Many people associate high sodium intake with salty snacks or fast food, but what if we told you that some of the biggest sources of sodium are foods you’d never suspect? At MGI Clinics, we emphasize the importance of awareness in nutrition—especially when it comes to hidden sodium that can contribute to inflammation and chronic health conditions.

Where Is Sodium Hiding in Your Food?

Sodium isn’t just in obvious sources like chips or processed meats. Many packaged foods, baked goods, and even seemingly fresh items like chicken contain added sodium. In fact, chicken can be injected with sodium to increase its weight, sometimes accounting for up to 30% of the meat’s total weight. This means you could be consuming far more sodium than you realize, even when choosing foods that appear to be healthy.

Other surprising sources of hidden sodium include:

• Desserts and baked goods: Many contain preservatives and leavening agents high in sodium.
• Canned foods: Even “healthy” options like canned beans and vegetables often have added salt.
• Deli meats and cheeses: Often packed with sodium to enhance flavor and shelf life.
• Condiments and sauces: Ketchup, salad dressings, and soy sauce are loaded with sodium.

How Much Sodium Is Too Much?

For years, the widely recommended sodium limit has been 2,000 mg (2 grams) per day, but emerging research suggests that even this might be too high. At MGI Clinics, we encourage our patients to aim for less than 500 mg (0.5 grams) per day for optimal health. Lowering sodium intake can help reduce inflammation, improve heart health, and support overall well-being.

Why Excess Sodium Is a Health Risk

Excess sodium can contribute to high blood pressure, kidney strain, fluid retention, and increased inflammation—all of which can worsen conditions like autoimmune diseases, digestive disorders, and cardiovascular issues. Because sodium plays a role in fluid balance and nerve function, maintaining the right intake is crucial for preventing chronic health concerns.

How to Reduce Sodium Intake Naturally

Lowering your sodium intake doesn’t have to be difficult. Here are a few simple ways to cut down on hidden sodium while maintaining a flavorful and satisfying diet:

• Cook at home: Preparing meals from scratch allows you to control the amount of sodium you consume.
• Read food labels: Always check sodium content before purchasing packaged foods.
• Choose fresh, whole foods: Opt for fresh produce, lean proteins, and unprocessed grains.
• Use herbs and spices: Instead of salt, enhance flavor with garlic, lemon, basil, or turmeric.
• Rinse canned foods: If you must use canned beans or vegetables, rinse them thoroughly to remove excess salt.

Taking Control of Your Health

Hidden sodium in your diet can contribute to long-term health challenges, but making mindful choices can help you manage inflammation and improve overall wellness. Reducing sodium intake is an easy yet powerful step toward better health.

For personalized guidance and support, schedule a discovery call with Dr. Chanu Dasari at MGI Clinics. Our Case Studies page features stories of patients who have successfully managed their conditions through the Mind-Gut-Immunity Method. 

Start Your Journey to Better Health Today

Discover the transformative power of the Mind-Gut-Immunity Method! Over the past decade, Dr. Dasari has helped countless clients reduce inflammation and find relief from autoimmune issues, often in just 3-6 weeks. Now, you can start your journey to better health with our free training. Click the link below, choose your condition, and learn how our proven approach can help you feel better fast. 

About the Author

Dr. Chanu Dasari, a distinguished clinician with a career spanning renowned institutions like Vanderbilt University, Oxford University, and the University of California, has made significant contributions to medical research and practice. His work, published in top peer-reviewed scientific journals and adopted by the US Department of Health, highlights his commitment to advancing healthcare. Dr. Dasari is board-certified by the American Board of Medical Specialties and the American College of Surgeons, with a specialization in hernia repair, gallbladder removal, cysts, digestive disease, and cancer. As the founder of the Mind-Gut-Immunity Clinic, he draws from personal experience with autoimmune and digestive dysfunction to lead a team dedicated to patient-centered care using evidence-based protocols.