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Changing your diet can do a lot for your body. Better digestion, steady energy, even a clearer mind. But certain popular eating plans like keto, Whole30, paleo, or intermittent fasting can unintentionally cut sodium from your meals. And when your sodium levels dip too low, you might feel tired, dizzy, crampy, or just plain off.
So, what foods are good for low sodium levels?
To increase your sodium levels, consider eating foods like grilled or smoked meat and fish, sausages, chorizo, canned meat, cheese, tuna in brine, and salted nuts. You could add salt to your fresh salad, stews or soups, as well. And electrolyte drinks can help you remedy any mineral deficiencies, including low sodium levels.
Wondering what to eat when your sodium levels dip and how to bounce back without derailing your health goals? Let’s take a look at what causes low sodium and how your diet can help prevent the side effects.
Key takeaways
Long-term restrictive diets are a common reason for low sodium levels.
Intense exercise, too much water, or using diuretics can also cause a drop in sodium levels.
Hyponatremia, a medical condition linked to low sodium, requires professional care.
If you're not dealing with an underlying condition, you can boost your sodium naturally with certain foods or supplements.
What can cause low sodium levels?
Healthy sodium levels fall between 135 and 145 mEq/L. Anything below that may cause symptoms like fatigue, headaches, or confusion. The most serious cause is hyponatremia, but here are a few other reasons your sodium might dip:
Restrictive diets
Cutting out processed food sounds healthy, but it can also eliminate one of your main sodium sources. Diets like keto, paleo, and Whole30 are often low in sodium by design.
Excessive exercise
According to the NIH, long workouts may lead to Exercise-Associated Hyponatremia (EAH). You lose sodium through sweat, and if you’re not replacing it, your levels can fall.
Drinking too much water
Staying hydrated is important, but overdoing it can dilute sodium in your blood. This is especially important for endurance athletes or anyone who trains hard.
Diuretic use
Whether it's medication or herbal, diuretics pull water (and sodium) from your system. Always use them under medical guidance.
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Foods that can help raise sodium levels
Need a quick fix for low sodium? These foods can help, but moderation matters.
Seafood
Seafood is a natural source of sodium. This is because the ocean is naturally salty, and seafood like shrimp, crabs, fish, and scallops absorb sodium from the water as they grow. For instance, 100 grams of fresh shrimp without any additives and seasoning contain about 250 mg of sodium.
The content in canned or frozen seafood is even higher because they have sodium-rich preservatives and added salt for taste. For instance, 85 grams of frozen shrimp contains 800 mg of sodium.
Cheese
Cheese is a good source of protein and calcium, but it’s one of those foods with a very high amount of sodium. While making cheese, salt is added to milk because it helps preserve and enhance its taste.
100 grams of cottage cheese contains almost 350 mg of sodium, and the same amount of processed cheese contains 1400 mg of sodium. Sodium content in processed cheese is even higher because manufacturers add more salt to enhance taste, preserve it for the longest time as well as improve its texture.
Pickles and olives
The natural taste of olives is quite bitter. That's why they're cured or packed in salt water or brine. This procedure increases the amount of sodium in olives. Similarly, brining is an important part of pickle making. Salt is added to pickles not simply for taste but to increase their shelf life.
A single dill pickle spear can contain up to 300 mg of sodium, and just five small olives can contain 100 to 200 mg of sodium.
Condiments
Condiments like soy sauce, tomato sauce, Worcestershire sauce, and ketchup contain the most amount of sodium. Soy sauce contains the highest amount of sodium, with 902 mg of sodium in just one tablespoon.
One tablespoon of ranch dressing contains 164 mg of sodium, and a tablespoon of ketchup has 167 mg of sodium. Other condiments such as barbecue sauce and mustard dressing have an increased amount of sodium, and people restricting their sodium intake must stay away from these condiments.
Dried and processed meats
A lot of salt is added to processed or dried meat to preserve them for the longest time and give them a rich flavor. For example, one ounce of beef jerky has 620 mg of sodium or 27% of RDI (Recommended Dietary Intake).
Tip: Use these foods to help correct a temporary dip in sodium. They’re not ideal for everyday meals if you're following a low sodium diet.
Related: How much sodium on a low-sodium diet can you have?
How to raise sodium levels safely
Feeling lightheaded or crampy? These tips can help raise sodium levels when they’ve dropped due to exercise, overhydration, or temporary dietary shifts.
Swap water for an electrolyte drink
Grab a salty snack
Rest and give your body time to recover
Use over-the-counter meds to ease symptoms if needed
Talk to a doctor if symptoms don’t go away
Important: Chronic low sodium or anything below 135 mEq/L should be evaluated by a healthcare provider.
What fruits have sodium?
Most fruits are low in sodium, which is great for a low sodium diet. But some varieties naturally contain more sodium than others. These can be a smart, fresh way to replenish without overdoing it.
Fruits with higher sodium:
Mammee apple
Avocado
Papaya
Pineapple
Banana
Mango
Pears
Casaba melon
Passion fruit
Mulberries
Toss them in a smoothie, serve with pancakes, or eat fresh as a snack. They’re a natural and tasty option for maintaining sodium balance.
Related: What foods are low in sodium? Make healthier choices
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FAQS about low sodium levels
Can you increase sodium levels by eating more salt?
Yes, adding salt can help, but food-based sources are a smarter and more balanced approach.
How can I increase my sodium levels naturally?
Eating more vegetables and fruits that are high in sodium, as well as cheese, may help increase sodium levels naturally. Having more seafood is another way to boost your sodium levels.
Is a sodium level of 128 mEq/L bad?
Yes, sodium levels below 135 to 145 mEq/L are below the healthy range and could be a sign of hyponatremia, which requires medical attention. Talk to your doctor right away.
Related: What can you eat on a low sodium diet? The exhaustive list
References: Healthline, Wikihow, From The Heart Home Care, StyleCraze
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