We Asked a Registered Dietitian Why Some Foods Make Your Face Puffy Overnight (and What to Do About It)

Have you ever woken up the morning after indulging in sushi with a puffy, swollen face? Don’t stress—you’re not suddenly developing a seafood allergy. And you’re not alone. In fact, Julianne Moore reportedly avoids sushi before any sort of red carpet event for this reason.

And it’s not just sushi that’s the culprit; many foods can cause your face to appear puffy the next day. We spoke to a registered dietitian to find out why this happens and how to avoid it—so the next time you go out for sushi, your face doesn’t have to show it the next day.

Why Does Your Face Get Puffy From Certain Foods?

The short answer: fluid retention. According to registered dietitian Caitlin Beale, eating foods high in sodium can cause people to retain more water throughout the body, including the face. Beale adds that a puffy face could also be a sign of a food sensitivity or immune reaction that triggers inflammation or histamine release—both of which can lead to swelling, including in the face.

What Foods Make You Puffy the Next Day?

The obvious answer is that salty foods like processed snacks and fast food are the main offenders. These items are high in sodium, which causes fluid retention. Other common culprits include:

1. Alcohol, which dehydrates the body and causes rebound water retention
2. Dairy for those who are mildly intolerant or prone to inflammatory responses
3. Histamine-rich foods, such as aged cheeses, wine, and fermented foods

Who Is Most Prone to Facial Puffiness From Certain Foods?

While anyone can experience facial puffiness after consuming sodium-rich foods, certain people are more at risk. It’s especially important to be mindful if you have preexisting conditions like salt sensitivity or high blood pressure.

“Hormones may play a role too,” says Beale. “You may be more likely to feel puffy during PMS or perimenopause/menopause.” She also notes that lack of sleep and dehydration can increase the likelihood of waking up with a swollen face.

How Can You Prevent Facial Puffiness?

Beale suggests a few simple strategies to reduce the severity of swelling:

1. Drink plenty of water beforehand.
2. Include potassium-rich fruits and vegetables in your meal.
3. Avoid eating late at night, as it can contribute to fluid retention and poor digestion.
4. Try sleeping with your head slightly elevated to minimize fluid collection in the face.