Bloating & Salt

If you are uncomfortable after eating because you feel like your pants are getting tighter, your salt intake may be the cause of your bloating. Even if you do not add salt to your foods, many foods already contain a high amount of salt and can cause you to feel bloated. You can prevent bloating by reducing your salt intake.

Sodium and Water Retention

Sodium is found in all types of salt, including table salt, sea salt and the salt found in processed foods. If you consume a large amount of sodium or eat a lot of salty foods, the high levels of sodium in your body will make you retain more water, which can cause bloating or make you feel swollen. The water retention caused by a high sodium intake can also cause a rise in your blood pressure. Keep an eye on your sodium intake if you are prone to bloating, especially if you have high blood pressure.

Sodium in Foods

The 2010 Dietary Guidelines for Americans recommends that you keep your sodium intake below 2,300mg per day, but most Americans get an average of 3,400mg a day. Most of the sodium in the standard American diet comes from processed foods or foods eaten at restaurants, such as french fries, soups, crackers, breakfast cereals, frozen entrees, sauces, snack foods, spreads and cheese. Look at food labels or use the nutritional information provided by most restaurants to figure out your sodium intake and identify the high-sodium foods in your diet that could cause your bloating.

Alleviating Your Bloating

If you have eaten a salty meal and feel bloated, the best way to alleviate your bloating is to drink plenty of fluids, especially water. Most people avoid drinking water to prevent their body from retaining even more water, but your body actually needs more water to help flush out the excess sodium and water it is holding on to. Drink plenty of water to help your kidneys get rid of this extra salt and water responsible for your bloating and avoid salty foods to lower the levels of sodium in your body.

Other Sources of Bloating

Salty foods can also contain other compounds, in addition to sodium, that can cause you to be bloated. You may find a connection between your bloating and wheat-based foods, such as crackers, pretzels or pasta dishes. The gluten and fructans found in wheat are two different compounds that can be associated with bloating. Some vegetables, such as onions, Brussels sprouts, cabbage, broccoli and bok choy, that might have been part of your salty meal can also worsen your bloating.