In This ArticleView AllIn This Article1. Banana2. Avocado3. Kiwi4. Leafy Greens5. Yogurt6. White Beans7. Coconut Water8. Herbal TeaThe Bottom Line
In This ArticleView All
View All
In This Article
Banana
Avocado
Kiwi
Leafy Greens
Yogurt
White Beans
Coconut Water
Herbal Tea
The Bottom Line
We need some sodium in our diets to be healthy. It is a nutrient that helps keep your heart beating, balances fluid levels throughout your body and more. However,too much sodiumcan lead to some undesirable side effects, like headaches, bloating, dehydration and fatigue. Over time, consistently getting too much sodium can lead to heart disease, high blood pressure and stroke. TheDietary Guidelines for Americanssuggests that most people should try and consume less than 2,300 milligrams of sodium per day (even though most Americans are eating much more, closer to 3,400 mg).Certain meals and foods are super high in sodium compared to other foods—we’re looking at you pizza and loaded sandwiches. Not to worry, there are many ways to help balance the sodium in your body after a high-sodium meal. Drinking water and moving your body can help normalize sodium levels, but the other foods you eat can play a role too.Potassiumis the counterpart to sodium that helps control our blood pressure, so eating enough potassium is crucial for heart health as well. That said, drinking too much water (especially if you’re exercising on a hot day or running long distances) or overdoing it on potassium (usually from supplements, not food) can be dangerous, so talk to your doctor if you have questions.Otherwise, if you’ve just had a salty meal and want to feel your best afterward, here are some foods to try.4 Ways to Help Flush Out Excess Sodium from Your Body1. BananaBananas provide potassium and one medium fruit has about9% 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 are also high in fiber, which also helps lower your risk of heart disease. Turn bananas into a healthy dessert with our2-Ingredient Peanut Butter Banana Nice Cream.2. AvocadoOne-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 ourAlmost Chipotle’s Guacamolewith bell peppers or carrot sticks to counteract high-sodium meals.3. KiwiKiwis are bursting with flavor and are a great choice to follow up a higher-sodium meal. One kiwi fruit has148 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 helpalleviate belly bloat.4. Leafy GreensLeafy greens are some of the most nutritious vegetables around, and that’s no exception when it comes to potassium.One cup of cooked spinachboasts 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. YogurtThere are several reasons to turn to yogurt after a high-sodium meal. It is full of potassium as well as 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 yogurtsupplies 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 onadded sugars.6. White BeansOne-half cup of white beans contains595 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 diet. 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 healthy meal to get back on track.7. Coconut WaterThough not a food,coconut wateris naturally high in potassium with396mg (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 TeaTea 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 swelling to help you kick that bloated feeling to the curb.The Bottom LineIt is important to try and 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.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
We need some sodium in our diets to be healthy. It is a nutrient that helps keep your heart beating, balances fluid levels throughout your body and more. However,too much sodiumcan lead to some undesirable side effects, like headaches, bloating, dehydration and fatigue. Over time, consistently getting too much sodium can lead to heart disease, high blood pressure and stroke. TheDietary Guidelines for Americanssuggests that most people should try and consume less than 2,300 milligrams of sodium per day (even though most Americans are eating much more, closer to 3,400 mg).Certain meals and foods are super high in sodium compared to other foods—we’re looking at you pizza and loaded sandwiches. Not to worry, there are many ways to help balance the sodium in your body after a high-sodium meal. Drinking water and moving your body can help normalize sodium levels, but the other foods you eat can play a role too.Potassiumis the counterpart to sodium that helps control our blood pressure, so eating enough potassium is crucial for heart health as well. That said, drinking too much water (especially if you’re exercising on a hot day or running long distances) or overdoing it on potassium (usually from supplements, not food) can be dangerous, so talk to your doctor if you have questions.Otherwise, if you’ve just had a salty meal and want to feel your best afterward, here are some foods to try.4 Ways to Help Flush Out Excess Sodium from Your Body1. BananaBananas provide potassium and one medium fruit has about9% 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 are also high in fiber, which also helps lower your risk of heart disease. Turn bananas into a healthy dessert with our2-Ingredient Peanut Butter Banana Nice Cream.2. AvocadoOne-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 ourAlmost Chipotle’s Guacamolewith bell peppers or carrot sticks to counteract high-sodium meals.3. KiwiKiwis are bursting with flavor and are a great choice to follow up a higher-sodium meal. One kiwi fruit has148 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 helpalleviate belly bloat.4. Leafy GreensLeafy greens are some of the most nutritious vegetables around, and that’s no exception when it comes to potassium.One cup of cooked spinachboasts 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. YogurtThere are several reasons to turn to yogurt after a high-sodium meal. It is full of potassium as well as 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 yogurtsupplies 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 onadded sugars.6. White BeansOne-half cup of white beans contains595 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 diet. 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 healthy meal to get back on track.7. Coconut WaterThough not a food,coconut wateris naturally high in potassium with396mg (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 TeaTea 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 swelling to help you kick that bloated feeling to the curb.The Bottom LineIt is important to try and 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.
We need some sodium in our diets to be healthy. It is a nutrient that helps keep your heart beating, balances fluid levels throughout your body and more. However,too much sodiumcan lead to some undesirable side effects, like headaches, bloating, dehydration and fatigue. Over time, consistently getting too much sodium can lead to heart disease, high blood pressure and stroke. TheDietary Guidelines for Americanssuggests that most people should try and consume less than 2,300 milligrams of sodium per day (even though most Americans are eating much more, closer to 3,400 mg).
Certain meals and foods are super high in sodium compared to other foods—we’re looking at you pizza and loaded sandwiches. Not to worry, there are many ways to help balance the sodium in your body after a high-sodium meal. Drinking water and moving your body can help normalize sodium levels, but the other foods you eat can play a role too.Potassiumis the counterpart to sodium that helps control our blood pressure, so eating enough potassium is crucial for heart health as well. That said, drinking too much water (especially if you’re exercising on a hot day or running long distances) or overdoing it on potassium (usually from supplements, not food) can be dangerous, so talk to your doctor if you have questions.
Otherwise, if you’ve just had a salty meal and want to feel your best afterward, here are some foods to try.
4 Ways to Help Flush Out Excess Sodium from Your Body
Bananas provide potassium and one medium fruit has about9% 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 are also high in fiber, which also helps lower your risk of heart disease. Turn bananas into a healthy dessert with our2-Ingredient Peanut Butter Banana Nice Cream.
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 ourAlmost Chipotle’s Guacamolewith bell peppers or carrot sticks to counteract high-sodium meals.
Kiwis are bursting with flavor and are a great choice to follow up a higher-sodium meal. One kiwi fruit has148 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 helpalleviate belly bloat.
Leafy greens are some of the most nutritious vegetables around, and that’s no exception when it comes to potassium.One cup of cooked spinachboasts 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.
There are several reasons to turn to yogurt after a high-sodium meal. It is full of potassium as well as 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 yogurtsupplies 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 onadded sugars.
One-half cup of white beans contains595 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 diet. 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 healthy meal to get back on track.
Though not a food,coconut wateris naturally high in potassium with396mg (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.
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 swelling to help you kick that bloated feeling to the curb.
It is important to try and 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.
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