Swelling in the hands and feet is generally not concerning, unless it happens suddenly and is accompanied by other symptoms.

The reasons behind the swelling can be various — from poor circulation to fluid retention and poor posture or movement habits. It usually goes away on its own, but if it persists, it can be a signal of an underlying health issue such as heart, kidney, or liver failure.

In many cases, changes in diet and lifestyle can make all the difference in managing the swelling in feet and hands.

Some foods naturally support healthy circulation and fluid balance while fighting inflammation. Adding these to your diet may ease swelling in your hands and feet.

1. Bananas

Bananas are a rich source of several essential nutrients, including potassium, vitamin C, and fiber.

When potassium levels are low, the body tends to hold on to sodium, which leads to fluid buildup and swelling in the hands and feet. Including potassium-rich foods in your diet—such as bananas, avocados, and oranges—helps get rid of the excess sodium, which in turn improves circulation and restores proper fluid balance. Believe it or not, a simple habit like having a banana a day can go a long way in keeping swelling under control.

2. Cucumbers

Cucumbers contain 90% water, which makes them the perfect vegetable that provides hydration to your body.

At the same time, cucumbers are rich in silica and antioxidants that support healthy connective tissues.

Since swelling can often be triggered by dehydration, adding cucumbers in your diet, whether raw, in salads, smoothies or in your water, can help you stay hydrated, reducing puffiness in your hands and feet.

3. Watermelon

Watermelon isn’t just sweet and refreshing but also one of the best foods for fighting swelling. Just like cucumbers, watermelon helps keep you hydrated, but it also serves as diuretic, helping the body get rid of the excess fluid.

At the same time, watermelon helps with inflammation due to being rich in vitamins A and C and lycopene.

On hot days, or after standing on your feet long hours, treat yourself with a cold watermelon, your body and soul will thank you.

4. Leafy Greens

Leafy greens such as spinach, kale, and Swiss chard are packed with magnesium and potassium, two minerals that work together to keep fluid levels steady.

As discussed above, potassium helps the body release excess sodium, while magnesium relaxes blood vessels and supports healthy circulation.

5. Berries

Imagine something small but powerful that boosts your health and you get berries of all kinds: blueberries, strawberries, raspberries, you name it.

These fruits are adored beyond their deliciousness, thanks to their anti-inflammatory properties. Also, the sweet berries are rich in antioxidants, especially anthocyanins, which protect blood vessels and improve circulation.

Starting your day with a handful of fresh berries is the way to go.

6. Pineapple

Fresh pineapple chunks or freshly squeezed pineapple juice sound like the perfect snack. Add this fruit’s natural enzyme, bromelain, to the list of benefits, and you have an ideal fruit for fighting inflammation and improving blood flow.

Athletes often eat pineapple after injuries to help reduce swelling. Juicy and healthy, so what more could you ask for?

7. Celery

Celery can naturally reduce water retention thanks to its diuretic effects, while its fiber promotes healthy digestion and decreases bloating.

While some research claim that its diuretic effects are mild, other suggest they are in fact very strong, so the conclusion would be that it depends on how you consume it.

While celery juice has less fiber than the raw vegetable, it can be richer in water and butylphthalide, making it a strong natural diuretic.

You can enjoy it as juice or munch on the sticks as a snack, the choice is yours to make.

8. Ginger and Turmeric

Ginger and turmeric are known as spices that have powerful anti-inflammatory properties. With that said, they enhance circulation, reduce stiffness, and help manage swelling.

Adding fresh ginger to tea or using turmeric in soups and curries is a simple way to take advantage of their natural health-boosting effects.

9. Nuts and Seeds

Unlike the fruits mentioned above, nuts and seeds aren’t rich in water and they don’t act as natural diuretics, yet the levels of magnesium they contain, especially almonds and cashews, helps fight swelling, including in hands and feet.

When it comes to nuts, however, you should avoid having the salted options since salt is what causes the swelling the most.

While the foods discussed in this article can be a helpful addition to a diet aimed at reducing swollen hands and feet, they should not be relied upon as the sole solution. If the swelling is persistent, seek medical help.