Salt is an essential part of our lives, playing a role far beyond enhancing the taste of our food. It is essential for maintaining proper fluid balance, nerve function, and muscle contraction. Without enough sodium, our bodies would struggle to perform basic functions such as transmitting nerve signals and regulating blood pressure.

The importance of salt is highlighted by its historical value: it was used to preserve food before refrigeration existed and was once used as a form of currency. In fact, the word “salary” originates from the Latin word “salarium”, which also means “salary” and is derived from “sal”, meaning “salt”.

In ancient Rome, “salarium” referred to the money given to Roman soldiers to purchase salt, a valuable and essential commodity at the time.

But how much salt is too much?

Salt has many benefits, but consuming too much of it can cause a number of health problems. Just like sugar, salt can be very addictive.

So, what is the right amount of salt to consume daily and what impact does it have on our gut microbiome?

india today WebMD spoke to experts to answer these and other questions.

The role of salt in our diet and overall health

The main purpose of salt in our diet is to enhance the taste of food. It makes food more delicious and provides the sodium and chloride the body needs. Different types of salt, such as pink, rock or black salt, can also provide other minerals in small amounts.

Mumbai-based dietitian Pooja Shah Bhave says, “If we have a balanced diet covering all food groups, there will be no need for extra salt as the minerals from the diet will be sufficient. A balanced diet without added salt provides about 500 mg of sodium per day, which is sufficient. But since our taste buds and our body are adapted to long-term salt intake, if we stop eating salt, it may cause some changes in our body.”

“The main concern is iodine; especially in areas away from the coast, where crops and vegetables lack sufficient iodine. Common salt is enriched with iodine to meet daily requirements, making it vital for our health,” she adds.

Gut Health 101

Our gut contains trillions of bacteria, collectively known as the gut microbiota. These microorganisms play an important role in digestion, immune function, and even mood.

A balanced gut microbiota contributes to overall health, while an imbalance, known as dysbiosis, can lead to digestive problems, inflammation, and autoimmune diseases.

Then where does the question of salt come from?

Research has shown that there is a link between high salt intake and an unhealthy stomach.

Studies in mice have shown that a high-salt diet can alter the composition of gut bacteria, which may lead to inflammation and worsen symptoms of autoimmune diseases such as multiple sclerosis.

Another study found that reducing salt intake may help restore the balance of gut bacteria and reduce inflammation.

Dr Ruhi Pirzada, senior physician and critical care specialist in Mumbai, explains, “High dietary salt intake affects the types of bacteria in the gut microbiome. Specifically, high-salt diets lead to reduced numbers of Lactobacillus species that are an important part of the healthy human microbiome. High dietary sodium intake may contribute to gut dysbiosis as it alters microbial composition, richness, and diversity.”

She adds, “Modest reductions in dietary sodium intake can increase circulating short-chain fatty acids (SCFAs), thereby improving the gut microbiome. Increased SCFAs lower blood pressure and improve arterial compliance.”

“High salt intake can promote the growth of harmful bacteria such as Clostridioides difficile. It can also reduce the gut barrier, leading to increased permeability and leakiness,” says Sweedal Trinidade, chief dietitian at PD Hinduja Hospital and Medical Research Centre in Mumbai.

Benefits of Reducing Salt Intake

People suffering from hypertension often complain that they eat home-cooked food that is flavoured with less salt, yet their blood pressure does not come down. Well, the answer is ultra-processed foods that contain a lot of salt which can be very addictive. So, here is why you need to keep a watch on what you are taking into your body, whether it is homemade or not.

Reducing salt intake can benefit not only our stomach but also our body in many ways that you cannot even imagine.

• Dietician Bhave says, “Reduced salt intake reduces symptoms of gut inflammation associated with hypertension. Low salt intake preserves healthy gut microbiota, which enhances immunity, especially in the gut, thereby ensuring the integrity of the intestinal mucosal barrier and lining.”
• “Inadequate salt intake can impair fluid regulation, leading to dehydration. Salt is vital for adrenal gland function, and severe restriction can cause adrenal fatigue,” says Trinidad.
• However, dietitians say gut health is complex, and reducing salt alone may not completely cure all symptoms. “A comprehensive approach including a balanced diet, fiber intake, probiotics, and stress management may be necessary to achieve optimal gut health. Consult a healthcare professional for personalized guidance,” she suggests.

final thoughts

More research is needed to fully understand the connection between salt and gut health, but there is ample evidence that reducing salt intake can benefit your microbiome. Plus, it’s a simple change that can also improve your heart and overall health.