I use Mushroom seasoning in all my savory dishes. It's a common Asian seasoning that tastes like salt and MSG (but has no MSG!). For other things you could cut the salt in half and do half regular and half low-sodium salt/sub.
Have you looked at where the sodium is coming from? Most of us can afford to put some salt ON our food if we watch out for the sodium IN our food. Remember that it's possible to get too little sodium, too.
Most people who are not watching sodium eat in the neighborhood of 4000mg. If you cut out all salt, you'll probably drop down to 1500 or less, and that sudden decrease might make the bloating worse instead of better. If you aim for 2000, which is still a little below the recommendation for people who don't have a high risk for hypertension, you can probably get there by limiting processed foods and still have a teeny little dash of real salt on your home-cooked food. If you combine tricks and use spices/acids with a TINY bit of salt, you'll probably find that it tastes pretty good. Low-salt might work out better than no-salt on all sorts of levels.
People with certain medical conditions (some heart diseases, kidney disease, etc) may not be able to use the salt alternatives that contains potassium chloride. For others, they are safe and appropriate.
Do not consider sea salt as a healthier alternative to regular salt... When comparing gram per gram, they both contain sodium chloride in the same amounts.
Edited by: DIETITIANBECKY at: 6/14/2013 (16:16)
Fitness Minutes: (10)
237 6/14/13 3:58 P
I use sea salt and regular salt. As for bloating, cutting back on salt can help. When I cut back a lot on boxed meals and caffeine, and processed foods, the bloating improved even more. Cutting back salt and the other 2 can help with bloating and my digestive area in my case. Less weirdness in bloating, tummy discomfort, and regulated me in the bathroom. Might be something to think about.
Fitness Minutes: (1,818)
771 6/14/13 2:35 P
Check out Morton's Lite Salt. It's 50% less salty than the regular salt. It can be used in all your recipes just like regular salt with the same great results. It cooks the same, bakes the same, measures the same, and flavors the same. Good source of potassium.
I find that I do not bloat as much using Pink Himalayan salt. I really have cut down on salt altogether. Sometimes I will use some tamari or Braggs Amino Acid in dressings to add the salty flavor without adding salt.
Fitness Minutes: (430)
58 6/14/13 1:32 P
Thank you, Becky. That's what I'm doing, but without salt, food tastes bland to me. I'm from the south, so I'm used to salty foods. If I don't like the way foods taste, I'll likely go back to eating like I did before, which would not be good.
I would first give salt-free herbs, spices, juice a try. You can use fresh or dried herbs Make your own spice blends or use products similar to Mrs. Dash Juices work well too---a splash of lemon juice, orange juice, lime.
Becky SP Registered Dietitian Nutritionist
Fitness Minutes: (430)
58 6/14/13 1:17 P
I am cutting out salt for a few months to try to keep from bloating so badly. I've been looking at salt substitutes, but not sure they wouldn't cause the same problems. Opinions, please.
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