9 foods that make your face bloat – Avoid these foods immediately!


The first thing you do when you get up in the morning is look in the mirror, and you notice that your face is puffier than it usually is. Even though facial bloating is not dangerous, but it can be embarrassing and painful, especially if you have an important meeting or function to attend. After all, using your most nourishing skin lotion or your best full-coverage concealer won’t make a difference in this situation.

Also, there is a wide variety of food and drink to delight in on special occasions such as the holiday season. These include meals served in buffet form as well as finger foods. On the other hand, if you overindulge to an extreme degree, you can put on weight and notice that your face has swollen as a result. 

What causes bloating of the face?

There are several causes why your face appears to be puffy. It is caused by a number of different things, such as shifts in blood pressure, congestion in the lymphatic system, pregnancy, and a lack of physical exercise (think: sedentary desk-bound jobs and long-haul flights).

A high sodium intake can also cause water retention because it stimulates the water in your body to gravitate toward the additional salt that is already present. This can happen when you eat a lot of salty foods. If you have lately overindulged in a large portion of wedges topped with sweet chili sauce (trust us, we’ve been there), it is possible that you are holding onto some extra fluid, which is causing you to appear “puffy.”

Apart from these other factors include drinking too many margaritas, consuming an excessive amount of potato chips (high salt intake), a lymphatic system that moves too slowly, insufficiency in sleep and congestion, particularly during the warmer months of the year when allergy symptoms are at their peak.

Moreover, there are some foods that may contribute to the bloating of your face. So you should definitely avoid them if you experience face bloating on a regular basis. 

9 Foods that contribute to bloating of the face

Soy sauce  

If you are a Chinese cuisine lover, soy sauce could be an issue. Soy sauce contains a lot of salt as well as gluten which can lead to bloating of the face. If you have a gluten allergy, then you should definitely avoid it. It is always better to avoid foods that contain a lot of salt. 

Foods rich in sugar 

Foods that are extremely rich in sugar, especially desserts should be avoided if you are facing bloating on a regular basis. Consuming an excessive amount of sugar can lead to sagging skin as well as an increase in insulin levels, which can result in the appearance of a pale face.

Sugar upsets the natural bacterial balance in the gut, which can lead to breakouts on the face, shoulders, and chest. Sugar is a major contributor to acne.


Alcohol is not only bad for your liver but also causes bloating of the face. This is because it increases water retention in the tissues of the face. 

If you want to avoid having facial bloating as a result, you should avoid drinking alcohol, especially late at night.

After a night out with friends, this is the reason why you can find that your face has bloated when you wake up in the morning.

Milk and milk products

Milk is another item that can produce facial bloating despite the fact that it contains a relatively modest amount of salt.

This is because lactose, a type of sugar that is found in milk, is something that a lot of people have trouble digesting.

Because it can manifest at any age, lactose intolerance is a disorder that a significant number of people might not become aware of until much later in their lives.

After consuming milk or dairy products like cheese, if you experience symptoms such as bloating in the belly or face, you may have lactose intolerance. Other symptoms include nausea and diarrhea.

Any processed and packaged food

Prepackaged and processed foods should be avoided as much as possible. Weight gain, water retention, and inflammation may be the result of eating processed meals because of the high concentrations of substances like sodium, refined carbs and sugars, and trans fats. It is always recommended to eat homemade foods as you already know the quality of the ingredients you are using to prepare the recipe. In processed and packed food items, the quality is always compromised to make it cost-effective. 

Fried food items 

Omega-6 fatty acids, which are more prevalent in fried, greasy, or processed meals, lack the anti-inflammatory properties of omega-3 fatty acids, which results in bloating of the face. 

For this reason, omega-6 fatty acids are looked down upon in favor of omega-3 fatty acids.

Fish, coconut oil, and extra-virgin olive oil are just a few examples of foods and products that contain omega-3 fatty acids.

Processed meat 

Although meat is safe, but processed meat can be an issue as it tends to contain preservatives and high-fat content that may lead to bloating of your face. Sausages and bacon contain high fat and high salt content which are used to enhance the taste. High-salt foods should definitely be avoided if you are experiencing bloating face on a frequent basis. 


Although coffee and tea are necessary for many individuals, caffeine has been related to puffiness around the eyes.

Carbonated drinks’ high sugar content might lead to facial puffiness.


Because of the significant amount of salt that it contains, sushi is one of the foods that might lead to a puffy face.

When you eat sushi, your body has to compensate for the high salt content by holding on to more water.

In addition, soy sauce, which has a high concentration of salt, is frequently used as an accompaniment when eating sushi.

This causes the puffiness that you notice the following morning when you look in the mirror.

What to do if you are experiencing a bloated face frequently?

If you are experiencing a bloated or puffy face on a regular basis, you should focus on these things to overcome them. 

  • Drink loads and loads of water
  • Maintain a scheduled workout routine
  • Avoid the above-mentioned food items
  • Get an ample amount of sleep on a regular basis (minimum of 6 hours)
  • Increase the amounts of Ginger, Zucchini, and Coconut that you consume
  • Add more amounts of bananas, nuts and potatoes to your diet ( these foods reduce water retention)
  • Taking care of your face (Apply moisturizer and maintain a daily skincare routine)
  • Consume fresh green vegetables (reduces facial fat)


A puffy face can be caused by a number of factors, including diet and lifestyle, but there are some things you can do to help reduce the appearance of puffiness. Before making any changes to your diet, you should always talk to your primary care physician or an accredited nutritionist. You should consult a health care provider if you are concerned about the retention of water in your body.


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