Losing weight in your face and reducing puffiness can feel like an impossible feat — but avoiding certain foods can help.
Registered dietitians revealed multiple foods and drinks should be limited to achieve a slimmer face, but one, in particular, is the biggest culprit for face puffiness.
The top food to avoid is processed meats such as sausages, ham, bacon and cured meats, experts shared with Parade.
Processed meats tend to have large amounts of sodium, and Lauren Manaker, MS, RDN, personal trainer and author, told the outlet that “it’s advisable to limit intake of high-sodium foods, as they can cause the body to retain water, leading to swelling and puffiness.”
“Certain ingredients are particularly notorious for causing puffiness due to their likelihood to promote water retention and inflammation,” Manaker said. “Salt or sodium chloride is one of the primary culprits; when consumed in high quantities, it increases water retention significantly.”
While there are plenty of other health reasons to avoid processed foods in general, those who are prone to bloating or water retention, or those who simply want to maintain their weight, should especially be cognizant of how much they’re consuming.
“Ultra-processed foods can contain significant amounts of sodium and added sugars, which can also contribute to weight gain,” Manaker said.
Examples of ultra-processed foods can include frozen pizza, hot dogs, sausages, sodas, cookies, cakes, candy, doughnuts and ice cream — though avoiding these foods can prove to be difficult since they often make our lives easier and taste delicious.
Ultra-processed foods typically contain a lot of chemical additives, sugar and fat — which have been linked to obesity, cognitive decline and early death. They also seem to make consumers hungrier and cause them to overeat.
“About 60% of the calories in our diets come from foods classified as ultra-processed foods, which tend to have some combination of excess sodium, sugar and refined carbohydrates,” Samantha Cassetty, MS, RD, nutrition and wellness expert, told Parade.
“These foods can contribute to inflammation and water retention, so they may contribute to a puffy look. We should be trying to eat less of these foods by replacing them with whole or minimally processed foods.”
Certain ingredients in foods are known as triggers for face bloating due to the increased likelihood of water retention and inflammation.
“Salt or sodium chloride is one of the primary culprits; when consumed in high quantities, it increases water retention significantly,” Manaker explained.
What else should be avoided to reduce puffiness?
Soy sauce and salty soups are also often to blame for bloating and puffiness, Cassetty explained, since they are high in sodium.
Heavily processed carbs such as white bread and refined cereal, and snack foods such as chips and pretzels, can worsen a bloating effect, so it’s important to stay away from these foods especially when sick, since “congestion from colds and allergies can contribute to a puffy face,” Cassetty shared.
She added that these food items can also cause an insulin resistance which could in turn increase puffiness and fluid retention even further.
Excessive amounts of alcohol — eight or more drinks per week — have also been previously linked to puffiness, particularly under the eyes.
“Women should have no more than a drink a day and men should have no more than two drinks a day,” Cassetty said.
On the other hand, if your face is looking a little too slim and want to plump it up a bit, there are healthy ways to do so that don’t involve ultra-processed foods — just add healthy fats to your diet.
“Foods rich in omega-3 and omega-6 fatty acids, such as salmon, avocados and nuts, promote skin health. And eating more healthful fats may provide nutrients that can contribute to a fuller face (although many factors can play into this),” Manaker said.