Waking up with puffy eyes can be frustrating. While lack of sleep and allergies are common causes, your diet plays a major role, too. Some foods can cause your body to retain fluid, leading to swelling, especially around your eyes. Others may trigger inflammation or allergic reactions that make puffiness worse.

Here are 10 foods that can contribute to puffy eyes—and why you might want to limit them.

1. Salty Foods

Salt is one of the main reasons that you get puffy eyes. High-sodium foods cause your body to hold on to extra water. This water retention often shows up around your eyes, where the skin is thin and delicate.

Common salty foods include:

Processed snacks (chips, crackers)
Canned soups
Deli meats
Fast food

If you’re eating these often, your body may retain fluid overnight, causing you to wake up with swollen eyelids.

2. Refined Carbohydrates

White bread, pasta, and pastries made with refined flour can spike your blood sugar. When blood sugar goes up, your body produces more insulin. High insulin levels can lead to inflammation, which may show up as puffiness around your eyes.

Also, many refined carbs are high in sodium, which adds to water retention.

3. Alcohol

Alcohol is dehydrating. When your body is low on water, it reacts by holding on to the fluid it has. This can make your face—and especially your eyes—look swollen. Alcohol can also disrupt your sleep, which increases your chances of waking up with puffiness.

Wine, beer, and cocktails also contain sugars and additives that may trigger inflammation.

4. Canned Foods

Canned vegetables, soups, and sauces are often packed with sodium to increase shelf life. Just one serving can contain more than half of your daily sodium allowance.

Even if you don’t taste the salt, your body feels it. The more sodium you eat, the more likely you are to retain fluid—and the more likely your eyes are to appear puffy.

5. Dairy Products

Dairy can trigger puffiness in people who are sensitive to it. If your body doesn’t digest lactose well, it can lead to inflammation and fluid retention. Cheese, milk, and yogurt may cause under-eye swelling, especially in those with mild dairy intolerance or undiagnosed lactose sensitivity.

Not everyone reacts to dairy the same way, but if you notice puffiness after eating it, it may be worth cutting back.

6. Processed Meats

Bacon, sausages, hot dogs, and deli meats contain high amounts of salt and preservatives. These chemicals—like nitrates and nitrites—can increase inflammation in the body. At the same time, the sodium content promotes water retention. Both effects can lead to puffiness around your eyes.

7. Sugary Foods

Eating too much sugar can increase inflammation throughout your body. That includes the delicate skin around your eyes. Desserts, candy, and sweetened drinks can cause insulin spikes, leading to inflammatory responses that show up as swelling.

Also, sugary foods often contain processed ingredients that add to the problem.

8. Fried Foods

Fried foods are high in unhealthy fats and sodium. They promote inflammation and can disturb the body’s fluid balance. The combination of excess fat and salt can make your face look swollen, particularly around the eyes.

Think fried chicken, French fries, and onion rings. These comfort foods may satisfy cravings, but they can have visible effects on your appearance.

9. Tomato-Based Sauces

Tomatoes are acidic and can trigger inflammatory responses in some people, especially those with acid reflux. Sauces made from tomatoes—like marinara or ketchup—also tend to be high in sodium.

This combination of acid and salt may contribute to fluid buildup under the eyes, especially if eaten late in the evening.

10. Artificial Sweeteners

Artificial sweeteners like aspartame, sucralose, and saccharin can cause reactions in sensitive individuals. Some people experience headaches, bloating, or swelling. Although research is still ongoing, there is growing evidence that these sweeteners may contribute to inflammation in certain cases.

If you notice puffiness after drinking diet soda or using sugar substitutes, artificial sweeteners could be part of the problem.

Final Thoughts

Puffy eyes are often the result of fluid retention, inflammation, or allergic reactions. Many foods—especially those high in salt, sugar, and preservatives—can trigger these issues.

To reduce under-eye puffiness, focus on a diet rich in whole foods like fruits, vegetables, lean protein, and whole grains. Drink plenty of water to help your body flush out excess sodium.

If you’re waking up with puffy eyes often, try keeping a food diary. Look for patterns and talk with your healthcare provider about any recurring symptoms.