8 Foods for When You've Eaten Too Much Sodium

If you’ve ever thought, “I ate too much salt—what should I do?” you’re not alone. Sodium is essential for keeping your heart beating normally and balancing fluids in your body, but most of us get far more than we need. Too much can cause headaches, bloating, dehydration and fatigue, and over time raise your risk of high blood pressure, heart disease and stroke.

The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 milligrams per day, but the average American eats closer to 3,400 mg. Certain meals—like pizza, sandwiches and takeout—can easily push you over that limit. The good news: what you do afterward can help. Drinking water, moving your body and choosing potassium-rich foods can help your system rebalance.

Here’s what to eat after a salty meal to help you feel your best.

1. Banana

Bananas provide potassium and one medium fruit has about 9% of your daily value (422 mg). This potassium can help keep blood pressure in check after a high-sodium meal and may lower your risk of stroke over time. They're also high in fiber, which also helps lower your risk of heart disease. Turn bananas into a healthy dessert with our 2-Ingredient Peanut Butter Banana Nice Cream.

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2. Avocado

One-half of an avocado contains about 10% of our daily value of potassium (488 mg). Along with their potassium benefits, avocados boast an impressive amount of fiber. Instead of salty chips, pair our Almost Chipotle's Guacamole with bell peppers or carrot sticks to counteract high-sodium meals.

3. Kiwi

Kiwis are bursting with flavor and are a great choice to follow up a higher-sodium meal. One kiwi fruit has 148 mg of potassium, roughly 3% of the recommended daily value. Another side effect of eating too much sodium is feeling bloated, especially if it is a high-sodium, high-protein meal. Kiwis contain enzymes that help you break down protein so it can be digested more easily, which may help alleviate abdominal bloat.

4. Leafy Greens

Leafy greens are some of the most nutritious vegetables around, and that's no exception when it comes to potassium. One cup of cooked spinach boasts 18% of our daily value of potassium, an impressive 839 mg. Leafy greens are also high in fiber and several other nutrients while being low in calories, to help you get things moving without adding to your fullness.

5. Yogurt

There are several reasons to turn to yogurt after a high-sodium meal. It is full of potassium and probiotics, which help your gut and digestive system function at its best. Not to mention, it makes a nice healthy stand-in for a traditional dessert. One cup of low-fat fruit yogurt supplies 216 mg of potassium, which is close to 5% of your daily value. Choose plain yogurt instead of flavored and add your own fruit or sweetener to help you cut down on added sugars.

6. White Beans

One-half cup of white beans contains 595 mg of potassium (13% of our daily value), as well as protein and fiber to keep you full and satisfied without adding significant sodium to your day. Canned beans contain more sodium than dried, so choose lower-salt varieties and rinse canned beans to help cut down on sodium—or just cook up some dried beans. Beans are super affordable, versatile and a great pantry staple to have on hand for days when you need a balanced meal to get back on track.

7. Coconut Water

Though not a food, coconut water is naturally high in potassium with 396 mg (8% DV) per cup. It also contains other electrolytes like magnesium and calcium that help you balance your fluid levels and stay hydrated. Lastly, coconut water contains a nutrient called manganese that is important to the metabolism of carbs, protein and cholesterol in our body.

8. Herbal Tea

Tea might not be particularly high in potassium, but ginger tea and mint tea can help do more than settle an upset stomach. Peppermint, in particular, can help increase the liver's production of bile, which helps your body digest fatty foods. Ginger also stimulates digestion and reduces inflammation to help you kick that bloated feeling to the curb.

Recipes to Try

Vegan Banana Bread

5.0

Chipotle-Cheddar Broiled Avocado Halves

4.6

Simple Sautéed Spinach

4.9

Our Expert Take

It is important to try to limit our sodium intake to 2,300 mg or less per day, but it isn't game over if you slip up. Turn to these foods when you've eaten too much sodium for one meal or one day. Many of these foods are high in potassium, an important counterpart to sodium in the body. They also contain fiber, electrolytes and other minerals that stimulate digestion and boost hydration, so you can ditch bloating and headaches and get back to feeling your best.