Common foods that cause a puffy face - some are really hard to avoid

02 March 2024 , 19:04

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A man looking at his eyes in a mirror [file image] (Image: Getty Images)

If you've ever woken up with a puffy face, it might not just be down to a bad night's sleep or one too many fizzy drinks.

Experts reckon the food we eat could be causing our faces to swell up. And worryingly, the foods that are to blame are ones most of us munch on regularly. Dieticians have revealed that processed foods like sausages, bacon and ham are the worst offenders, according to Parade.

The reason? They're packed full of sodium, says Lauren Manaker, a personal trainer and author. She recommends “limiting the intake of high-sodium foods, as they can cause the body to retain water, leading to swelling and puffiness.”

She continued: "Certain ingredients are particularly notorious for causing puffiness due to their likelihood to promote water retention and inflammation. Salt or sodium chloride is one of the primary culprits; when consumed in high quantities, it increases water retention significantly," reports Wales Online.

Eating too much sodium doesn't just make your face puffy, it can cause other problems too, says the Express. The NHS UK warns that too much salt can also lead to high blood pressure, which ups the risk of heart attacks and strokes. But avoiding salt can be tricky, as three-quarters of the salt we eat is hidden in packaged foods like bread, breakfast cereals and ready meals.

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Remember, when you're eating out or ordering a takeaway, keep an eye on your salt intake, says the NHS. So, how much salt should we be eating? For grown-ups, it's no more than 6g of salt a day - that's about one teaspoon. And remember, this includes the salt that's already in our food, not just what we sprinkle on top.

For kids aged 7-10, they should have no more than 5g, for little ones aged 4-6, it's no more than 3g and for toddlers aged 1-3, it's no more than 2g. If your baby is under one, then they should have no more than 1g, according to NHS guidelines. And for tiny babies, they shouldn't have any salt at all. This is because their kidneys aren't fully grown yet.

What else can we do to stay healthy? Avoiding processed carbs like white bread and crisps can also help stop your face from getting puffy. And don't forget, drinking lots of alcohol can make you bloated too, especially under your eyes. The NHS says we shouldn't drink more than 14 units a week.

Rom Preston-Ellis