too much salt

Feeling Bloated? Here are 7 Ways to Flush Salt Out of Your Body

Some amount of salt in a diet can be good for you. But if you consume too much, it will cause bloating that can be uncomfortable and embarrassing. Fortunately, there are remedies you can use that will beat the bloat, so you wake up feeling and looking your best by the next day.

Here are some methods you can use to flush salt out of your body overnight.

Salt and Bloating: What’s the Connection?

Sodium, a mineral found in salt, causes the body to retain water which causes bloating. One 2019 study looked at how sodium was linked to bloating.

Half of the study participants stuck to a Western, low fiber diet, while others followed a high fiber DASH diet. Results showed that increasing sodium caused bloating in both groups proving the sodium-bloat link was a factor regardless of your diet.

The best way to avoid bloat is to limit the amount of sodium in your diet. But if you just can’t live without the taste, here are a few methods to get your stomach nice and flat.  

Stay Hydrated

Drinking water

Hydrating fluids like water and herbal teas will flush salt out of your system. They will lubricate your intestines and stomach to aid with the digestion of salt and other foods. If you have consumed a lot of salt and are experiencing bloating, try drinking at least one liter of a hydrating liquid. It should get rid of the bloat within hours.

You can also stay hydrated through other sources. For example, fruits, vegetables, and non-sodium soup broths have a high water content that will help flush salt from your body.

Avoid drinking sports drinks. Although they are said to promote hydration, they have a high sodium content which could make bloating worse.

Increase Potassium Intake

banana for potassium

Potassium plays a major role in maintaining fluid balance in the body. Consuming foods that are rich in potassium, such as potatoes, avocados, and bananas, will reduce the effects of sodium and help move it out of your body.

However, it’s important not to rely on potassium too often to reduce bloating. As you get older, it can get harder to remove potassium from your blood, and if there is too much potassium in your blood, it can cause kidney damage.

To minimize the risk of kidney damage, get your potassium from food sources rather than supplements.

Increase Your Physical Activity

Exercising makes you sweat, causing the body to get rid of water and salt. Drinking water while engaging in physical activity will further aid with the process and keep you hydrated.

However, drinking too much water during exercise can lead to a rare condition called hyponatremia which causes blood sodium to become too low. It is more likely to happen in hot conditions that make you sweat excessively. Athletes and marathoners run a higher risk of developing the condition.

Take an Epsom Salt Bath

Epsom salt bath

Epsom salt contains magnesium which is known to drain the body of excess water and toxins. A warm bath also promotes sweating which can further aid in removing salt. The bath can also help with constipation and other digestive issues.

If you are feeling the bloat, go in for a good soak. You should feel better by the time you get out of the bath.

Magnesium-Rich Foods and Supplements

Magnesium is helpful in getting rid of bloat as it aids potassium activity in removing salt from your body. One way to add magnesium to your diet is by taking a supplement.

In addition to reducing bloating, magnesium also helps you get a good night’s sleep. So if you take a supplement before going to bed, you will wake up feeling rested and without the salt bloat.

You can also add magnesium to your diet by eating magnesium-rich foods. These include:

  • Leafy greens
  • Fatty fish
  • Avocados
  • Seeds
  • Bananas

Flat Tummy Tea

Flat Tummy Tea is a special tea that contains peppermint, fennel seeds, and dandelion root.

The fennel seeds have antimicrobial properties that promote good bacteria in your gut to aid with digestion. The peppermint is an antispasmodic that calms spasms in the stomach to improve digestion. The dandelion lubricates the system, aiding in eliminating salt and other foods.

Ginger Tea

Ginger tea

Ginger tea has long been used to treat digestive issues. It has anti-inflammatory characteristics that can relieve imbalances caused by sodium, and it also soothes irritation.

The tea can also promote sleep, so if you drink a glass at bedtime, you will wake up refreshed with a flat tummy.

When to Talk to Your Doctor

If you don’t consume that much salt but find you are often bloated due to sodium intake, you may want to talk to your doctor. If you are sensitive to salt, it may be a sign of a bigger problem such as cardiovascular disease or high blood pressure. A medical professional will be able to tell you if the reaction you are having is cause for concern. 

How Much Sodium Should You Consume?

woman putting salt on food

Minimizing sodium intake can reduce bloating, but some sodium is required in a healthy diet. It helps the muscles in the body contract and relax, and it aids in regulating fluid in the kidneys to prevent dehydration. It is also involved in maintaining cellular homeostasis and fluid and electrolyte balance.

So how much sodium should you be consuming? According to the Dietary Guidelines for Americans, individuals should consume less than 2300 mg of sodium daily. Unfortunately, most people consume much more than that, averaging around 3400 mg a day.

In addition to causing bloating, excess sodium can also increase the risk of high blood pressure, heart disease, and stroke.  


Many people just can’t get enough salt in their diet. If you are experiencing bloating because of your intake, the tips in this article will help you overcome it so you look and feel your best. Which methods do you use when you feel the bloat start to come on? 

Products to help you flush the salt out:



Read Next:

How Your Skin Benefits from Salt Water

Why Women Over 50 Bloat And What to Do About It

Is it Normal to Become Bloated During Intermittent Fasting?

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