Beat the Summer Swell: Foods to Avoid for Lighter Legs
Experts reveal surprising culprits behind fluid retention during warmer months.
As temperatures rise, many experience the discomfort of swollen, heavy legs. This common summer complaint, known as edema, is often linked to lifestyle and diet. Understanding what triggers fluid buildup can help you feel lighter and more energized.
Understanding Summer Edema
Edema, or swelling from fluid accumulation in tissues, frequently affects the legs, ankles, and feet, especially in hot weather. Edema is a medical term for swelling caused by fluid buildup in the tissues,”
explains Dr. Asimah Hanif. It can also impact hands, arms, or the face.
While medical conditions like heart or kidney disease, and certain medications, can cause fluid retention, simple factors like poor circulation or prolonged sitting or standing can also lead to leg swelling. Even something as simple as sitting or standing for too long, especially in hot weather, can cause the legs to swell up,”
she notes.
Women may be particularly prone to this. For many women, mild edema is part of monthly hormonal shifts or travel-related fluid retention,”
says Dr. Terry Dubrow. Think of it as your body whispering that it’s holding on to water—often because something is off balance.”
Dietary Triggers for Fluid Retention
Certain foods, particularly those high in sodium and sugar, can significantly contribute to fluid retention and venous stagnation, resulting in swollen and uncomfortable legs. Avoiding these items, especially during summer, can offer relief.
Diet can play a big role in how much fluid your body holds onto,”
Dr. Hanif states. The biggest offender is salt. Eating salty foods—like chips, canned soups, takeout, or ready-made meals—makes your body hold onto more water, which can worsen swelling.”
Processed foods that might not taste overtly salty can also be problematic. Cured meats like bacon and ham, pickled items, and sauces such as soy sauce are frequently high in sodium. Things like bacon, ham, sausages, and other cured meats can also contribute. Pickled foods and sauces like soy sauce tend to be salty too,”
Dr. Hanif adds.
Sugar and alcohol also play a role. High-sugar diets can promote inflammation, leading to increased fluid retention. Alcohol, on the other hand, can dehydrate you and disrupt the liver and kidneys, impacting your overall fluid balance.
Five Foods to Rethink for Summer Swelling
Canned Tuna
The preservation process for canned tuna often involves added salt, making it a significant source of sodium.
Tomatoes
While rich in water, tomatoes contain histamine. This compound can increase blood vessel permeability, potentially contributing to water retention. Pairing them with diuretic foods like cucumbers may help.
Smoked Salmon
Similar to canned tuna, smoked salmon is frequently treated with salt for preservation and flavor. Sodium is the biggest culprit in water retention,”
according to Dr. Dubrow.
Crackers
Often perceived as a lighter snack, many crackers are processed and can be high in sodium. Refined carbs spike insulin and promote inflammation, which can worsen swelling,”
Dr. Dubrow explains.
Aged Cheeses
Cheeses like parmesan, gruyere, cheddar, and manchego tend to be high in sodium. The aging process naturally concentrates the salt content as moisture is lost.
Boosting Hydration and Reducing Swelling
Just as certain foods can cause fluid buildup, others can help mitigate it. Edema might show up as a little puffiness, but it’s your body’s way of asking for a reset. Choosing the right foods isn’t just about de-bloating, it’s about feeling lighter and more energized,”
says Dr. Dubrow.
He recommends incorporating magnesium-rich foods like almonds and dark chocolate, which are particularly beneficial for hormonal fluid balance. For instance, in the UK, around 60% of adults are reportedly not meeting the recommended daily intake of magnesium, a mineral linked to reduced bloating (National Health Service, 2023).
