Sodium is one of the ions present in sodium chloride, or salt. Although some dietary sodium is necessary for human health, consuming too much can cause bloating. In some people this may lead to high blood pressure or kidney or heart disease. If your bloating is caused by excess sodium, reducing dietary sodium will help.
Sodium Chloride
Sodium chloride is involved in many of the body's most important systems. It is crucial to the regulation of blood pressure and volume. It also enables nerve transmission, communication among cells and the contraction of all muscles, including the heart. However, you don't need to consume much salt to support these functions. The 2010 Dietary Guidelines for Americans recommend that most adults consume less than 2,300 mg of sodium a day. Older people, African Americans and people with blood pressure, heart or kidney problems should limit sodium intake to 1,500 mg or less. Ask your doctor how much sodium is safe for you.
Causes of Bloating
Bloating, also known as water retention or edema, occurs when more water than usual collects in the blood or fluid around the cells. It usually appears in the face, abdomen or around the hands, feet or lower legs. This type of bloating is often caused by harmless conditions like sitting too long, excess sodium consumption or premenstrual syndrome. However, it can also signal serious problems such as infection, lymphedema, allergies, or heart or kidney disease. Fluid retention caused by excess sodium consumption can lead to more serious health problems.
Sodium and Bloating
The body requires a precise balance of sodium and chloride in the blood and the fluid around cells for proper function. Since sodium attracts water, more sodium in the plasma and extracellular fluid means more water in those fluids and more bloating. Decreasing the amount of sodium you consume may help your body release the excess water and reduce bloating. It will also help ensure that your increased blood volume doesn't lead to high blood pressure and heart disease.
Reducing Sodium Intake
Excessive sodium levels can be found in processed foods like soups, breads, condiments and dressings, deli meats, cheeses, fast foods and restaurant foods. Extra salt is also added when cooking and at the table. To avoid the bloating and health problems caused by excess sodium, read food labels and choose foods with 140 mg of sodium or less per serving. Experiment with using herbs and spices for flavoring instead of salt, and remove the salt shaker from the table. If you cut back gradually, your taste buds will adapt to a lower-sodium diet.
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