What Salt is Good for Bloating and Reducing Water Retention?

October 29, 2025 •

4 min read

Over 90% of Americans consume too much sodium, a major factor contributing to bloating and water retention. While many people focus on table salt, the real culprits are often hidden in processed foods. Understanding what salt is good for bloating—or rather, which salts and salt alternatives help mitigate it—is key to managing this common and uncomfortable issue.

Quick Summary

This article explores the connection between sodium intake and bloating. It highlights low-sodium options like Salicornia salt and emphasizes the importance of potassium for balancing fluids. The content also addresses the role of Epsom salt for external use and provides practical tips for reducing sodium intake through mindful eating and flavor alternatives.

Key Points

Reduce High Sodium Intake: Bloating is often caused by water retention from consuming too much sodium, particularly from processed and restaurant foods.
Prioritize Potassium: Increasing your intake of potassium-rich foods helps the body excrete excess sodium and balance fluid levels, reducing water retention.
Explore Low-Sodium Salt Alternatives: Options like Salicornia salt are naturally lower in sodium and contain beneficial minerals that support healthy fluid balance.
Use Herbs and Spices for Flavor: Replace high-sodium seasonings with flavorful herbs, spices, and natural acids like citrus and vinegar to enhance meals without contributing to bloating.
Try Epsom Salt for External Relief: While not for consumption, Epsom salt baths can help relax muscles and soothe discomfort associated with bloating by promoting relaxation.
Cook at Home More Often: Preparing your own meals allows you to control sodium levels and avoid the hidden salt commonly found in processed and pre-packaged foods.

The Connection Between Salt, Sodium, and Bloating

Bloating often results from the body retaining excess fluid, a condition known as water retention or edema. Sodium, a key mineral in salt, is directly responsible for regulating fluid balance within the body. When you consume high amounts of sodium, your body holds on to extra water in an attempt to dilute it, leading to a puffy, bloated feeling. This fluid buildup can occur not just in the abdomen but throughout the body, including the hands, feet, and ankles.

For most people, the primary source of excessive sodium is not the salt shaker on the table but the sodium already added to processed foods, fast foods, and condiments during manufacturing. These hidden sources often go unnoticed, making it easy to exceed the recommended daily intake without realizing it.

The Balancing Act: Sodium and Potassium

Potassium plays a crucial role in maintaining fluid balance by counteracting the effects of sodium. It works to remove excess sodium from the body, thereby reducing water retention. A diet low in potassium-rich foods can exacerbate bloating, especially when coupled with a high-sodium intake.

Increase potassium intake: Incorporate fruits like bananas, melons, and oranges, as well as vegetables such as broccoli, tomatoes, and potatoes.
Steaming over boiling: Cook vegetables by steaming instead of boiling to retain more of their natural potassium content.
Mindful seasoning: Flavoring meals with potassium-rich herbs and spices can help you reduce your reliance on sodium-heavy alternatives.

Low-Sodium Salt Alternatives and Flavor Enhancers

When managing bloating, reducing overall sodium intake is the most effective approach. This does not mean sacrificing flavor. Several low-sodium salts and natural alternatives can enhance your meals without causing fluid retention.

Salicornia salt: Derived from the Salicornia plant, this salt is naturally lower in sodium and rich in minerals like potassium and magnesium. It offers a slightly briny taste and supports better hydration by helping cells absorb water more efficiently.
Potassium chloride substitutes: Some salt substitutes replace a portion of sodium chloride with potassium chloride. This can help lower blood pressure and reduce water retention for some individuals. However, it's crucial to consult a doctor before using these, especially if you have kidney or heart conditions, as excessive potassium can be dangerous.
Herbs and spices: Culinary herbs and spices can add a rich depth of flavor, making it easy to reduce salt without missing it. Examples include garlic, onion, cumin, paprika, and basil.
Vinegars and citrus: Lemon, lime juice, and flavorful vinegars like balsamic or apple cider are excellent for brightening dishes and cutting the need for extra salt.

The Role of Epsom Salt for External Use

While traditional dietary salts like table salt are consumed orally, Epsom salt, or magnesium sulfate, is used topically. Soaking in an Epsom salt bath is a popular anecdotal remedy for soothing muscle soreness and relaxing the body, which might indirectly ease bloating related to stress or tension. Magnesium plays a role in relaxing muscles, including those in the digestive tract, potentially aiding digestion and bowel movements. While scientific evidence for direct bloating relief through skin absorption is limited, the calming effect of a warm bath can certainly help.

Note: Oral consumption of Epsom salt acts as a laxative and is not a recommended long-term solution for bloating. It can have unpleasant side effects and should only be used under a doctor's guidance.

Comparison of Salts and Alternatives


Feature	Table Salt (Sodium Chloride)	Salicornia Salt	Potassium Chloride	Epsom Salt (Magnesium Sulfate)
Primary Function	Flavor enhancement, preservative	Flavor enhancement, lower sodium	Flavor enhancement, sodium substitute	Topical use for baths, laxative
Sodium Content	High	Low (50% less)	Low	N/A (not for oral consumption)
Key Minerals	Sodium, Chloride	Potassium, Magnesium, Calcium	Potassium, Chloride	Magnesium, Sulfur
Effect on Bloating	Directly contributes to water retention	Helps reduce water retention due to lower sodium and higher potassium	Can help balance fluids and reduce water retention	May offer indirect relief through relaxation and muscle soothing
Recommended Use	Limit intake, especially processed foods	Culinary seasoning for lower sodium	Culinary seasoning, use with caution and medical advice	External use (baths) for relaxation

Conclusion: Making the Best Choice

When considering what salt is good for bloating, the answer isn't to simply find a magical salt that eliminates the issue. Instead, the most effective strategy involves a multi-pronged approach that focuses on reducing overall sodium intake and balancing electrolytes like potassium. Using low-sodium alternatives like Salicornia salt, or simply opting for flavorful herbs and spices, can make a significant difference. Additionally, a relaxing Epsom salt bath can help ease discomfort from water retention and stress. Ultimately, prioritizing fresh, whole foods and being mindful of hidden sodium sources is the best long-term strategy for preventing and managing bloating.

Frequently Asked Questions

While often marketed as healthier, pink Himalayan salt contains sodium just like regular table salt. Its effect on bloating is not significantly different, as the key factor is total sodium intake, not the type of salt.

Potassium helps balance fluid levels by increasing the excretion of sodium and water from the body. Eating potassium-rich foods helps to counteract the water retention caused by a high-sodium diet.

No, consuming Epsom salt orally is not a recommended long-term treatment for bloating. It acts as a laxative and can cause side effects like liquid stool and electrolyte imbalances. You should only do so under a doctor's supervision.

Excellent natural alternatives to salt include herbs and spices like garlic powder, onion powder, cumin, and paprika. Citrus juices (lemon, lime) and vinegars are also great for adding flavor.

Reducing sodium intake can lead to a noticeable decrease in bloating relatively quickly, often within a few days, as the body begins to shed excess retained water. However, long-term relief requires consistent dietary changes.

Yes, stress can contribute to gastrointestinal distress and bloating. A warm Epsom salt bath can help reduce stress and promote relaxation, which may indirectly alleviate bloating symptoms associated with tension and anxiety.

Most processed and pre-packaged foods contain substantial amounts of added sodium as a preservative and flavor enhancer, even if they don't taste particularly salty. It is important to always check food labels to be aware of the sodium content.