A Comprehensive Guide on What Food to Eat When Sodium Is Low

January 1, 2026 •

4 min read

Hyponatremia, a condition characterized by low serum sodium levels, can cause symptoms like headaches, nausea, and fatigue. Knowing what food to eat when sodium is low is crucial for restoring your electrolyte balance and alleviating these uncomfortable effects.

Quick Summary

Restore sodium levels with naturally high-sodium foods like seafood, cured meats, and certain dairy products. This guide provides safe and effective dietary strategies for managing hyponatremia and its symptoms.

Key Points

Identify Symptoms: Learn to recognize common symptoms of low sodium, such as nausea, headaches, and muscle cramps.
Prioritize Natural Foods: Focus on naturally high-sodium sources like seafood, certain cheeses, and brined vegetables.
Use Processed Foods Cautiously: Use processed and cured meats, or canned broths for a quick sodium boost, but don't rely on them exclusively.
Replenish with Electrolytes: Sports drinks and oral rehydration solutions are effective for replenishing sodium after significant fluid loss from sweating or illness.
Consult a Doctor: Always seek medical advice before changing your diet to treat low sodium, especially if symptoms are severe or persistent.
Understand Underlying Causes: Work with your healthcare provider to identify and address the root cause of your low sodium, whether it's medication, diet, or other health issues.

Understanding Sodium's Role and Causes of Low Sodium

Sodium is a vital electrolyte essential for several critical bodily functions, including regulating fluid balance, nerve impulses, and muscle contractions. When your body's sodium concentration drops too low, a condition known as hyponatremia, it can disrupt these functions and lead to a range of symptoms from mild to severe.

Common Symptoms of Low Sodium

Nausea and vomiting
Headache
Confusion and disorientation
Fatigue, drowsiness, and low energy
Muscle weakness, spasms, or cramps
Irritability and restlessness
Severe cases can lead to seizures, coma, or brain swelling

Causes of low sodium can include certain medications (like diuretics), excessive sweating from exercise, vomiting, or diarrhea, and consuming excessive amounts of water, which dilutes sodium levels. While your doctor's guidance is paramount for treating underlying medical conditions, adjusting your diet is a key strategy for management.

Naturally High-Sodium Foods

When seeking to raise your sodium levels, prioritizing natural food sources is often the best approach. These foods offer a balance of nutrients without the excessive processing often found in packaged goods.

Seafood: Many types of seafood, especially those from naturally salty ocean water, are excellent sources of sodium.
- Shrimp
- Scallops
- Canned tuna in brine
- Anchovies and sardines
Dairy Products: Certain dairy options can contribute to your sodium intake.
- Cottage cheese
- Processed cheeses and cheese spreads
- Buttermilk
Pickled and Brined Foods: The brining process, which uses salt water, infuses foods with a significant amount of sodium.
- Pickles
- Sauerkraut
- Olives
Eggs: A simple and accessible source of natural sodium.
Fruits and Vegetables (in moderation): While not typically high in sodium, some fruits and vegetables contain more than others.
- Mammee apples
- Bananas
- Avocados

Processed and Cured Food Sources

While processed foods are notoriously high in sodium, they should be consumed strategically to avoid negative health impacts associated with excessive consumption. These can be useful for a quick boost but should not form the basis of your diet.

Examples of Processed High-Sodium Foods

Cured and Processed Meats:
- Bacon
- Cold cuts (deli meats)
- Sausages and frankfurters
Frozen and Canned Meals:
- Frozen breaded meats and dinners
- Canned entrees like chili or ravioli
Snacks and Condiments:
- Salted nuts, crackers, and chips
- Soy sauce, ketchup, and bottled salad dressings
- Canned soups, broth, and bouillon

Food and Drink Comparison for Low Sodium


Food Category	Natural High-Sodium Options	Processed High-Sodium Options (Use with Caution)
Meats & Seafood	Fresh shrimp, fresh fish	Bacon, cold cuts, canned fish in brine, sausage, salted cured meat
Dairy	Cottage cheese, buttermilk	Processed cheese spreads, regular and processed cheese
Snacks	Salted nuts, edamame	Salted crackers, chips, pretzels
Vegetables	Pickles, sauerkraut, olives	Regular canned vegetables, vegetable juices
Staples	Eggs, unsalted nuts	Instant mashed potatoes, salted crackers
Beverages	Oral rehydration solution	Standard sports drinks

The Role of Beverages and Supplements

Proper fluid intake is critical for sodium regulation. While it is important to not overdo water intake, certain beverages can provide a direct source of electrolytes.

Sports Drinks and Oral Rehydration Solutions (ORS): These drinks are designed to replenish electrolytes, including sodium, especially after heavy exercise or fluid loss from illness. Even diet or low-calorie versions contain extra sodium.
Broth and Bouillon: Canned broth or homemade stock can provide a quick, warm, and comforting way to increase sodium intake. Opt for regular, not low-sodium, versions when needed.

Important Safety Considerations

Before making significant dietary changes, especially concerning a health condition, it is vital to consult with a healthcare professional or a registered dietitian. They can help determine the underlying cause of your low sodium and ensure your dietary adjustments are safe and appropriate for your individual needs. They may also advise on limiting excessive fluid intake, which can be a key factor in diluting sodium levels. For serious symptoms like confusion or seizures, seek immediate medical care. For individuals with conditions like heart failure or kidney disease, managing sodium must be done under strict medical supervision.

Conclusion

Addressing low sodium levels often requires a strategic adjustment to your diet, focusing on foods naturally rich in this essential electrolyte. From brined seafood and select dairy products to quick-acting sources like sports drinks, there are multiple ways to increase sodium intake safely. While processed foods can offer a temporary fix, prioritizing whole food options is a more sustainable and healthy approach. Always remember to consult with a healthcare provider to ensure your plan is personalized and addresses any underlying medical causes. Proper dietary management, combined with medical advice, can effectively restore your sodium balance and relieve the symptoms of hyponatremia. For more information on managing electrolyte balance, visit the Mayo Clinic's detailed guide on hyponatremia: https://www.www.mayoclinic.org/diseases-conditions/hyponatremia/symptoms-causes/syc-20373711.

Frequently Asked Questions

Initial symptoms often include headache, nausea, fatigue, and muscle cramps. As the condition worsens, confusion and irritability can occur.

While adding salt can increase sodium, it should be done under a doctor's guidance. They can advise on the appropriate amount and timing, as adding excessive salt can have other health implications.

Beverages containing electrolytes, such as sports drinks or oral rehydration solutions (ORS), are most helpful for replenishing sodium. Canned broth or bouillon can also be effective.

Yes, some fruits contain more sodium than others, including mammee apples, casaba melon, and certain varieties of passion fruit and bananas.

The speed at which food raises sodium levels depends on the severity of the deficiency and the food consumed. For chronic hyponatremia, dietary changes work slowly and steadily, while a medical setting might use IV fluids for a quicker response.

You should contact a healthcare professional if you experience persistent symptoms like nausea or fatigue. Seek emergency care for severe symptoms such as confusion, seizures, or loss of consciousness.

Yes, some diets that severely restrict processed foods, like strict paleo, Whole30, or keto diets, may lead to lower-than-normal sodium levels if not managed carefully.