5 bloat-beating low salt recipes

5 bloat-beating low salt recipes

Is your bloating due to too much sodium in your diet?

Many people are aware that salt can increase blood pressure but not link it to bloating!

Bloating can be due to many reasons from eating too much of anything typically carbohydrates, and poor digestive function from low stomach acid and digestive enzymes. Don’t forgеt to try cutting down on salt (sodium chloride) which can also make you feel bloated if eaten in excess.


So even though bread and crisps can be a culprit due to the wheat and the potatoes remember they are covered in salt too!

The recommended daily amount (rda) for salt is no more than 6g a day  (2.4g sodium chloride) which equates to 1 heaped teaspoon. Most people will consume this from processed foods and foods with added salt for preservation such as cheese, smoked fish, bread.

While foods that don’t even taste salty such as many cereals such as cornflakes and rice crispies can also be loaded with salt which is often tripled when people eat 3 x the recommended serving size. A favourite food of mine, hummus, is also often high in salt! While sauces, stock cubes and gravy granules are also load with salt.

So if you are feeling bloated  and have had it check out by your GP with no medical reason for it then  it is well worth trying a low salt/sodium  diet.

Remember when reading labels, don´t get salt and sodium levels mixed up as you will end up having too in your daily diet.

For 2 weeks try a low salt diet which involves having lots of vegetables, salad, fruit  and water to help  flush out excess salt. Vegetables and salad are full of potassium which helps flush out the excess salt.

Check out these Low salt recipes

To replace added salt you will need to top up your spice and herbs!

5 bloat-beating low salt recipes



Porridge with tablespoon of milled seeds & half a cup of berries & 1 tsp of manuka honey.

2 Poached eggs on a bed of wilted spinach with grilled tomatoes.


150g plain yoghurt with 1 tablespoon of seeds and half a cup of berries.




Homemade hummus with oatcakes and salad.


Cottage cheese with pineapple served with lettuce, cucumber and  tomato with a drizzle of balsamic vinegar.


Tuna in spring water (avoid the brine) mixed with lime juice, grated ginger 1 dessertspoon of rice bran oil and served with tomato/onion salsa.


5 raw brazil nuts.


Stir fry with ginger, garlic and chilli and lime juice.  Add to mange toute,  bean sprouts,  grated carrots and button mushroom, chestnuts and serve with rice noodles.

Baked cod in foil with lemon juice and balsamic vinegar with potatoe wedges cooked in rapeseed oil and sprinkled with  black pepper or paprika and pureed peas with mint.

Home cooked chicken with no skin plus homemade coleslaw and half a baked potato.

Spaghetti bolognaise made with home bolognaise see recipe at bottom of page served with a side salad.

Salmon baked in foil with red onions and balsamic vinegar served with brown rice cooked in vegetable stock from cooked vegetables with sprinkled of black pepper.



  • tin of  chickpeas in water ( salt free!)
  • 3 tbsp of tahini
  • 1 tbsp  of  olive oil
  • Juice of 1 lemon
  • 2  cloves of  garlic
  • Half a cup of water

Place half the chickpeas  in a processor with the tahini,  oil and water.  Process until it all binds together and can leave chunky if preferred. Then add crushed garlic and lemon juice and process for 1 more minute. Keep in fridge for 2 days!

Healthy Bolognaise sauce

Put 6 tomatoes in hot water for 1 minute. Then remove the skins. Then chop and heat in a pan with 1 chopped onion,  2 cloves of cooked  garlic  tsp of mixed herbs (oregano, basil) for 10  minutes with 1 dsp of olive oil. Then add low fat mince and  cook for another 10 – 15 minutes. To spice up add paprika or black pepper /chilli to taste and serve with wholemeal spaghetti preferably.

Healthy Coleslaw

Half a white cabbage cut roughly

1 large carrot grated

2 tomatoes cut in chunks

1 grated apple


3  tbsp olive oil

Juice of 4 limes

1 inch cube of ginger grated

1 dsp of poppy seeds

1 dsp of sesame seeds

Mix the salad first and then mix the dressing in a small jar and shake well  and  mix into  the salad.

Loved the tips? Share your best ideas on how to cut salt from your diet! Also check out these Low salt foods you can eat at any meal as well as a Balanced diet plan that guarantees no excess salt or sugars.