

Herbal teas, such as dandelion leaf tea or nettle tea will help release fluid and reduce oedema. But it's not advisable to drink too much herbal tea. See Foods to restrict in pregnancy for more information.

There are lots of other benefits of staying well hydrated. Your body needs water to: 

• Increase your blood volume by 50% to support your baby
• Make amniotic fluid
• Transport nutrients and remove waste products and toxins
• Help with digestion

Not only that, when dehydrated you may notice symptoms such as: 

• Headaches
• Irritability
• Tiredness
• Feeling dizzy or lightheaded
• Not needing to urinate
• Dark urine

Diuretics help your body to get rid of water and excess salt. Foods which are natural diuretics include

• Artichokes
• Asparagus
• Aubergine
• Beetroot
• Blackcurrants
• Brussels sprouts
• Cabbage
• Carrots
• Celery
• Cranberries
• Cucumber
• Ginger
• Grapes
• Lemons
• Pineapple
• Peppers
• Parsley
• Tomato
• Watermelon

Avoid eating too much salt - adding it to your meals or choosing foods that contain salt. Consider adding herbs and spices to your meal for flavour instead of salt. 

There is limited evidence that suggests swapping table salt for Himalayan pink salt is helpful. It contains less sodium than table salt and more than 80 minerals and elements including potassium and magnesium. It is now readily available in supermarkets.

Ultra-processed foods typically contain more sugar and salt than their homemade equivalents, as well as other ingredients and chemicals you wouldn't find in the home. Both you and your baby need a wide variety of nutrients during pregnancy to remain healthy and energised. Aim to reduce or avoid ultra-processed foods as much as possible.

Information provided by specialist nutritional therapist: Rosie Letts Nutrition.

The information contained above is provided for information purposes only. The contents of this article are not intended to amount to advice, and you should not rely on any of the contents of this article. Professional advice should be obtained before taking or refraining from taking any action as a result of the contents of this article. New Life Classes disclaims all liability and responsibility arising from any reliance placed on any of the contents of this article.