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Foods Proven to Help Fight Cellulite

By Catherine Roberts

Medically Reviewed by Julie Ching, MS, RDN, CDE

Cellulite, also known as gynoid lipodystrophy, is an aesthetic condition where fat deposits are visible underneath the skin, giving a dimpled effect. It can show up in any location, but the legs and bottom are most notable. Cellulite occurs in over 80-percent of the female population, with much fewer occurrences in men.

There are a number of different factors that cause cellulite. Excess estrogen, caused by hormonal imbalances or excess weight, can be a factor in cellulite production. Also, imbalanced blood glucose levels found in people such as diabetics and pre-diabetics can cause cellulite, and stress plays a huge role in the development of cellulite.

Other factors that can cause cellulite are genetic predispositions, gender, race, underlying medical conditions, and lifestyle choices. Scientists argue that there may be no cure for cellulite, but we can battle its appearance.

Here are 14 powerhouse foods that have been shown to help fight the appearance of cellulite to get you back looking your best.


Sardines and other fatty fish are high in omega-3 fatty acids. You naturally eat estrogen promoting foods with omega-6 fatty acids. These are found in grains and other carbohydrates. Enjoying fish can combat the estrogen you get through your daily diet. Sardines are high in omega-3 fatty acids, as are salmon and oysters.

There are many great supplements on the market to make it easier to get these beneficial fatty acids.


Citrus fruits are great for their ability to lower the impact of carbohydrates on your body. Carbohydrates are quickly digested by the body and converted into sugar, affecting your glucose levels. Enjoy a spray of lemon on your food to bring a delicious flavor and health benefits.

Citrus fruit can also clean out your liver, which can lower your estrogen levels. This will help keep your legs and thighs looking trim and taught.

Red Wine

Red wine contains resveratrol, which some people believe can have anti-aging benefits. Unfortunately many of the studies on this compound have been retracted after research misconduct. There are new studies looking at resveratrol and its possible estrogen lowering abilities.

This compound is found in the skin of grapes, with the highest natural amount in red wine. You can find resveratrol supplements for higher concentrations than you can consume.

Chicken Breast

Lean meat like skinless chicken breast is for balancing blood sugar levels. Protein keeps you full for longer by slowing down digestion, which then affects the release of the pancreatic hormone responsible for keeping your sugar levels balanced. The regulation of glucose levels has a major influence on the development and appearance of cellulite. Stop it before it starts with a healthy diet full of lean proteins.


Onion and garlic are widely known for their medicinal effects. These members of the allium family are great at reducing your glucose levels. Raw is best with these flavorful additions. Enjoy a salad with fresh onion and a garlic dressing for a meal packed with sugar stabilizing health benefits. Other foods in this family are green onion, leek, and shallot.


Avocado is the perfect food for balancing glucose levels and keeping your cellulite at bay. This superfood is packed full of potassium and folate. While avocado is high in fat, it is also high in fiber. Enjoy this healthy fat in place of butter and sandwich spreads.

Avocado is a brilliant spread on toast with salt and pepper. Moderation is key with this high calorie food.


This delicious vegetable is a brilliant stress fighter. Asparagus contains folate, which is known to help you metabolize stress. Folate is a very important supplement for women of childbearing years. Folic acid and folate are the same vitamin, B9. Folic acid is the supplemental form, while folate is the naturally occurring version.

Asparagus is high in folate, as are beans, leafy greens, many fruits, and enriched cereal products.

Green Tea

Green tea contains amazing antioxidants which can help keep your body healthy, preventing cellulite before it starts. Some studies have found that it can raise your metabolism, reducing fat stores. Weight loss is one of the best ways to get rid of cellulite.

Cellulite are pockets of fat that are unevenly placed, so eliminating the fat will deplete the pockets, smoothing out your body. Drink green tea throughout the day to experience the most benefits.


Cherries and other berries are a great food for keeping your glucose levels under control. These fruits are low on the glycemic index, meaning that they raise your blood sugar slower than other fruit. Some other low glycemic index fruits include apples, pears, and peaches. Avoid high glycemic index fruit because of their high sugar content. These include all melons, mangoes, and pineapple.

Chamomile Tea

Chamomile tea is a great stress buster. The chemicals released when you’re under stress can have a physical effect on your body. Battle stress to keep your body looking great. Studies have found that chamomile supplements can lead to a dramatic reduction in anxiety. Enjoy chamomile tea before you go to bed for a great, relaxing sleep.


One important factor in the appearance of cellulite is hydration. It is important not only to drink water throughout the day, but to also consume foods high in water content. One great food for staying hydrated is cucumbers, which are usually 90-percent water.

Other foods high in water content are celery, watermelon, pineapple, lettuce, tomato, broccoli, and cabbage. Enjoy these fruit and vegetables raw when possible for maximum water content.

Raw Nuts

Raw nuts have amazing anti-estrogenic compounds. They contain plant sterols, which block the absorption of bed cholesterol. This compound increases progesterone in women and testosterone in men, which can balance out overactive estrogen. Nuts high in plant sterols include peanuts, almonds, walnuts, and pecans.

Vegetables and fruit only have small amounts of plant sterols, but you can find store bought foods fortified with plant sterols.

Whole Grains

Whole grains are also high in plant sterols. The types with the highest amounts of plant sterols include wheat germ, oat bran, rice bran, bran, whole wheat, and brown rice. Whole grains also balance your glucose levels by slowing the release of sugars. They are also high in fiber, which will keep you full for longer.

Get these great grains in your diet easily by replacing your white bread with whole grain bread, and white rice with brown rice.


Papaya is a great fruit because it’s packed with vitamin C. This vitamin supports the collagen in your skin, which keeps your body looking tight and healthy. When the collagen breaks down, your skin starts to sag and the fatty deposits can show through.

Papaya is a great alternative fruit that is high in vitamin C and is delicious. Enjoy a cup of this treat for breakfast for the same benefits of one large orange.

Looking for more information on healthy living? Check out these articles:


Julie Ching is a Registered Dietitian and Certified Diabetes Educator in Los Angeles. She decided to become a Dietitian after traveling through Europe, South America, and Asia and discovered a passion for food. She now works with people of all ages and varying disease states to improve their health. She is passionate about teaching people about nutrition so they can live their best life while still considering their cultural and socioeconomic backgrounds.

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