What NOT to Eat on The Beach, According to Nutritionists

by Maria Konou

No matter how long your vacations and holidays are, it is never enough, right? Everyone wants more and more carefree days and nights spent by the sea. But let’s not confuse a carefree soul with an irresponsible body. To help you look and feel better at the beach, we will show you our list of what not to eat on the beach, according to nutritionists. Those foods and drinks should be avoided on the beach for various reasons – from stomach discomfort to bad reactions to the heat.  So, let’s see which foods you should avoid for a carefree beach vacation!

Do you know what NOT to eat on the beach in order to feel good at all times?

what not to bring to the beach


What Not to Eat on The Beach, According to Nutritionists

#Dairy products

Yes, it is summertime, you can’t go without ice cream. But think carefully, because dairy products can be the main cause of unpleasant redness and pimples on the face, chest, and back. Not to mention that the high amount of fat and heaviness of such foods can cause stomach bloating – all things we don’t want at the beach. What’s more, dairy products are notorious for not holding well in the heat and spoiling fast. So, you better avoid dairy at all costs while laying on the beach!

Dairy products cause a lot of bloating, stomach discomfort and even breakouts

food not to eat on the beach

#Gluten-free products

While you think you are living healthy, it turns out that not everything labeled “gluten-free” is so good for your body. Read the labels carefully because many of these products contain large amounts of sugar or gum, which can easily cause stomach bloating. They are also poorer in fiber and protein than whole grain products, so if you are not gluten intolerant and just want something a bit healthier, choose whole grain products instead.

Some gluten-free options cause stomach bloating, so opt for whole grain if you can 

food not eat on the beach article



Sandwiches seem like a good option for lunch at the beach, but bread is very high in sodium, which causes the body to retain water and causes bloating. So, maybe skip on the sandwiches this summer, and try one of these beach snacks instead!

Bread sounds like a wonderful idea for the beach but it is not 

avoid these foods on the beach

#Protein bars

Protein snacks are a great choice for a quick burst of energy, but again be careful with the label. You don’t want them to contain too much sugar and especially soya isolate which is difficult to digest and can cause stomach discomfort, bloating, and gas.

Protein bars can cause discomfort and stomach issues

these foods are bad for beach days



It is definitely not a good idea to overindulge in drinks under the strong sun and throw yourself in the water with the idea of cooling down (which can be really dangerous, actually). But alcohol also extremely dehydrates the body, and dehydration is actually one of the main causes of cellulite. Skin loses its elasticity when it lacks water, so for this and many other reasons, remember – every drink should be followed by a glass of water.

Alcohol is not ideal on the beach since it dehydrates you and causes cellulite

which foods should i avoid

#Certain vegetables

No, you are not wrong, but to clarify – it is only kale, broccoli, and Brussels sprouts that cause stomach discomfort. What’s more, certain foods, like celery, can cause a chemical reaction that makes the skin very sensitive to ultraviolet rays. Exposure to the sun after eating them, and the few drops of them left on our hands, can lead to rashes or serious inflammation. So limit dishes with celery not just shortly before a beach, but a few days before you go on vacation. On beach days, opt for carrots, cucumbers, and tomatoes, which will work to hydrate your body and make it feel good.

Some leafy vegetables should be avoided when heading to the beach

types of food you should avoid at the beach


Do we really need to mention chips? The main reason against it is its too-high salt content, which dehydrates and bloats (and again, increases the likelihood of cellulite). Moreover, chips have an extremely high-calorie content (not to mention that many brands still contain trans fats and other harmful ingredients that increase the risk of heart disease). Instead, opt for sweet potatoes!

Chips are the ultimate “what not to eat on the beach” food

why can't you drink on the beach

#Spicy foods

When we swim, our body is in a horizontal position, which can lead to acid reflux. And spicy foods can exacerbate this problem. Eating a large amount of them can furthermore lead to inflammation of the stomach lining. It is usually the result of infections, but according to many scientists, spicy foods can also reduce the protective barrier of the stomach.

Spicy foods like a fiery pepperoni pizza should not be on your beach menu

what not to eat on the beach bloating

#Fruit juices and carbonated drinks

It’s very important to take enough fluids every day, but avoid juices and sodas before swimming because they lead to bloating and cramping. Instead, drink as much water as you like. The ingredients in fruit-sweetened drinks put pressure on the outer layer of the abdominal wall, and the consequences of this can quickly make you give up on your summer holiday. In addition, juices and sodas do not quench thirst, quite the opposite. So don’t be tempted by the umbrellas in the cups, just get some water or some of these hydrating drinks while you are lying on the beach!

Carbonated and sugary drinks irritate the stomach  

what can you eat at the beach


Beans and legumes such as lentils and peas contain huge amounts of fiber, which is extremely beneficial for health. But they are not very suitable if you are going to wear a swimsuit. Eating legumes before swimming can cause constipation, bloating, and cramps – and you won’t be comfortable at the beach with any of these consequences. Nevertheless, don’t forget the benefits of legumes. They are packed with vitamin B, potassium, and fiber to help improve digestion. They are also a valuable source of protein to give the body energy, and the potassium in them lowers blood pressure and protects against heart attacks and kidney problems. So, just limit your legumes when you are on the beach, but make sure to include them in your diet.

Legumes are good for you, just not on the beach

food and snacks to bring to the beach


The caffeine in coffee may give us the burst of energy we need to do a few lengths in the pool, but its harms outweigh its benefits. Drinking coffee and energy drinks can cause nausea and even upset when you are at the beach. Plus, there is a good chance you will get dehydrated. Coffee negatively affects the tone and function of the vessels. It can provoke the so-called heartburn – burning in the back of the throat, which occurs in gastroesophageal reflux disease, and it also increases gastric secretion. Opt for something more gentle on the stomach, like matcha green tea!

You might want to limit your daily ice coffees while on the beach 

what not to eat on the beach


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Maria Konou

Maria Konou is a specialist in the field of digital marketing and fashion. However, she has always had a way with words. That’s what led her to her dream job here at Archzine. She has worked in many different fields over the years, but according to her, being an author has been the most rewarding. Maria is a huge plant enthusiast, loves everything fashion-related, is very sustainably aware, and is always open to learning about new things.