Foods That Get Rid of Bags Under Your Eyes Naturally

December 31, 2025 •

4 min read

According to the Mayo Clinic, a high-salt diet and poor fluid balance are common causes of bags under the eyes. Incorporating specific nutrient-dense foods into your diet is an effective, natural strategy to help combat this issue. This guide explores the key foods that get rid of bags under your eyes by tackling the root causes like inflammation and dehydration.

Quick Summary

A diet rich in hydrating, antioxidant-filled foods can help reduce puffiness and fluid retention. Essential nutrients like vitamins C and K, and omega-3s, support skin health, collagen production, and improve circulation. Limiting salt and processed foods is crucial for minimizing under-eye swelling.

Key Points

Hydrating Foods: Increase intake of water-rich foods like cucumber and watermelon to combat fluid retention and dehydration, a major cause of puffiness.
Anti-Inflammatory Ingredients: Consume antioxidant-rich foods such as berries, fatty fish, and leafy greens to reduce inflammation that contributes to under-eye swelling and dark circles.
Key Vitamins: Ensure a diet rich in vitamins C, K, and E to boost collagen production, strengthen blood vessel walls, and protect delicate under-eye skin.
Reduce Salt and Alcohol: Limit high-sodium and processed foods, along with excessive alcohol, which promote fluid retention and dehydration, worsening eye bags.
Improve Circulation: Support healthy blood flow with regular hydration and nutrient-dense foods. Poor circulation can lead to pooling and discoloration under the eyes.
Consider Lifestyle: Pair dietary changes with other healthy habits, such as getting enough sleep and elevating your head while sleeping, for a more holistic solution to under-eye bags.

Why Your Diet Impacts Under-Eye Health

Bags under the eyes are often caused by fluid retention, inflammation, and weakened skin tissues. The delicate skin around the eyes is particularly susceptible to these issues. A diet high in processed foods and sodium can exacerbate puffiness by causing the body to retain water. Conversely, a diet rich in certain vitamins, minerals, and healthy fats can strengthen skin, improve circulation, and help your body manage fluid balance more effectively.

Hydrating Foods for Fluid Balance

Dehydration is a key factor that can cause your body to retain fluid, leading to under-eye swelling. Increasing your intake of water-rich foods helps your system flush out excess sodium and maintain proper hydration. This helps reduce puffiness and keeps skin looking plump and firm.

Cucumbers: Over 96% water, cucumbers are excellent for internal hydration. They also contain antioxidants like vitamin K and flavonoids, which have anti-inflammatory effects.
Watermelon: This fruit is composed of approximately 92% water and is packed with antioxidants like beta-carotene, which supports overall eye health.
Celery: A good source of hydrating minerals like sodium and potassium, celery helps regulate fluid levels and reduces water retention.
Bell Peppers: Rich in water content and high in vitamin C, bell peppers support collagen production and overall skin health.
Infused Water: Add cucumber, lemon, or mint to water to encourage higher fluid intake and gain additional antioxidant benefits.

Anti-Inflammatory and Antioxidant-Rich Foods

Chronic inflammation can weaken the skin's supportive structures, contributing to under-eye puffiness and dark circles. A diet full of antioxidants and anti-inflammatory compounds can help counteract this damage.

Berries: Blueberries, strawberries, and blackberries are high in anthocyanins and vitamin C. These powerful antioxidants help strengthen blood vessel walls and protect skin cells from damage.
Leafy Greens: Spinach, kale, and Swiss chard are excellent sources of vitamins K, C, and E. Vitamin K improves circulation and helps with discoloration, while C and E protect skin and aid collagen synthesis.
Tomatoes: The antioxidant lycopene, abundant in tomatoes, protects the delicate blood vessels under the eyes and improves circulation.
Fatty Fish: Salmon and other fatty fish are rich in omega-3 fatty acids, which have potent anti-inflammatory properties and help improve skin elasticity and moisture.

Nutrient-Packed Foods for Skin Support

Certain nutrients are crucial for maintaining the structural integrity and health of the delicate under-eye skin. A deficiency in these can make under-eye bags more prominent.

Avocados: This fruit provides healthy fats and vitamin E, which are vital for protecting skin from damage and maintaining its moisture barrier.
Nuts and Seeds: Almonds, walnuts, chia seeds, and sunflower seeds are rich in vitamin E and omega-3s, offering both antioxidant protection and skin elasticity support.
Green Tea: Contains potent antioxidants and anti-inflammatory compounds called catechins, which help improve blood flow and reduce swelling.
Beetroot: Rich in detoxifying antioxidants, beetroot supports liver function and overall eye health.

The Foods to Limit

To effectively combat under-eye bags, it's just as important to know which foods to avoid. These items can promote fluid retention and inflammation, worsening the issue.

High-Sodium Processed Foods: Packaged soups, instant noodles, and processed meats are major culprits for fluid retention. Excess salt can cause the body to hold onto water, directly resulting in puffiness.
Excessive Alcohol: As a diuretic, alcohol dehydrates the body, which can cause it to retain fluid and lead to more prominent eye bags. It also promotes inflammation.
Caffeine: While a small amount isn't an issue, excessive caffeine acts as a diuretic and can contribute to dehydration and swelling.

Comparison of Key Anti-Puffiness Foods


Food/Drink	Key Nutrients	Primary Benefit for Under-Eyes	Preparation Tip
Cucumber	Water, Vitamin K, Flavonoids	Reduces inflammation and puffiness	Add slices to salads or infuse water
Berries	Antioxidants (Anthocyanins), Vitamin C	Strengthens blood vessels and skin	Blend into a morning smoothie
Salmon	Omega-3 Fatty Acids	Reduces inflammation and improves skin elasticity	Serve baked or grilled with leafy greens
Spinach	Vitamin K, C, E, Antioxidants	Boosts circulation and skin repair	Sauté lightly with olive oil
Green Tea	Catechins, Antioxidants	Reduces fluid retention and swelling	Drink a few cups daily, or use chilled tea bags topically

A Holistic Approach to Reducing Under-Eye Bags

Combining dietary changes with healthy lifestyle habits is the most effective strategy for reducing under-eye bags. Eating well is crucial, but it works best when supported by other factors. Getting 7-9 hours of quality sleep per night is essential for the body's repair processes and helps prevent fluid from pooling under the eyes. Additionally, sleeping with your head slightly elevated can aid in drainage. Proper hydration is non-negotiable; aim for 8-10 glasses of water daily to help flush out toxins and balance fluids. For those with allergies, managing symptoms and avoiding irritants can significantly reduce eye puffiness. Incorporating a simple facial massage can also boost local circulation and lymphatic drainage. By taking a comprehensive approach, you can achieve a more rested and vibrant appearance.

Conclusion

What you eat plays a significant and often underestimated role in the appearance of bags under your eyes. By prioritizing hydrating, anti-inflammatory, and antioxidant-rich foods like cucumbers, berries, and leafy greens, you can directly address the causes of puffiness and discoloration. Limiting dietary salt, alcohol, and excessive caffeine intake will further help your body regulate fluid and reduce swelling. While lifestyle factors like sleep and hydration are critical, a targeted nutritional strategy is a powerful, natural tool for achieving smoother, healthier, and brighter-looking under-eye skin.

Visit the Cleveland Clinic for more information on managing fluid retention and bags under your eyes.

Frequently Asked Questions

Foods that are high in sodium, processed ingredients, and excessive sugar can cause under-eye bags by promoting fluid retention and inflammation. Examples include packaged soups, chips, and sugary drinks.

Yes, staying properly hydrated is one of the simplest and most effective ways to reduce puffy eyes. Drinking plenty of water helps flush out excess sodium from your system, which prevents fluid retention and puffiness.

Cucumbers are effective both topically and when eaten. Their high water content aids in hydration, while their anti-inflammatory compounds can help reduce swelling and redness around the eyes.

Important nutrients include vitamin K for improving circulation, vitamin C for collagen production, vitamin E and omega-3s for anti-inflammatory effects, and potassium for balancing fluids.

Yes, allergies can cause congestion and inflammation that lead to swelling and puffiness under the eyes. Managing your allergies and avoiding triggers is important for reducing this effect.

The timeframe varies depending on the cause and your body, but you may notice reduced puffiness within a few days to a week of limiting salt and increasing hydrating foods. More significant, long-term improvements require consistent dietary and lifestyle changes.

While lack of sleep may not be the direct cause, it can worsen the appearance of under-eye bags by making the skin appear paler and more susceptible to shadows and fluid build-up.