Does salt make you gain weight?

Not too long ago a classmate asked me a really good question: does eating foods rich in sodium lead to weight gain? While the answer is generally no, salt doesn’t cause any long-term weight gain, consuming too much sodium can lead to bloating and water retention, as well as other health problems such as high blood pressure.

The reason why eating salty foods makes us feel bloated is because salt bonds to water. The more salt we consume, the more water our bodies retain. If you cut out salt from your diet, you will notice a slight drop in weight. However, this weight loss is only temporary and will appear when you start eating salt again.

While salt is not in itself a cause of weight gain (it has no calories), a sodium-rich diet can lead to permanent weight gain for other reasons. To begin, foods with a lot of salt are generally processed, contain many calories, and offer little nutritional value. Naturally nutrient-rich foods such as fruits, vegetables, and lean meats contain very little salt and lots of vitamins and minerals. Secondly, there is some research that shows that eating salty foods only temporarily satisfies cravings and causes you to become hungry again sooner.

Although our bodies need salt to function (sodium aids with cell repair and fluid regulation), most of us intake way more salt than necessary. The maximum adult recommended daily intake is 2300 mg, or around 1 tsp. So the next time you feel inclined to give the salt shaker a few shakes over your dinner plate, try adding spices or herbs to naturally complement the dish in a calorie-free, antioxidant-rich way. Also, when grocery shopping, try sticking to the perimeters of the store to avoid the aisles full of processed, sodium-dense snacks.