What Puffy Eyes Tell you About your Health

Puffy eyes is a condition where fluid gets accumulated in the skin under the eye area. Luckily, the appearance of puffy eyes can tell us many things about our health. Things that could be as simple as not drinking enough water or not getting enough sleep. This is good news, because these problems can be quickly fixed with the proper lifestyle and diet changes.

In this article, we’re going to share with you some important health indicators that puffy eyes can tell us about our overall well-being status and what you can do to improve it. 


What you eat can have a serious effect on the appearance of your eyes. Many of the foods we eat can cause water retention around the eyes by swelling the tissue that surrounds them. One food item that particularly causes this swelling effect is sodium, AKA salt, which is found in many foods we eat regularly. Consuming sodium in high amounts will lead to water retention and cause your eyes to look puffy.

The recommended daily amount (RDI) of sodium to be consumed is 2,300 mg or 1 teaspoon. If you’re ever worried that your puffy eyes may be a result of your high sodium intake, we recommend reading the food label carefully to scan for the sodium content and staying below the RDI.  

Make sure to check out Pure Plate’s website for low-sodium options! They have a “Low Sodium” filter under their Dietary Needs section, so you can easily find healthy meals without excess sodium. 


Another reason for puffy eyes may indicate that you’re dehydrated. When your body gets depleted of water, it doesn’t have enough fluid to function properly. As a result, inflammation around the eye can occur along with the appearance of tiredness. 

Some signs of dehydration include:

  • Fatigue

  • Low output or dark urine

  • Headaches 

  • Low concentration 

  • Puffy eyes

Puffy eyes go hand in hand with hydration. It’s important that you stay well hydrated throughout the day to reduce the appearance of fatigue. 

Here are some tips to stay hydrated throughout the day:

  • Drink a big glass of water first thing in the morning!

  • Carry a water bottle with you at all times

  • Squeeze some lemon in your water to add flavor

  • Increase intake of fruits and vegetables

Certain foods also have high water content, and Pure Plates is proud to offer lots of those water-filled foods (depending on the season, of course!). Some foods high in water are strawberries, broccoli, melon, bell peppers, and oranges. 

Deprived Sleep

Puffy eyes in the morning can be an indicator that you’re lacking the sleep you need (ugh, tell us about it!). The easiest way to solve this is simple: get more sleep! 

Trust us, we know it’s easier said than done, but there are ways that you can try to help you get better sleep at night:

  • Reduce daily caffeine intake- caffeine can disrupt your sleep and make it harder for you to fall asleep at night

  • Try to avoid mid-day napping

  • Optimize your bedroom temperature and lighting- sometimes all you need to fall asleep is just that right temperature!

  • Take a relaxing bath in the evening

All these tips and tricks that we mentioned are just simple ways that you can do to help you fall asleep better at night and reduce the puffy appearance of your eyes!


Seasonal allergies are pretty common and if your eyes usually get that puffy appearance around spring/summer time, then there’s a good chance you might have seasonal allergies. 

Puffy eyes due to allergens or irritants can also be triggered with dust, mold, or even food allergies. That’s why we recommend talking to your primary care provider first to test for different allergies.


One of the most common reasons people in their 20-30s have puffy eyes is due to hereditary reasons. If you suspect that several people in your family have eye bags, then there’s a chance that it’s a trait that runs in your family. 

When to See a Doctor

Puffy eyes are usually not something you should be extremely worried about. However, some might mistake them for swollen eyelids- which can be due to a serious medical issue. 

Puffy eyes can usually be done through a physical exam by your doctor, however if your symptoms are persistent, then we recommend seeking immediate medical help where your doctor can perform additional tests to determine the underlying cause of your swollen eyelids. 

Generally speaking, puffy eyes are nothing to worry about. However, they can tell us pretty important things about our health, including our hydration status, diet and lifestyle. That’s why it’s important to watch out for them and be your own advocate! Let Pure Plates take the guesswork out of your diet to reduce or prevent puffy eyes in the future.