As a registered dietitian, I am no stranger to one simple truth: bloating can be super uncomfortable and frustrating, especially if you experience it frequently. Another simple truth: Americans eat too much salt. According to the CDC, 90% of Americans eat well over the recommended daily sodium intake, whether that’s through highly processed foods, salty snacks, or flavored drinks.
So, it’s unsurprising that I keep getting asked if salt makes you bloat. The simple answer? Yes, and also no. In this article, I'll discuss how too much sodium can cause bloating and not enough can also lead to bloating. It’s a balance!
I'll also cover the following:
- What Is Bloating?
- Does Salt Cause Bloat?
- How to Know You’re Getting Enough Salt
- How Tell If Your Body Is Hydrated
- How Electrolyte Drinks Like Live it Up Vital Minerals May Support You
What Is Bloating?
Odds are, you’ve experienced bloating at some point in your life. Bloating is any feeling of fullness or pressure in the abdomen and stomach. For some people, this uncomfortable sensation may be accompanied by a swollen abdomen.
There are a number of reasons why you may experience bloating. These are some of the most common causes:
- Eating too much food too quickly
- Drinking carbonated beverages
- Increased fiber intake
- Food sensitivities (such as gluten, sugars, or dairy)
- Excess gas in the intestine
- Menstrual cycle
- Inflammation of the stomach or intestines
- Eating too much sodium
Does Salt Cause Bloat?
Many of my clients ask if excess sodium intake causes water retention, which may result in feeling bloated. Unfortunately, the answer isn’t simple since sodium is an essential electrolyte that's necessary for hydration. Without regular salt intake, which is where we get the mineral sodium from, your body runs the risk of not fully hydrating on a cellular level.
However, the CDC estimates that 90% of Americans get too much salt on a daily basis. Other studies suggest that consuming too much sodium increases the likelihood of bloating mainly through water retention. Similarly, highly processed foods, which are often extremely high in sodium, have also been linked to increased bloating.
To be clear, the recommended daily sodium intake is 2,300mg or less. Unfortunately, consuming too much salt is incredibly easy given the modern American diet, making it unsurprising that bloating is a common occurrence for some people.
All this to say, salt can cause bloat if consumed in excess. However, salt is also necessary for hydrating the body on a cellular level. Without proper hydration, you still run the risk of experiencing bloat.
The Importance of Sodium for Cellular Hydration
If there is one thing to take away from this article, it’s this: sodium is essential for cellular hydration, but can also cause bloating if too much of it is consumed.
The body is 60% water, meaning that every cell in the human body is made up of water and requires water to function. Simply put, cellular hydration is ensuring your cells have enough water to get their jobs done.
Unfortunately, drinking water alone isn’t enough; your cells need electrolytes from sodium, magnesium, and other minerals to send signals from one cell to the next. This is where sodium and other critical electrolytes come into play. Without plenty of minerals in your daily diet, your body is unable to function at its best.
A lack of electrolytes may result in common effects like:
- Feeling sluggish or tired
- Inflammation
- Digestive upset (including bloating)
- Headaches
In recent years, electrolyte drinks have become a popular way to hydrate your body on a cellular level since many of these drinks offer a balanced blend of sodium and other essential electrolytes like potassium and magnesium. They’re especially helpful for athletes, those living in hot conditions, or anyone working a physically demanding job. For daily use, I suggest hydration formulas like Live it Up Vital Minerals that are specifically designed with a balanced amount of sodium.
How to Know If You’re Not Getting Enough Salt
There is no precise way to tell whether you’re getting enough salt. Most people get enough (we only need about 500 mg per day total to support bodily functions!), and low sodium
here are some signs that you may not be getting enough sodium in your diet:
- Dizziness
- Muscle weakness
- Low energy
- Fatigue
- Headache
How to Tell If Your Body Is Hydrated
The best way to know whether you’re consuming enough fluids is by watching for common signs of hydration:
- Color of urine is pale yellow
- You don’t feel thirsty
- You feel alert and energized
Remember that the key to proper hydration is not by eating spoonfuls of salt. Instead, it's all about reducing sodium intake by limiting the quantity of salty and/or highly-processed foods you eat. Of course, it’s also crucial to continue drinking plenty of fluids to flush out any excess sodium and balancing with other electrolytes like potassium.
Incorporating hydrating and nutrient-dense foods into your diet is just as important. Try to incorporate whole foods like fruits, veggies, nuts, seeds, and whole grains into your diet for their hydrating benefits and dense mineral content.
Here are some of my favorite hydrating foods that are easy to add to your daily diet:
- Cucumber
- Strawberries
- Broccoli
- Cauliflower
- Apples
- Celery
- Coconut water
- Greens powders
Why I Recommend Live it Up Vital Minerals
If you’re trying to stay hydrated without pushing your salt intake overboard, Live it Up Vital Minerals is a great place to start. This electrolyte hydration drink is new to the market but has quickly become one of my favorite ways to stay hydrated.
Unlike some electrolyte drinks with too much sodium, Vital Minerals contains a balanced amount to better accompany the modern diet. The last thing I want in a supplement is one that sneakily causes me to consume too much salt.
I also love that Vital Minerals has a balanced blend of sodium to potassium for optimal hydration. When shopping for electrolyte drinks, it's important to find one with a 3:1 or 2:1 ratio of sodium to potassium, and Vital Minerals hits the mark. Not to mention that it also has vitamin C to support skin health and immune function.
As an added bonus, Live it Up Vital Minerals is deliciously refreshing and affordable at $0.99 per serving with a subscription. If you’re curious, I encourage you to give it a try!
Salt and Bloat FAQs
Still have questions about salt and bloat? Below are answers to common questions about salt intake and how it affects bloat.
Can salt cause belly bloat?
Yes, high salt intake can cause belly bloat by causing the body to retain water. However, sodium is also essential for hydration, and proper hydration (with other electrolytes balancing that sodium) can actually help reduce the bloat associated with digestive upset.
To help avoid bloat caused by sodium, try limiting excess salt in your diet and reducing the amount of processed foods you eat on a daily basis. In place of these sodium-dense foods, consider incorporating hydrating fruits and veggies into your routine instead.
What debloats you?
There is no one quick fix for bloat, but you may consider these tips to help target bloating:
- Incorporate more fiber into your diet to keep digestion running smoothly
- Drink plenty of water to flush out any excess dietary sodium
- Eat slowly and thoroughly chew your food to avoid swallowing extra air
- Avoid sugar and highly-processed foods and drinks
- Avoid excess sodium by opting for unsalted snack options or foods with less salt
- Sip peppermint or chamomile tea to soothe the stomach
- Go for a walk, practice some gentle yoga, or find another form of movement to encourage your digestive tract to move along
What are the signs you are consuming too much salt?
You may have a high salt intake if you experience swollen hands or feet, fatigue, thirst, or bloating. Other signs of consuming too much salt may include unexpected and sudden weight gain, headaches, frequent urination, or sleep disruptions.
Does excess salt make you puffy?
Yes, eating too much salt can make you puffy. Swollen ankles, hands, and feet are a common sign that you’re consuming too much salt since the body is retaining water.
Does cutting out salt reduce bloating?
Cutting out excess salt may help with occasional bloating for some individuals, but only as long as you’re getting enough sodium to help maintain bodily functions and cellular hydration. Some people choose to help maintain a moderate sodium level with electrolyte drinks. Salt is an essential electrolyte for hydration, meaning that cutting it out entirely may still cause bloating. Instead, consider reducing your salt intake from high sodium foods to help avoid salt-induced bloat.
How much sodium should you eat per day?
Experts recommend a sodium intake of 1,500mg to 2,300mg per day to avoid. Ideally, it's recommended to veer towards the lower end of this spectrum.
This article is for informational purposes only and is not medical advice or individualized nutrition counseling. Please consult a qualified healthcare provider before making changes to supplements or medications. Any product or brand mentions are for general information and don’t guarantee results.
References
- https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet
- https://my.clevelandclinic.org/health/symptoms/21740-bloated-stomach
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7122060/
- https://www.aulamedica.es/nh/pdf/7361.pdf
- https://www.usgs.gov/water-science-school/science/water-you-water-and-human-body
- https://www.nm.org/healthbeat/healthy-tips/nutrition/dehydration-what-you-need-to-know
- https://pmc.ncbi.nlm.nih.gov/articles/PMC1323420/
- https://www.kidney.org/kidney-topics/hyponatremia-low-sodium-level-blood
- https://www.nm.org/healthbeat/healthy-tips/nutrition/how-to-beat-the-bloat
- https://www.heartwest.com.au/high-sodium-levels-warning/
- https://www.webmd.com/diet/ss/slideshow-too-much-salt
Leave a comment