Waking up with a puffy face? Delhi nutritionist reveals simple kitchen hacks to de-bloat naturally and feel fresh within hours

If you often wake up feeling swollen around your face or fingers, you’re not alone. That bloated, heavy feeling in the morning is more common than you might think, and according to Delhi-based nutritionist Lovneet Batra, it has less to do with how much you sleep and more to do with what’s happening inside your body.

Recently, Batra shared an insightful post on Instagram explaining why we wake up puffy and how to fix it naturally without resorting to expensive detox products or crash diets.

Why you wake up looking puffy
In her post, Batra explained that morning puffiness is usually a result of fluid retention, which can be triggered by eating salty or processed foods. “Your body tends to hold onto water when you consume too much sodium,” she wrote.

She also pointed out that hormonal shifts—especially around menstruation—can lead to swelling, as estrogen and progesterone affect fluid balance. Dehydration before bed, she added, can also cause your body to “cling to fluids” overnight.

Moreover, stress and inflammation play a role. “Sugar, junk food, or even stress slow down fluid clearance,” Batra said, citing how modern habits can easily disturb the body’s natural rhythm.

Her go-to de-puffing formula
Forget pricey cleanses or fancy wellness products—Batra recommends starting with what’s available in your kitchen. She suggests beginning your morning with a litre of water infused with lemon, cucumber, or mint, which helps flush out excess sodium and refresh the system.

For an added boost, she advises mixing amla (Indian gooseberry) and ginger juice. “About 30 ml of amla juice with one teaspoon of ginger juice helps fight pollution and de-puff effectively,” Batra explained in her video.

When it comes to breakfast, she recommends high-protein, low-salt meals. A good start could include a bowl of Greek yogurt with soaked chia seeds, some papaya, and a few sprouts on the side. These foods help stabilize blood sugar, balance electrolytes, and reduce bloating.

Eat your way to a de-puffed morning
In her Instagram caption, Batra also highlighted the power of certain foods that can help your body feel lighter and fresher. She suggests adding potassium-rich foods like bananas, papayas, and avocados to your routine, as potassium helps balance fluids in the body.

Anti-inflammatory ingredients such as berries, turmeric, ginger, and green tea can also improve circulation and calm swelling. And of course, she reminds followers to avoid refined and salty foods that can cause the body to retain water.

Batra believes that movement is equally important for reducing puffiness. “Stretch, walk, or do light yoga to improve lymph flow and circulation,” she advised, adding that the body needs gentle motion to release excess fluid.

Balance over restriction
Known for her “no-deprivation” approach to wellness, Lovneet Batra—who holds an MS in Dietetics from Michigan State University—emphasizes balance over extreme measures. “Within hours, you’ll feel lighter, fresher, and less puffy because balance always beats restriction,” she wrote in her post.

So, the next time you wake up feeling puffy, skip the panic and head to your kitchen instead. A glass of warm water with lemon, a few mindful food swaps, and a bit of morning movement might be all you need to feel—and look—refreshed again.