The first-date diet: Scientist reveals garlic could boost your sex appeal while fizzy drinks and sweeteners may ruin your chances

The days of worrying about what to wear on a first date may be over – as what you’ve eaten beforehand could be just as important, according to a nutritionist.A review of scientific studies suggests everything from your skin tone and body odour to your facial redness and even pupil size can be influenced by food and drink.Victoria Strandlund, a nutritionist at Lifesum, says certain foods may help people look and feel their best before a romantic encounter.Meanwhile others could leave them battling bloat, digestive discomfort or less appealing body odours.Foods given the thumbs up include carrots, tomatoes, chilli peppers and even garlic. However red meat, fizzy drinks and beans are best left until after you get home.‘Scientific evidence shows that diet can influence factors relevant to first impressions, including skin appearance, body odour and gastrointestinal comfort,’ she said. One study found that eating more fruit and vegetables was linked to changes in skin colour, which in turn led to higher ratings of attractivenessFood to eat before a dateThe food you eat in the weeks before a date may subtly change the colour of your skin, Dr Strandlund explained.These include carrots, tomatoes, sweet potatoes and leafy greens which help provide a natural ‘glow’.She referenced a six-week study that found increasing fruit and vegetable intake was associated with measurable changes in skin colour, with around 3.3 portions a day reaching the researchers' threshold for a perceptible increase in skin attractiveness.‘This is a good example of how nutrition and appearance can be connected,’ Dr Strandlund said. ‘A varied diet containing plenty of colourful fruit and vegetables is worth building into your routine long before date night.’Spicy foods may also have an effect. Capsaicin, the compound that gives chilli its kick, can trigger facial redness, and studies suggest a healthy-looking flush can make people appear more attractive.However, the nutritionist warns: ‘The aim should be to feel comfortable and confident, not to manufacture a blush.’ Average ratings of 16 pairs of male underarm odours in the garlic (grey bars) and non-garlic (white bars) conditions, as assessed by 40 women. The body odour of men who consumed more garlic was rates as more pleasant and attractiveMeanwhile, a cup of coffee could have a beneficial effect on your eyes. One study found caffeine increased pupil size under low-light conditions, although there is no evidence this directly boosts attractiveness.Perhaps most surprising of all is garlic. Despite its reputation for causing bad breath, researchers found that women rated the body odour of men who consumed more garlic as ‘more pleasant, more attractive and less intense.’‘I love this finding because it shows how much more complicated food and attraction can be than the usual “good food versus bad food”,’ Dr Strandlund said.‘Garlic may influence body odour differently from breath odour, so I wouldn't tell someone to eat garlic specifically to smell more attractive.‘If you're having garlic before a date, make sure you feel comfortable with the effect on your breath.’Those who are concerned about garlic breath should turn to raw apple, raw lettuce and mint leaves to reduce the strong smell, she added. Red meat has been linked to less attractive body odour in some studies. This chart shows the average ratings of body odour pleasantness, attractiveness and intensity when people were on a meat diet (white bars) and a non-meat diet (grey bars)Foods to avoid before date nightThere are also several date-night foods the expert recommends treating with caution.Red meat has been linked to less attractive body odour in some studies, while fizzy drinks, beans and lentils can trigger bloating and excess gas in sensitive people.‘Beans and lentils are nutritious foods and absolutely don't belong on a general “avoid” list,’ Dr Strandlund explained.‘The point is timing and personal tolerance. If you know a particular meal gives you bloating or discomfort, choose something familiar before a date rather than suddenly trying to optimise your diet with foods your gut isn't used to.’Sugar-free gum and mints, often used as a quick breath freshener, may also cause digestive upset due to ingredients known as sugar alcohols.‘The most sensible approach is to focus on a varied, balanced diet and choose foods you know you tolerate,’ Dr Strandlund concluded.