Fill up on lymph-boosting foods

“Choosing what to eat is one of the simplest and most effective ways to impact lymphatic health,” asserts Dr. Weinberg. “Aim to eat more whole foods and fewer processed foods, which create congestion and swelling that slow the flow of lymph fluid.” For speedier weight loss, add these quick tips.

Eat the rainbow. Enjoy colorful vegetables. “Naturally red foods, for example, contain antioxidants that keep the lymph moving freely,” says Dr. Weinberg. Also smart: Include plenty of raw fruit and vegetables. “They’re rich in enzymes and bioflavonoids that break down toxic buildup and keep the lymphatic system healthy.”

Swap your fats. “The more you cut back on saturated, long-chain fatty acids in dairy fats, palm oil and other vegetable oils, the better it is for your lymphatic system,” says Gainsley. This kind of fat clogs the lymph fluid. To get the benefits, cut back on dairy and processed foods (which tend to contain long-chain fatty acids) and switch to olive, avocado or walnut oil for cooking.

Drink plenty of fluids.

“Lymph fluid is about 95% water and becomes thicker when you’re dehydrated,” explains Dr. Weinberg. That’s why she recommends sipping water throughout the day and avoiding soft drinks and alcohol, which are dehydrating.