Summer’s here! So, it’s time to head to the beach! But before you go, don’t forget to pay attention to your diet. Some types of food can make you feel bloated, nauseous or even sick, thus spoiling your day out at the seaside.

To help you make the right choices, we have compiled a list of the top 30 foods to avoid before hitting the beach.

Beverages

When it comes to beverages, some options are better than others if you’re planning to spend a day in the sun.

1. Soda or carbonated drinks

Carbonated drinks like soda or tonic water release gas as they fizz, which can cause discomfort, bloating and even cramps.

2. Alcohol

Alcohol dehydrates your body and dilates your blood vessels, causing you to lose water and feel hotter. Plus, it impairs your balance and coordination, making you more prone to accidents or injuries.

3. Coffee or tea

Coffee and tea are both diuretics that can drain your body of fluids and make you pee more often. In addition, they contain caffeine, which is a stimulant that can speed up your heart rate and elevate your blood pressure.

4. Milk or dairy products

Milk and dairy products contain lactose, which can cause people who are intolerant to have gas, bloating and diarrhea.

Snacks

Snacks are an easy way to satisfy your hunger or cravings, but some snacks can do more harm than good when you’re at the beach.

5. Chips or crackers

Chips or crackers are often high in salt, fat and calories, which can make you feel sluggish and thirsty. Moreover, they can make your hands greasy or crumbly, which is not ideal for playing in the sand or water.

6. Candy or sweets

Candy or sweets are usually high in sugar, which can give you a quick energy boost but then a crash. Plus, they can cause dental issues if you don’t rinse your mouth well.

7. Fried or oily foods

Fried or oily foods like french fries, onion rings or chicken wings can be tempting, but they can also make you feel heavy, bloated and nauseous. Moreover, they can increase your cholesterol and risk of heart disease if you eat them often.

8. Spicy or acidic foods

Spicy or acidic foods like chili, hot sauce, citrus fruits or vinegar can irritate your stomach or esophagus, causing heartburn, acid reflux or indigestion. Plus, they can make you sweat or smell more than usual.

Meals

Meals are more substantial than snacks, and they can provide more nutrients and energy. However, some meals can be too heavy or complex when you’re planning to swim, surf or sunbathe.

9. Red meat or processed meat

Red meat or processed meat like burgers, hot dogs or bacon can be tasty, but they can also contain a lot of fat, salt or preservatives, which can raise your blood pressure, clog your arteries or cause cancer.

Plus, they can take longer to digest and make you feel full or sluggish.

10. Pizza or pasta

Pizza or pasta can be convenient and versatile, but they can also be high in carbs, cheese or oil, which can spike your blood sugar and make you feel bloated or gassy. Plus, they can be messy to eat or serve if you’re on the beach.

11. Salad or fruit with dressing

Salad or fruit can be a healthy and refreshing option, but they can also be sabotaged by the dressing or toppings. Some dressings can contain more fat or sugar than the greens or fruits themselves, while some toppings can be greasy, salty or crunchy.

Plus, they can attract insects or sand if you don’t cover them well.

12. Seafood or sushi

Seafood or sushi can be a delightful treat if you’re at the beach, but they can also pose some risks if not handled or cooked properly.

Raw fish or shellfish can contain bacteria or parasites that can cause food poisoning, while grilled or fried seafood can be high in mercury, which can damage your nervous system or brain.

Fruits and Vegetables

Fruits and vegetables are an excellent source of vitamins, fiber and water, but some types can have some side effects when consumed in large amounts or combined with other foods.

13. Beans or lentils

Beans or lentils are nutritious and filling, but they can also cause flatulence or bloating if you’re not used to them, especially if you eat them raw or undercooked. Plus, they can be dry or salty if you buy them canned or processed.

14. Cruciferous vegetables

Cruciferous vegetables like broccoli, cauliflower or brussels sprouts are rich in fiber and antioxidants, but they can also cause gas or bloating if you eat too much of them or if your body has trouble digesting the sulfur compounds they contain.

Plus, they can be too bulky or crunchy if you don’t chop them finely.

15. Watermelon or cucumber

Watermelon or cucumber are excellent sources of hydration and vitamins, but they can also have a diuretic effect if eaten in large amounts or juiced. Plus, they can be messy or slippery if you try to cut them or eat them with your hands.

16. Berries or cherries

Berries or cherries are delicious and healthy, but they can also stain your clothes or teeth if you’re not careful. Plus, they can be expensive or difficult to find if you’re not in season or in a remote area.

Desserts

Desserts can be a sweet reward after a day out in the sun, but some types can be too heavy or sugary for your digestive system.

17. Ice cream or frozen yogurt

Ice cream or frozen yogurt can be a refreshing treat, but they can also contain a lot of sugar, fat or additives, which can affect your blood sugar, weight or mood.

Plus, they can melt quickly or stick to your fingers if you don’t eat them fast enough.

18. Cake or pastries

Cake or pastries can be a fancy indulgence, but they can also be rich in carbs, fat or salt, which can make you feel bloated or thirsty. Plus, they can be crumbly or messy to eat if you’re not sitting at a table or using utensils.

19. Chocolate or candy bars

Chocolate or candy bars can be a quick fix for your sweet tooth, but they can also contain a lot of sugar, caffeine or artificial flavors, which can affect your mood or behavior.

Plus, they can melt or break in your purse or bag if you’re not careful.

20. Nuts or dried fruits

Nuts or dried fruits can be a healthy and portable option, but they can also be high in calories, salt or sugar, which can make you feel hungry or thirsty. Plus, they can be hard or crunchy if you have sensitive teeth or gums.

Fast Food and Junk Food

Fast food and junk food are convenient and popular, but they can also be loaded with empty calories, unhealthy fats and sugars, and preservatives.

21. Hot dogs or burgers

Hot dogs or burgers can be a typical beach food, but they can also contain a lot of sodium, fat and cholesterol, which can raise your blood pressure or risk of heart disease.

Plus, they can be messy or smelly if you don’t dispose of the wrappers or the leftovers correctly.

22. Fries or onion rings

Fries or onion rings can be a tempting side dish, but they can also be high in calories, saturated fat and trans fat, which can damage your arteries or cause obesity.

Plus, they can be greasy or soggy if you eat them after they’re cold or after they’ve been exposed to the sun.

23. Pizza or tacos

Pizza or tacos can be a convenient meal, but they can also be high in salt, carbs and fat, which can make you feel bloated or sleepy. Plus, they can be hard to eat or hold if they’re too greasy or saucy.

24. Chips or candy

Chips or candy can be a quick snack, but they can also contain a lot of sugar, salt or artificial flavors, which can make you feel thirsty or anxious. Plus, they can be loud or distracting if you’re trying to relax or read a book.

Bakery Goods

Bakery goods can be a common breakfast or snack option, but some types can be too heavy or processed for your digestive system.

25. Croissants or buttery pastries

Croissants or buttery pastries can be flaky and yummy, but they can also be high in saturated fat and calories, which can elevate your cholesterol or weight. Plus, they can be crumbly or messy if you don’t eat them with a plate or a napkin.

26. Muffins or donuts

Muffins or donuts can be sweet and indulgent, but they can also contain a lot of sugar, carbs and additives, which can spike your blood sugar or cause inflammation.

Plus, they can be sticky or greasy if you’re not careful with the frosting or the glaze.

27. Bagels or toast with cream cheese

Bagels or toast with cream cheese can be a filling breakfast or snack, but they can also be high in carbs, salt and fat, which can make you feel bloated or thirsty.

Plus, they can be messy or smelly if you don’t rinse your mouth well or use a mint.

28. Cereal or granola

Cereal or granola can be a quick and easy breakfast or snack, but they can also contain a lot of sugar or preservatives, which can affect your mood or energy. Plus, they can be noisy or crunchy if you don’t pour milk or yogurt over them.

Condiments

Condiments can be a way to add flavor or texture to your food, but some types can be too salty, spicy or sugary, or contain harmful chemicals or allergens.

29. BBQ or soy sauce

BBQ or soy sauce can be a savory and rich condiment, but they can also be high in sodium, which can increase your blood pressure or retain water. Plus, they can stain your clothes or skin if you’re not careful with the drips or spills.

30. Mayonnaise or ketchup

Mayonnaise or ketchup can be a classic and familiar condiment, but they can also be high in sugar or fat, which can contribute to obesity or diabetes. Plus, they can be sticky or smelly if they’re left in the sun or in a warm environment.