Foods that reduce ankle swelling

Updated June 13, 2017

Commonly known as, fluid retention, oedema is caused by abnormal fluid collection in your body. Peripheral oedema is characterized by swelling in your ankles, feet or legs, notes the University of Maryland Medical Centre. Common causes of ankle swelling include injury, pregnancy, obesity, prolonged standing, diabetes, varicose veins, blood clots and age. Adjusting your diet to include anti-inflammatory foods can help reduce ankle swelling.


According to the University of Maryland Medical Centre, vegetables are natural diuretics -- foods that alleviate fluid retention . Diuretics are beneficial for increasing your urine output and decreasing the amount of sodium in your body. Excessive amounts of sodium can promote swelling in the ankles and body areas. Examples of diuretic vegetables include beets, grapes, green beans, asparagus, parsley, garlic, leeks, onions, pumpkins and leafy greens.


Antioxidants are minerals, vitamins, phytochemicals or other nutrients that guard your cells and body from free radical damage, which is responsible for certain diseases and conditions such as peripheral oedema, reports Rice University. Fruits contain substantial antioxidant content, which can promote optimal body repair and functions. Examples of high antioxidant fruits include blueberries, blackberries, strawberries, raspberries, grapes, kiwi, cranberries, oranges and grapefruits.

Whole grains

Whole grains contain ample amounts of B vitamins and iron that are beneficial for reducing body swelling, notes the University of Maryland Medical Centre. B vitamins include thiamine, niacin, pantothenic acid, riboflavin, biotin and folic acid, which are good for promoting cell division and strengthening your immune system. Sources of whole grains include bulgur, millet, porridge, buckwheat, wild rice, brown rice and 100 percent whole grain pastas, cereals and breads.

Omega-3 fatty acids

Omega-3 fatty acids are packed with anti-inflammatory agents. Dr, Joel Meggs, author of the "Inflammation cure," notes that these nutrients are important to consume if you are suffering from swelling or arthritis in one of your limbs. Omega-3 nutrients are found in tuna, salmon, sardines, mackerel, lake trout, herring, halibut and other sources of fish. They are also found in flax seed, canola oil, soybeans, almonds and other nuts.

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About the Author

Lee has been writing freelance articles since 2001. His articles have appeared in various newspapers, magazines and online publications such as "Orleans Daily" and the "Audubon Health Review." He holds a Master of Science in nursing administration from Tulane University.