FAQs in diet: Does eating lettuce make you retain fluids?

Lettuce

We often find people who do not want to consume lettuce (especially before going to sleep) because they comment that it retains fluids and is indigestible.

Today we will see what answer the current scientific evidence gives us to the question: Does eating lettuce make you retain fluids?

What does “retain fluids” mean?

We have to know that to survive our body must reach a state of balance so that everything can function properly. That is to say: our temperature should be around 37ÂșC, the heartbeat between 60-85, etc. As we live in a changing environment, this balance can be very easily altered, so the body must constantly adopt measures to correct these alterations. For example: If it is very hot we begin to sweat to dissipate the excess heat, 60-70% of our organism is water and those in charge of regulating its presence in our body are hormones (vasopressin , aldosterone, and atrial natriuretic peptide)

We speak of “fluid retention” when for some reason there is an imbalance in this system and more water accumulates than necessary in our body. This mainly causes a sensation of generalized “swelling” that can be more or less important or prolonged depending on the cause that is causing it.

What can cause “fluid retention”?

Basically, all those things that cause: “fluid retention” will produce:

  • That more liquid reaches the tissues than necessary
  • That prevents fluid from the tissues from returning to the blood vessels
  • An alteration in the lymphatic vessels causing them to not be able to perform their function correctly

The most frequent causes are:

  • Hormonal alterations: Pregnancy, menopause, thyroid.
  • Obesity
  • Age: The older the less ability to eliminate fluids = more retention
  • Diseases: Heart failure, kidney failure, varicose veins, venous failure, thrombosis, tumors, inflammatory diseases
  • Jobs or situations that require you to stand or sit for long hours
  • Use of certain drugs: antidepressants, hormonal treatments, corticosteroids
  • High heat or humidity
  • Excess salt intake: the body retains water to neutralize excess sodium

What properties does lettuce have?

Lettuce is a plant with little nutritional value since 90-95% is water. Still, it is rich in vitamins and minerals such as phosphorus, iron, potassium, and amino acids.

As you can see from its composition, due to a large amount of water it has, eating lettuce causes a diuretic effect. That is to say: if everything works correctly in our body, the regulation mechanisms will start up and we will pee more since we will have consumed a lot of water. Lettuce also contains a natural substance called Lactucin that acts as a painkiller so it can help us fall asleep.

Even so, the digestion of lettuce can be uncomfortable for certain people due to a large amount of fiber it has. If this happens, gas is caused and the consequent abdominal swelling due to the latter (but in no case due to fluid retention). It is recommended at this point that each person personally evaluate how they feel the consumption of lettuce at this level.

Conclusions:

  • Eating lettuce (either at night or during the day) does NOT make you retain fluids. On the contrary: it is a natural diuretic.
  • Eating lettuce can be indigestible for some people and cause gas: if it doesn’t suit you, just don’t eat lettuce.
  • If you notice that after consuming a salad you retain more liquid, it is probably due to excessive sodium intake. Sodium is found in salt and in many of the sauces or vinaigrettes with which some people accompany salads: reduce its amount and most likely the retention will also disappear.

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