Does Soup Bloat You?
A bowl of hot soup on a cold day really hits the spot. If you choose a broth-based soup made with vegetables, whole grains and beans, it can be a healthy addition to your diet, too. However, many soups -- especially the store-bought variety -- are high in sodium, too much of which can lead to water retention and bloating.
Sodium is an electrolyte mineral essential for your health. It helps regulate fluid balance and aids in the absorption and transportation of other nutrients. It's also crucial for maintaining blood volume and blood pressure. However, you only need a small amount of sodium from your diet -- 180 to 500 milligrams per day -- and most Americans get way too much -- up to 3,000 milligrams too much. Soups are one of the richest sources of sodium in the American diet, reports "Time" magazine.
Sodium in Soup
Canned soups are notoriously high in sodium. The Centers for Disease Control and Prevention reports that a cup of tomato soup can contain as much as 1,260 milligrams of sodium. A cup of chicken noodle soup can contain as much as 940 milligrams, notes the CDC. The upper limit for sodium is set at 2,300 milligrams. One cup of the typical store-bought soup may supply nearly half of the upper limit, which is the highest amount of sodium you should have in one day.
Sodium and Bloating
When you consume too much sodium, your body begins holding onto water in an effort to dilute the sodium in your blood to maintain a balance of electrolytes. This extra water is the source of bloating. When you reduce your sodium intake, the balance of electrolytes in your blood will be restored and your body will let go of the water it's retaining. If you regularly eat too much sodium from soups and other processed foods, the excess water -- which results in a higher blood volume -- can lead to high blood pressure and increase your risk of stroke.
Solving the Soup Problem
It's easy to avoid bloating by reducing your sodium intake. When you buy store-bought soups, look for a label that says "low sodium," which means it contains 140 milligrams or less per serving. If it says "very low sodium," it has fewer than 35 milligrams per serving. Better yet, make your own soup at home with lots of fresh vegetables, whole grains and lean proteins. Use herbs and spices to flavor your soup instead of salt, and you'll get a steaming bowl of comfort that's sodium-free. If you go the homemade route, check out the sodium levels in your broth, and go for sodium-free broth whenever possible.
- Linus Pauling Institute: Sodium (Chloride)
- CDC: Americans Consume Too Much Sodium (Salt)
- TIME: Top 10 Sources of Salt in Your Diet
- CDC: Get the Facts: Sources of Sodium in Your Diet
- The Huffington Post Canada: Bloating Foods: Things That Make You Bloat (And How to Prevent It)
- Winona State University: Factors That Affect Blood Pressure
- FDA: Sodium in Your Diet: Using the Nutrition Facts Label to Reduce Your Intake
Jody Braverman is a professional writer and editor based in Atlanta. She studied creative writing at the American University of Paris and received a Bachelor of Arts in English from the University of Maryland. She also received personal trainer certification from NASM and her 200-hour yoga teacher certification from YogaWorks.