Why Gut Health Isn’t Just About Plants—Salt Plays a Big Role Too
You’ve heard me talk about it a lot: a broad diversity of plant-based foods is one of the best ways to support your gut microbiome. And, a healthy gut microbiome is one of the best ways to support an expanded diet while preventing IBS flare-ups. With the release of Hack Your Health: The Secrets of Your Gut on Netflix, the spotlight on plant variety and microbiome health has never been brighter. And, more people are learning just how important it is to feed your microbiome the right way.
One of the best ways to do this is by eating a wide variety of plant foods. Research shows that consuming at least 30 different types of plants per week—think vegetables, fruits, grains, nuts, seeds, herbs, and even plant-based oils (olive oil being the best choice!) —can significantly boost the diversity of beneficial gut bacteria [1].
But plant variety is only part of the picture. There’s another factor that doesn’t get as much attention but plays a big role in microbiome health: your sodium intake.
Salt is just one tool in the seasoning tool box!
Too Much Salt? Your Gut Microbiome Notices
Sodium is a necessary mineral for your body—it helps regulate fluid balance, nerve function, and muscle contractions. But when you eat too much of it, sodium can negatively affect the gut microbiome.
A study published in Nature found that high-sodium diets reduced populations of beneficial Lactobacillus bacteria in both humans and mice [2]. These bacteria help regulate inflammation and support immune health. When their numbers drop, the gut environment becomes less balanced and more prone to dysfunction.
In the same study, participants who reduced their sodium intake saw improvements in microbial diversity and a reduction in blood pressure, highlighting the connection between diet, microbiome health, and cardiovascular outcomes.
Additional research has shown that excess salt may weaken the gut barrier, leading to inflammation and changes in microbial composition that are linked to metabolic and immune system disturbances [3].
The Benefits of Cutting Back
The encouraging news is that reducing sodium intake can promote a healthier gut environment. When sodium levels drop, beneficial bacteria can rebound, and inflammation may decrease. These changes can lead to better digestion, improved immune function, and more stable blood pressure [3,4].
So, How Much Is Too Much?
According to the American Heart Association, adults should aim for less than 2,300 mg of sodium per day, with an ideal target of 1,500 mg, especially for those with high blood pressure or salt sensitivity [5].
Yet, most people consume closer to 3,400 mg daily, often without realizing it. Sodium sneaks into common foods like bread, snacks, sauces, condiments, and processed meats—even if they don’t taste particularly salty [6].
Tips to Reduce Sodium (Without Triggering IBS):
Cook from scratch when possible using low-FODMAP, whole ingredients.
Use fresh herbs like basil, chives, rosemary, thyme, oregano, parsley, dill, etc., to add flavor
Use Diamond Crystal Kosher salt in place of table salt or sea salt (known for its unique crystal structure and lower sodium content per volume)
Boost flavor with infused oils, lemon juice, vinegars, and spices like paprika, turmeric, cumin, cayenne, and more
Don’t skimp on healthy fats (olive oil, avocado, etc.) in your cooking, as fat carries flavor
Choose unsalted or low-sodium versions of packaged foods (for example, Pomi strained tomatoes include ONLY tomatoes)
Be mindful of portion sizes when eating out or choosing packaged snacks
Managing IBS means paying close attention to how your body responds to what you eat. While reducing sodium might not be the first thing that comes to mind, it could be a simple, effective step toward balancing your gut microbiome and supporting your overall health.
Sources:
McDonald, D. et al. (2018). “American Gut: an Open Platform for Citizen Science Microbiome Research.” mSystems. https://doi.org/10.1128/mSystems.00031-18
Wilck, N. et al. (2017). Nature. "Salt-responsive gut commensal modulates TH17 axis and disease." https://doi.org/10.1038/nature24628
Ferguson, J.F. et al. (2021). Cell Metabolism. "Dietary Salt Disrupts the Microbiota, Impairs Gut Barrier Function, and Promotes Inflammation." https://doi.org/10.1016/j.cmet.2021.05.003
Farquhar, W.B. et al. (2015). Journal of the American College of Cardiology. "Dietary sodium and health: more than just blood pressure." https://doi.org/10.1016/j.jacc.2015.02.038
American Heart Association. “Sodium: How to Tame Your Salt Habit Now.” https://www.heart.org
Centers for Disease Control and Prevention (CDC). “Sodium and Food Sources.” https://www.cdc.gov/salt
