What you eat can play a major role in eye puffiness. Salty foods can cause fluid retention, while high sugar foods lead to inflammation, and caffeine and alcohol cause dehydration. While some degree of under eye puffiness is due to aging and genetics, your diet is definitely a contributing factor. If you’re constantly waking up to swollen eyes after a night of eating salty foods or drinking margaritas, you’re not imagining things. Here are six foods that cause puffy eyes and what to eat instead.
6 Foods that Cause Puffy Eyes & What to Eat Instead
1. Salty Foods
Salty foods are one of the major causes of water retention, so if you notice your eyes get puffy after a high sodium meal, you’re absolutely correct. Salt attracts and holds onto water. High amounts of salt leads to water retention or fluid build up in various tissues, including the skin around the eyes. This increased fluid can lead to puffiness. Since the skin under the eyes is very delicate, puffiness tends to be more significant in this area. Swelling caused by salt is usually most prominent when you wake up in the morning and should decrease as the day goes on, but if you’re looking to get rid of under eye bags, it’s best to limit your sodium intake.
What to eat instead:
When you crave a salty snack, reach for nuts and seeds, edamame, veggies with hummus, or popcorn (with little to no butter). Unsalted nuts and seeds are great sources of protein, healthy fat, and fibre, and are a great way to curb your salty food cravings. Edamame and hummus are both high in protein so will keep you nice and satisfied and help curb snacking. And popcorn is an excellent source of fibre and a great, crunchy alternative to salty snacks. When you’re cooking meals, check the sodium content of your packaged ingredients to limit your sodium as much as possible.
2. High Sugar Foods
Consuming too much sugar can cause inflammation throughout the body, especially in the delicate skin around your eyes. Many of us have way too much sugar in our diet, whether it comes from obvious sources like candy and chocolate, or more hidden refined sugars in foods like white bread and pasta, sauces and dressings, or canned foods. Cutting down your sugar intake can make you healthier from head to toe and will help with under eye swelling.
What to eat instead:
There are a number of foods that help curb sugar cravings, including fresh berries, sliced apple with cinnamon or nut butter, or whipped ricotta with cherries. Fruits are a natural source of sugar, but along with sugar they also contain vitamins, minerals, fibre, phytochemicals, and water. Keep in mind that whole fruit is always favourable to packaged or processed fruits that tend to be heavily sweetened. This goes for fruit juices too.
3. Dairy Products
If you have a lactose intolerance or are sensitive to dairy, dairy products can wreak havoc on your skin and eyes, making them super puffy. Lactose is the sugar found in milk and dairy products. People who are lactose intolerant lack the enzyme lactase, which is needed to properly digest lactose. This leads to digestive issues such as bloating and gas, which in some cases can result in facial and eye puffiness.
What to eat instead:
Since lactose intolerance and dairy allergies are so common, there are fortunately lots of dairy alternatives you can use. There are plenty of plant-based milk alternatives such as oat, soy, or cashew milk. There’s also dairy-free cheeses, yogurts, and ice creams you can try! For all-natural butter alternatives, you can use coconut oil or olive oil, and nutritional yeast is a great way to add a cheesy flavour to your dishes, from pasta sauce to soup.
4. Fried and Processed Foods
Fried and processed foods may be the biggest culprit for puffy eyes. They’re super high in saturated fat, which causes inflammation all over the body. As a result, puffiness rears its unwanted head. These foods are also typically loaded with sodium, which as we already know, leads to water retention and eye swelling.
What to eat instead:
It’s best to avoid fried and processed foods as much as possible. Opt for healthier cooking methods, cook more meals at home, and choose unprocessed foods when you can. A diet rich in vegetables, fruits, lean proteins, whole grains, and healthy fats are part of an anti-inflammatory diet and can reduce eye puffiness.
5. Alcohol
Although it’s not a food, alcohol is one of the biggest contributors to puffy eyes, so we had to include it on this list. It leads to puffy eyes for a number of reasons, including dehydration, blood vessel dilation, and disrupted sleep patterns. Alcohol can also cause fluid shifts in your body, which can be heightened by the urge to snack on salty foods when you’re drinking. Not to mention, many alcoholic drinks are made with tons of sugar. The fluid shifts and water retention caused by alcohol and salty foods makes the eyes puffy.
What to drink instead:
When it comes down to it, the less alcohol you drink, the better. It has plenty of negative health effects, so cutting it out or drinking in moderation is best. When you do drink alcohol, make sure to drink plenty of water alongside your wine or cocktails to lessen the negative effects.
6. Caffeine
Caffeinated drinks like coffee, tea, soda, and energy drinks are another cause of eye swelling. This is likely due to the dehydrating effects of caffeine, which can lead to puffiness. Caffeine is a diuretic, meaning it leads to increased urine production and dehydration. This can result in a fluid imbalance in the body. Keep in mind that some people are more sensitive to the diuretic effects of caffeine than others.
What to drink instead:
Water, water, water! Start your day with a glass of water (yes, before you reach for your morning cup of coffee!) to help flush out excess salt and reduce your fluid retention. If you can’t go without coffee, always drink water beforehand. Make sure you drink plenty of water throughout the day, too, to keep your skin healthy and hydrated.
If you struggle with puffy eyes, try reducing these foods and drinks and replacing them with their healthy alternatives! You’re sure to notice a difference.
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