Eating foods high in salt and refined carbohydrates can cause your face to bloat the next morning. Learn about foods to eat and quick hacks that can help reduce facial puffiness.

Do you ever look at pictures of yourself after a night out and notice that your face looks unusually puffy?

While we commonly associate bloating and the foods that cause it with the body’s stomach and midsection, certain foods can also cause the face to swell.

According to Starla Garcia, MEd, RDN, LD, a registered dietitian in Houston, Texas, and Rebecca Baxt, MD, a board-certified dermatologist in Paramus, New Jersey, foods that have been shown to cause facial bloating are often high in sodium or monosodium glutamate (MSG).

Actress Julianne Moore once jokingly used the term “sushi face” to describe the bloating and water retention that occurs after eating high-sodium meals like ramen, pizza, and, yep, sushi (likely due to refined carbs of white rice and soy sauce).

“Normally after eating a meal that is high in sodium, your body needs to balance itself out, so [it] will end up holding onto water in certain places, which can include the face,” Garcia said.

This article reviews foods to avoid and foods to eat to avoid next-day facial puffiness and bloating.

For the sake of looking camera-ready the next day, it’s a good idea to avoid all refined and processed carbohydrates, processed foods, and dairy products.

That’s because having your sodium and not being bloated is nearly impossible, Baxt says.

Here’s a list of foods to avoid, especially at night:

  • ramen
  • sushi
  • processed meats like ham, bacon, and salami
  • cheese
  • chips
  • pretzels
  • french fries
  • alcoholic beverages
  • condiments such as soy sauce and teriyaki sauce

Garcia recommends staying away from these foods for most of the week leading up to any camera-ready event.

“There’s really no known way to prevent bloating from foods that are high in salt and carbohydrates. A lot of it really just comes down to common sense,” she says.

“If you know you want to avoid this reaction on a specific day or occasion, your best bet is to simply avoid these foods for a couple of days beforehand and focus on a healthier diet with less salt and refined carbs.

When you do eat these foods and experience facial puffiness, it should resolve itself within a day or so, once they are worked out of your system.”

Fortunately, there are certain food groups that can actually help reduce the occurrence of bloating in both your midsection and, in turn, your face, Garcia says.

Here’s what you can snack on at night, instead.

Fruits and vegetables

Fruits and vegetables are some of the highest sources of fiber, antioxidants, vitamins, and minerals, while also being low in fat and sodium.

Many fruits and veggies also have a high water content, which helps your body stay well-hydrated and decrease bloat.

So the next time you feel like having a late-night snack, opt for a bowl of berries or sliced red bell pepper with guacamole instead of cake.

The fiber will help you feel fuller faster, which has the added benefit of helping you avoid overeating, which can easily happen when it comes to processed snacks or desserts.

Eat yogurt instead of ice cream for dessert

Yes, even though other dairy sources like milk and cheese are known to cause bloating, yogurt might actually have the opposite effect.

In addition to being a good source of calcium, phosphorus, potassium, vitamin A, vitamin B2, and vitamin B12, yogurt has been associated with numerous health benefits. These include the prevention of osteoporosis, diabetes, and cardiovascular diseases, and the promotion of gut health.

Be sure to choose a yogurt that’s low in added sugar and contains live, active cultures, which indicate that it contains effective probiotics.

Low-fat Greek yogurt with mixed berries is an excellent snack choice to help prevent bloating and puffiness.

Fermented foods and beverages

Like many yogurts, fermented foods and beverages have been shown to promote good bacteria in the gut.

The good bacteria could help with bloating, which, by reducing overall bloating, might help with facial swelling.

Whole grains, instead of processed foods

Whole grains such as whole-wheat bread and rice alternatives like quinoa and amaranth are high in vitamins, minerals, and fiber, unlike their refined counterparts: white bread and pasta.

So if toast is one of your go-to breakfast or snack choices, opt for a sprouted grain bread like Ezekiel bread instead of plain white.

Quinoa and amaranth — which can be enjoyed as a substitute for oats or a side dish with dinner — are also high in protein and antioxidants.

When you include nutrient-dense, fibrous carbs over refined, sugary carbs, it can help combat inflammation and thus keep facial puffiness at bay.

Stay hydrated

While water isn’t technically something you eat, just staying hydrated throughout the day and night can help to reduce water retention, stomach bloating, and potentially facial puffiness.

Experts recommend that men consume 15.5 cups (3.7 liters) of water daily and women 11.5 cups (2.7 liters). However, temperature, activity levels, and other health conditions may affect these recommendations.

Some easy ways to get your daily recommended amount of water are to carry a 16- to 32-ounce bottle of water and refill it as needed.

Also, when dining out, consider drinking water rather than ordering a soda or alcoholic beverage. As an added bonus, choosing plain water over sugary drinks will also save you money.

If you’re in a time crunch on the day of a special event, you can try these quick hacks to reduce facial bloating.

  • Jade rolling: This technique has been said to boost circulation and assist with lymphatic drainage, helping your skin look brighter and more energized.
  • Face yoga: Incorporating some facial exercises into your beauty routine may also help strengthen the muscles under your skin, helping your face to look leaner and toned rather than puffy.
  • Wash with cold water: Cold water can constrict the blood vessels and help the swelling go down.
  • Exercise: Cardiovascular exercise may also help reduce bloating, so waking up to do your daily run in the morning might be worth the early alarm.
  • Review your diet: If you want to take further steps to reduce water retention, review your overall diet. You may want to consider your intake of certain vitamins and minerals or incorporate certain herbs when cooking, such as garlic, parsley, and fennel.

“While facial bloating isn’t a cause for concern beyond the fact that it might make you feel self-conscious, if you experience symptoms like hives or an upset stomach, you should consult a primary care doctor or gastrointestinal specialist,” Baxt says.

“[A doctor can help] determine if you might have a food allergy or undiagnosed stomach condition.”

“If you consciously choose foods that are wholesome, natural, and free of preservatives, you have a better chance of being bloat-free,” Garcia reminds us.