Waking up with a puffy face regularly? It’s probably something you ate.

We usually assume that food-induced bloating will only show itself around our tummies, and while that is definitely a thing, it can also present itself in your face.

The worst culprits are foods high in sodium and MSG, carbohydrates, and, unfortunately, alcohol.

Sodium and MSG cause puffiness because your body wants to hold onto the water to maintain a manageable balance. This lets your kidneys process the excess sodium, but it's also physically apparent given the fact that your body will store three-five grams of water for every one gram of Glycogen (a stored carbohydrate).

Alcohol, similarly, causes puffiness because of the way it dehydrates the body. When you’re dehydrated, skin and vital organs hold onto as much water as possible, leading to swelling in the face and body.

Unfortunately, that means a lot of your favourite cheat meals and dinners out will have a puff-inducing effect on your visage. Pizza and wine? Yep. Ramen and beer? Sorry. Charcuterie? Champagne? Cheesy pasta? No good.

It’ll seem the worst first thing in the morning, because lying still for eight hours (give or take) means swelling accumulates and settles, particularly around the eyes. This means that while you might get away with nibbling your favourite snacks during the day—as long as you’re drinking plenty of water and moving around—you won’t be so lucky at night.

A more extensive list of delicious food you may want to avoid at night includes ramen, some fillings of sushi, processed meats like ham, bacon, and salami, cheese, chips, pretzels, fries and wedges, condiments such as soy sauce and teriyaki sauce, salted nuts, anchovies… Honestly, the list goes on, but anything that is heavily processed, has a lot of processed carbs, or tastes salty is probably a risk.

Instead, reach for foods that will help to reduce face puffiness:

Foods That Reduce Puffy Face

Nuts

Raw, unsalted nuts are full of omega-3 fatty acids, which are good for your brain. They also provide magnesium, which may also reduce water retention in women with PMS. Walnuts are especially good—they are high in vitamin B6, which has also been linked to a reduction in PMS-related water retention.

Fruit and vegetables are always a good choice. They’re high in fibre, to help you fill up, as well as lots of vitamins, and water to help you stay hydrated. A few, in particular, are good for you to reach for when the puff comes on.

Fruit and Vegetables

Bananas are a great source of potassium, which helps to increase urine production, flushing out any excess salt in the body. They’re also another good source of B6. Another natural diuretic is fennel, which increases your urine production to flush salt out of your system.

Potatoes are another good source of both vitamin B6 and potassium, and they’re a natural carbohydrate, which helps regulate your energy levels. Just remember that deep-frying them and covering them in salt will negate any benefits.

Fermented Foods

Fermented foods and drinks are full of good bacteria that will help reduce bloating in your gut, which may translate to your face depuffing as well. Try kefir, kombucha, kimchi and sauerkraut to get your hit of probiotics.

Water

And, of course, water will hydrate you, flush out the extra salt and make you less puffy (and hungover- if that's the problem) come morning. Drink up!

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Author Bio:

Hannah Warren

Hannah was born in New Zealand and is based wherever she can set down a laptop. She's been playing with words since she could first pick up a pen, and in her spare time she's a pole dancer, pasta glutton and dog mum.

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