The worst foods for cellulite

Telegraph

6 days ago

Orange peel. Cottage cheese. Dimples in the wrong places. Cellulite is one of the most common, and stubborn, body complaints. It's harmless but there's still no definitive cure.
It happens when fat pushes through a web of connective tissue beneath the skin, a bit like a lumpy mattress with loose springs and bulging stuffing.
' Cellulite is the inflammation of the fat tissue, and it has many causes including poor circulation, hormonal changes, ageing, genetics, and lifestyle choices including lack of exercise, smoking, alcohol and a poor diet,' says Dr Ariel Haus, a dermatologist at Dr Haus Dermatology on Harley Street, and the Royal Free Hospital.
Around 85 per cent of sufferers are women and cellulite is usually found on the thighs, bottom and sometimes the stomach. It's not confined to the overweight: slim people can also get it, but research is increasingly showing that diet is a major factor.
'Cellulite is something nearly all women have – it's normal, natural, and nothing to be ashamed of. There are a few things we can do to support our skin through the foods we eat. Certain foods can make cellulite more visible by damaging the collagen in our skin or causing changes in how fat and fluid sit under the skin's surface,' says Kirsten Humphreys, a nutritional therapist at Bare Biology.
How your diet can make cellulite worse
Eating processed foods high in fat, sugar and salt, as well as not consuming enough fibre, increases inflammation, causing fat cells to expand and water retention and puffiness. Inflammation can also make the skin thinner and less elastic, making cellulite more noticeable.
New research shows that eating foods that irritate our gut microbiome could also be a factor. An early-stage study published in October 2022 in Obesity Reviews suggests that lipopolysaccharides (LPS), which are molecules from gut bacteria, may leak through the gut wall, accumulate in fat layers, and trigger changes that lead to cellulite. More research is needed – but poor diet may raise LPS levels and increase cellulite risk.
'Foods that are bad for the gut and the liver are going to exacerbate cellulite in someone prone to it, so that's processed, refined food. They've got more additives, they're low in nutrient value and they can contribute to toxin build-up,' says Sarah Carolides, head of nutrition at Zooki.
So, while cellulite has no cure, if you want to delay it or improve the look of it, here are the foods to cut out (or limit to an occasional treat).
Foods to avoid
Parmesan and other salty cheese
While cheeses like feta, halloumi, parmesan and cheddar are rich in protein and calcium, they are surprisingly high in salt – with a typical 30g serving providing up to 10 per cent of a 6g daily allowance.
'Eating too much salt impacts your gut, your liver and your kidneys and leads to inflammation throughout your body, which is linked to cellulite,' explains Dr Haus. Salt also increases water retention and puffiness, which can make cellulite look worse.
Research shows that women are more sensitive to salt than men, particularly in midlife and beyond. Carolides recommends women have around 3-5 grams maximum, depending on how much exercise they get, which is lower than the 6g allowance recommended by the NHS.
'If you're eating a balanced diet, you should get enough sodium from your diet without adding more, maybe just have a little on your eggs,' she advises.
If you're worried about cellulite but still can't resist the cheese board, lower salt options include mozzarella, Swiss cheese, ricotta and cottage cheese.
Similarly, many plant-based processed meat substitutes, while marketed as a healthier option, are often high in salt and preservatives, as are so-called low-calorie or healthy ready meals.
Packaged, mass-produced sliced bread is also high in salt, as well as emulsifiers and preservatives, which some animal studies suggest may disrupt gut bacteria. Always check the amount of salt on the label and try artisanal bread instead. Look at the per 100g information, low salt is 0.3g or less, medium is up to 1.5g and high salt is more than 1.5g.
' Giving up sugar is the first thing I recommend to a client with cellulite. A high sugar diet triggers glycation, oxidative stress and inflammation, which interfere with the production of collagen, so your skin will be weaker and thinner, allowing the fat pockets to protrude, making cellulite more noticeable', says Carolides.
Pasta sauces bought in jars and pouches are a prime sugary example, with some popular tomato-based sauces containing more sugar than a biscuit, and a typical serving delivering 25 per cent of your daily limit. Too much sugar also leads to insulin spikes and encourages a build up of fat.
Fizzy drinks are also to be avoided as they're packed full of sugar which makes them one of the most inflammatory, metabolism-disrupting products in our diets, hitting multiple cellulite triggers all at once. The average fizzy drink contains between 28-35g of sugar per can, more than the recommended daily limit of 30g.
Diet drinks that contain artificial sweeteners are not much better, as these chemicals may also disrupt the gut microbiome. Fizzy drinks also mean you're forgoing healthier choices like water or tea which promote better circulation and hydration.
Meal replacement protein shakes
Carolides says many of her clients have replaced meals with protein shakes, missing out on vital fibre.
'There's no fibre in a commercial protein shake – and while there can be a role for them in a balanced diet, there's a big push for high protein diets, so instead of good carbs like brown rice, sweet potatoes and vegetables, people are downing protein shakes,' she says.
Fibre encourages good bacteria in our microbiome and helps us stay regular, but most people struggle to consume 10g a day, let alone the recommended 30g.
'If you're constipated and your gut is sluggish, then toxins are sitting there for a lot longer. Lipopolysaccharides (LPS) are being produced, and are more likely to get into the bloodstream and cause problems linked to cellulite, so you want your gut to be happy and humming and emptying every day,' says Carolides.
Protein is important as we need it to build and repair skin and muscle tissues – and good muscle tone can make cellulite less visible. However, it's best to get protein from lean sources like chicken, fish, cottage cheese or plant alternatives like tofu.
If you are going to have a protein shake, make sure it doesn't have added chemicals, sugar and sweeteners and preferably choose an organic brand.
Processed meat
If eaten excessively, foods high in saturated fat contribute to inflammation and the release of LPS levels in the blood, which could trigger cellulite. These include fatty red meat cuts, processed meat such as burgers, bacon and salami, and fast food like chips.
'Saturated fats aren't inherently harmful in moderate amounts and are even essential for certain bodily functions, including hormone production. However, diets excessively high in saturated fats, especially when combined with low intake of vegetables and healthy fats, can contribute to poor circulation, higher body fat, and inflammation, which may exacerbate the appearance of cellulite,' says Kirsten Humphrey, a nutritional therapist.
If you're craving red meat, make it an occasional treat, and choose non-processed options like a good cut of steak.