7 Foods that Make Your Face Puffy & What to Eat Instead

There’s nothing fun about looking in the mirror and noticing a puffy face. Whether this happens to you regularly or from time to time, it’s likely due to your diet. Certain foods and beverages cause face bloating due to water retention, inflammation, and other issues. Limiting these foods and switching them out for healthier alternatives can reduce face swelling and help you feel better too. Here are 7 foods that make your face puffy and what to eat instead.

7 Foods that Make Your Face Puffy & What to Eat Instead

1. Refined Carbohydrates
Refined carbs, such as white bread, pasta, and rice, pizza, pastries, and desserts cause facial bloating due to water retention. Since they’re processed in a way that removes most of the nutritional value, refined carbs are quickly broken down into sugar in the body and cause insulin levels to go up. This in turn causes water retention. They’re also responsible for increasing inflammation in the body, which also increases puffiness.

What to eat instead:
Whole grains such as whole wheat bread and rice alternatives like quinoa are high in vitamins, minerals, and fibre. So if you usually have toast or a bagel for breakfast, switch to a sprouted bread like Ezekiel instead of white bread. When you opt for nutrient-dense, fibrous carbs over refined carbs, it helps combat inflammation and keeps puffiness at bay.

2. High Sodium Foods
Your body uses sodium to aid muscle and nerve functions and control blood pressure, however, consuming too much salt can cause your body to hold in extra fluid, making your face look puffy. Foods with excess sodium typically include bottled salad dressings, chips, canned foods and soup, processed meats and foods, and soy and Worcestershire sauce.

What to eat instead:
When you’re craving salty food, opt for healthier choices such as homemade kale chips, edamame, popcorn (with little to no butter), unsalted nuts, carrots, snap peas, and roasted chickpeas. It’s always best to consume whole foods and prioritize fresh fruit and vegetables, which are low in sodium.

3. Dairy (milk, cheese, etc.)
Lactose intolerance is one of the most common digestive health conditions. People with this intolerance are unable to fully digest the sugar (lacoste) in milk. As a result, they may experience symptoms like gas, constipation, and bloating. If you experience bloating and other uncomfortable symptoms after eating dairy products, you may be lactose intolerant and should probably cut out dairy.

What to eat instead:
Since lactose intolerance is so common, there are plenty of dairy substitutes when it comes to milk, cheese, yogurt, etc. You should also focus on your gut. Fermented food and drinks, such as kefir, kimchi, kombucha, and sauerkraut have been shown to promote good bacteria or probiotics in your gut. These good bacteria can help by reducing overall bloating, including face bloating.

4. Alcohol
Alcohol is one of the biggest culprits of facial puffiness. Alcohol causes water retention and blood vessel enlargement, which can cause your face to look super puffy, especially in the morning after a night of drinking. It also causes inflammation in the digestive tract, which can cause swelling in the body, including the face.

What to drink instead:
We never want to rain on anyone’s parade. If you like having the occasional cocktail or glass of wine, go for it. But if you’re going to drink alcohol, make sure you’re drinking lots of water in between your drinks to counteract its bloating effects. More generally, staying hydrated throughout the day can help reduce water retention, stomach bloating, and the likeliness of facial puffiness.

5. Gluten
Similar to dairy and lactose intolerance, if you have a gluten intolerance or are sensitive to gluten (not to be confused with celiac disease, which is a severe allergy to gluten), it can lead to face puffiness. Gluten intolerance is a digestive issue that can result in bloating, gas, abdominal pain, and other digestive issues when you eat gluten. Gluten has also been found to boost the inflammatory response in the body, which can leave the face puffy and inflamed.

What to eat instead:
If you’ve noticed you’re sensitive to gluten, stick to gluten-free whole grains like quinoa, brown and wild rice, buckwheat, millet, amaranth, and gluten-free oats. There are also lots of gluten-free breads, bagels, and pastas out there you can find due to the general rise in gluten sensitivities.

6. Processed Foods
Processed foods like cereal, cheese, frozen meals, sauces and jams, chips, crackers, and meats like bacon and salami are super high in sodium, which we already know causes water retention and facial bloat. They’re also high in sugar, oil, and other additives like artificial colours, flavours and stabilizers. Processed foods can make your face bloat just as much as alcohol, making you look and feel hungover when you didn’t even drink.

What to eat instead:
Whole, minimally processed foods are the way to go. We know it can be hard to eat the perfect diet, but limited processed foods as much as possible. Get your protein in with eggs, lean meats, fish, and lentils. Eat lots of fruits and vegetables, as well as whole grains, nuts, and seeds. Try to eat whole foods as much as you can.

7. Sugary Foods
To put it simply, refined sugar wreaks havoc on your skin. Foods that are high in refined sugar cause your insulin levels to spike, creating inflammation and facial bloating. It also breaks down collagen and causes your skin to lose elasticity, which can cause sagging skin in the long run. Foods high in refined sugar include candy, cakes, cookies, pies, pastries, donuts, ice cream, and sweetened drinks.

What to eat instead:
If you’re craving something sweet, opt for sugar from natural sources such as fruit and berries. They will give you the sweet hit you need and help curb your cravings. Fruits like pears, apples, passion fruit, guava, and pomegranate are naturally sweet but also high in vitamins and fibre. Berries are also an awesome source of fibre and high in antioxidants, which are amazing for your health.

If your face gets puffy when you eat, try minimizing the foods above and opt for their healthy substitutes!


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