How to reduce salt cravings

Jacqueline Alwill

Brown Paper Nutrition


There are a number of reasons why you may crave it. Whilst it’s not *always* about avoiding salt if you do crave it, our body needs sodium to function, but if you crave it excessively or at certain times in your (menstrual) cycle it’s great to know how you can make some swaps/tweaks in your diet to reduce sodium intake + improve nutrition in one.

From a women’s health standpoint, excessive amounts of salt intake can contribute to fluid retention + bloating – so that’s worth thinking about. We are asked ALL THE TIME about fluid retention, this is just one part of the puzzle we take into consideration.

Alright, let’s go shopping (#notsponsored):
+ Salted chips/crisps contain around 150mg sodium per serve, though you could argue that one serve isn’t often what people eat, chips are fatty and hyper-palatable so very often you might find yourself consuming 2-3 serves (300-450mg sodium!) rather than chips make an initial swap to salted popcorn which contains half the sodium content per serve. Make sure you measure out your portion first, don’t eat from the bag.
+ Herb salt blends – whilst delicious – aren’t necessarily lower in sodium, so something to be aware of.
+ Dukkah is a great option for seasoning foods such as salads, wraps, and other dishes with a much lower sodium content and a bonus of phytonutrient rich herbs and spices
+ A bit like sugar, most people would do well with reducing the overall ‘saltiness’ of their diet – herbs + spices (fresh and dried) are great for this – keep them on hand and bring out the flavour in your meals with these rather than so much salt
+ Seaweed sprinkles are flavoursome, lower in sodium per serve compared to an average serve of salt (1/8 tsp) and contain the bonus of seaweed which contains iodine to support thyroid, buy or make your own
+ If you are choosing salt, go for quality. Iodised sea salt my top pick!