It’s common for hands and feet to feel swollen after sitting, standing, or eating salty foods. This puffiness, known as edema, usually comes from fluid buildup in the tissues. While sometimes linked to health conditions, simple diet and lifestyle changes can help ease swelling.
Why Swelling Happens
Too much sodium, long periods of inactivity, hot weather, hormonal shifts, or certain medications can cause fluid retention.
Foods That Help Reduce Swelling
Bananas & Potassium-rich foods (avocados, oranges, sweet potatoes) help the body release excess sodium.
Cucumbers & Watermelon provide hydration and act as natural diuretics.
Leafy Greens (spinach, kale, Swiss chard) offer magnesium and potassium to regulate fluids.
Berries support circulation with powerful antioxidants.
Pineapple contains bromelain, an enzyme that reduces inflammation.
Celery flushes out sodium and aids digestion.
Ginger & Turmeric fight inflammation and improve circulation.
Nuts & Seeds supply omega-3s, vitamin E, and magnesium for vascular health.
Lifestyle Habits
Stay active, elevate legs, limit salt, drink water, and wear supportive footwear or compression socks.
When to See a Doctor
Persistent or sudden swelling can signal heart, kidney, or vein issues—so medical advice is important.
By adding anti-inflammatory, nutrient-rich foods to your diet—and pairing them with healthy habits—you can ease puffiness, boost circulation, and support long-term wellness.