Best and Worst Foods for Lymphatic System
Wellness & SelfcareHolistic Health

The Best and Worst Foods for Lymphatic Drainage

The foods you eat can either help or hinder proper lymph function, so it’s important to know which to consume and which to steer away from.
The Best and Worst Foods for Lymphatic Drainage
Elisaveta Ivanova/Getty Images
By
Updated on September 25, 2025
by

Keeping your lymphatic system in check is an important way to take care of your body, and nutrition plays an important role. While there's no single diet that can guarantee healthy lymph function, knowing the best and worst foods for your lymphatic system can help you build an eating plan that supports your overall well-being.

Your lymphatic system is part of your immune system and is made up of vessels, nodes, and organs like your spleen and tonsils. It helps collect, filter, and drain excess fluid from your blood, all of which can help maintain your fluid levels, clear your body of waste, and protect you from illnesses.

However, scar tissue, infection, and underlying health conditions like cancer can block your lymph nodes from doing their job. This lack of lymphatic drainage may result in fluid buildup that can cause pain and swelling in the affected area — a condition known as lymphedema.

However, lifestyle changes like eating a well-balanced diet can promote healthy lymph function. Here are some foods you might consider adding to your meals, plus some food options that may be best to limit or avoid.

Foods to Eat

Here are foods that can support your immunity and overall health — and, as a result, lymphatic flow and drainage.

1. Protein

Protein is an essential nutrient for the health of your immune system cells. And the healthier your immune cells, the better your body can fight off invaders and preserve the well-being of your lymphatic system.

Good sources of protein include:

  • Chicken breasts
  • Fish like salmon and tuna
  • Soy products like tofu and tempeh
  • Legumes like lentils and beans
  • Dairy products like yogurt, milk, and cottage cheese
  • Eggs
  • Nuts and seeds

2. Vitamin C

Vitamin C can help prevent infections or make them go away faster. The result? Less strain on your lymph system and lower chances of a blockage, both of which can mess with lymphatic drainage.

Vitamin-C-rich foods for lymph health include:

  • Oranges
  • Lemons
  • Grapefruit
  • Kiwi
  • Strawberries
  • Broccoli
  • Brussels sprouts
  • Bell peppers
  • Cabbage
  • Cauliflower
  • Tomatoes

3. Vitamin B6

Another important vitamin for your lymph nodes is vitamin B6. Not getting enough of this essential nutrient in your diet may prevent the production of immune system cells called lymphocytes (which help your lymph system fight off infection) and impair proper drainage.

Foods rich in vitamin B6 include:

  • Tuna
  • Salmon
  • Chicken breasts
  • Beef liver
  • Potatoes
  • Chickpeas
  • Bananas
  • Fortified breakfast cereals

It's important to note, however, that too much vitamin B6 can cause unpleasant symptoms like nausea, headache, fatigue, or tingling, though this typically only happens after taking high doses of a vitamin B6 supplement rather than from food. To avoid side effects, consume no more than 100 milligrams (mg) of the supplemental form of vitamin B6 per day.

4. Zinc

Zinc is a mineral that helps create new immune system cells. However, low levels of zinc have been associated with reduced immune function and increased risk of infection, which can hinder proper lymphatic drainage.

If you're looking to add more zinc to your diet, consider these options:

  • Oysters
  • Blue crab
  • Fortified breakfast cereals
  • Pumpkin seeds
  • Turkey
  • Cheddar cheese
  • Shrimp
  • Lentils
  • Sardines
  • Greek yogurt

5. Water

Nutrient-dense foods aren't the only way to improve your lymphatic system. It's also important to hydrate. Drinking plenty of water can help lymph fluid move more easily through your body to prevent buildup.

How much water you need to drink varies from person to person. The general recommendation is about 9 to 13 cups of water per day for adults over the age of 18.

 However, your individual water needs may depend on underlying conditions and overall health status. If you're trying to calculate how much water is right for you, check in with your healthcare provider for an accurate recommendation.

Foods to Limit or Avoid

Some foods, however, may be best to limit or avoid, as these can inhibit proper lymph function.

1. Processed Foods

A diet high in processed foods can get in the way of a healthy immune system.

Some processed foods that can affect your immunity and lymph function include:

  • White bread
  • Donuts
  • Cakes
  • Cookies
  • Chips
  • Frozen pizza
  • Soda
  • Microwaveable meals
  • Hot dogs
  • Deli meat
  • Granola bars

2. Red Meat

Eating an excessive amount of red meat can upset your gut microbiome, which can lead to inflammation and decreased immune function.

Here are some meats to limit:

  • Beef
  • Veal
  • Pork
  • Lamb

3. Caffeine

Although caffeinated drinks like coffee are fine in moderation, drinking too much in a day can leave you dehydrated, which can get in the way of proper lymphatic drainage.

The U.S. Food and Drug Administration recommends no more than 400 mg of caffeine per day. This number equates to about two to three 12-ounce cups of coffee.

The Takeaway

  • Your lymphatic system is responsible for collecting and filtering excess fluid from body tissues, returning it to the bloodstream, and helping support the immune system, which helps prevent and fight against illness.
  • Nutrition plays an important role in the overall functioning of your lymphatic system.
  • Foods rich in protein, zinc, and vitamin C can help improve your lymph health.
  • However, processed foods, red meats, and caffeine may lower proper lymph function.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Lymphatic System. Cleveland Clinic. July 31, 2023.
  2. Lymphedema. Mayo Clinic. November 24, 2022.
  3. Nutrition and Immunity. The Nutrition Source.
  4. Restivo J. High-Protein Foods: The Best Protein Sources to Include in a Healthy Diet. Harvard Health Publishing. December 1, 2023.
  5. 8 Vitamins and Minerals You Need for a Healthy Immune System. Cleveland Clinic. December 4, 2020.
  6. Vitamin C: Fact Sheet for Health Professionals. National Institutes of Health Office of Dietary Supplements. July 31, 2025.
  7. Vitamin C. The Nutrition Source. March 2023.
  8. Stach K et al. Vitamin B6 in Health and Disease. Nutrients. September 17, 2021.
  9. Vitamin B6: Fact Sheet for Health Professionals. National Institutes of Health Office of Dietary Supplements. June 16, 2023.
  10. Zinc: Fact Sheet for Health Professionals. National Institutes of Health Office of Dietary Supplements. September 28, 2022.
  11. Oliveira N. Water. The Nutrition Source. February 26, 2025.
  12. Godman H. The Best Ways to Identify Processed Foods. Harvard Health Publishing. June 1, 2022.
  13. Bonetti G et al. Dietary Supplements in Lymphedema. Journal of Preventive Medicine and Hygiene. October 17, 2022.
  14. Spilling the Beans: How Much Caffeine is Too Much? U.S. Food and Drug Administration. August 28, 2024.
Meet Our Experts
See Our Editorial PolicyMeet Our Health Expert Network
Lynn Griger photo

Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

See full bio

Jill Corleone, RDN, LD

Author

Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.

See full bio
See Our Editorial PolicyMeet Our Health Expert Network