Bloating can be an unpleasant side effect of a high-sodium diet. Too much dietary sodium can also lead to high blood pressure and even heart disease, so reducing sodium-related bloating can also help your health in the long run. Know where sodium is hidden in your diet, then take steps on cutting back.
Sodium Chloride
The ions sodium and chloride combine to form table salt. A small amount of sodium is actually essential to blood pressure regulation, nutrient absorption, cell signaling, muscle function and nerve impulse transmission. Most Americans consume much more than necessary to support those functions. The 2010 Dietary Guidelines for Americans recommend that moderately active, healthy adults consume less than 2,300 mg of sodium a day. That’s less than 1 teaspoon of table salt.
Salt and Bloating
The electrolytes sodium and chloride are present in high amounts in extracellular fluid -- the fluid between your cells -- and blood plasma, where they help maintain the health of cell membranes and blood pressure. When you eat more salt, the sodium in your blood and extracellular fluids attracts and retains water to support the delicate balance of sodium, chloride and potassium in fluids and cells. This leads to greater blood volume, which can cause swelling in the tissues, also known as edema or bloating. Consuming less salt generally leads to less bloating.
Low-Sodium Diet
The Institute of Medicine’s upper level, or UL, of dietary salt for healthy adults is 5,800 mg. This is the most salt healthy adults can eat without health problems. The elderly; African Americans; anyone with heart, blood pressure or kidney problems; or anyone particularly sensitive to the effects of sodium should eat even less than that. A truly low-sodium diet contains less than 3,800 mg a day of salt. To lose bloating caused by excess sodium intake and to protect blood pressure and heart health, stay below 3,800 mg a day.
Eating Less Sodium
Most of the sodium consumed by Americans is hidden in processed or packaged foods. Two sliced of white bread contain 850 mg of salt, almost 1/3 of the Institute of Medicine's daily recommendation for a low-sodium diet. One beef hot dog contains 1,300 mg, and 3 oz. of ham 2,500 mg. A single cup, much less than a typical serving, of canned chicken noodle soup contains 3,400 mg of salt. Make a habit of reading the Nutrition Facts labels and avoiding high-salt items. A diet rich in whole grains, fresh fruits and vegetables, and lean protein and low-fat dairy will give you control over the amount of sodium you consume. If you cut back on dietary sodium, bloating caused by excess sodium should diminish as well.
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