Sodium and fiber both play key roles in the body. Sodium is an electrolyte mineral needed for fluid balance and muscle function. Fiber is a nondigestible form of carbohydrate that keeps the digestive tract healthy and lowers cholesterol levels. A high intake of sodium, however, causes the body to hold onto excess fluid, which can raise blood pressure levels. The American Heart Association warns that people with existing high blood pressure should keep daily intake below 1,500 milligrams. Healthy adults should aim for 2,300 milligrams or less. Keeping your sodium intake low while increasing your fiber intake involves choosing foods that have a natural high-fiber and low-sodium content.
Fruit is always a safe bet when you are looking for a quick dose of fiber with low sodium content. Apples, pears, oranges, grapefruits and bananas each have at least 3 grams of fiber and they contain trace amounts of sodium. Avocados have a slightly higher content of sodium -- 4 milligrams per 3.5-ounce serving. They also have a high amount of fiber and, more importantly, potassium. A whole avocado contains nearly 14 grams of fiber and 975 milligrams of potassium. According to the Harvard Medical School, eating foods high in potassium helps lower blood pressure.
Vegetables come equipped with a multitude of vitamins and minerals, and they are also high in fiber and low in sodium. A medium-sized artichoke contains over 10 grams, while Brussels sprouts, broccoli and sweet corn each have over 4 grams per cup. Be mindful of how you prepare vegetables. Adding salt and butter will quickly spike the sodium levels. Broccoli and Brussels sprouts bring additional benefits to the table. They are cruciferous vegetables, which contain substances called glucosinolates. According to the Oregon State University Linus Pauling Institute, these compounds help reduce the risk of colorectal and lung cancer.
Whole grains, such as oats, barley, bulgur, quinoa, millet, brown rice and rice bran have a high fiber content and are low in sodium. Rice bran ranks as one of the best sources with nearly 25 grams of fiber per cup. One cup also contains only 6 milligrams of sodium. Be leery of foods made from whole grains, such as bread, pasta, bagels and crackers. They might be high in fiber, but salt is often added, which increases the sodium content. A single slice of multi-grain bread, for example, can contain over 170 milligrams of sodium.
Beans have a high amount of protein, complex carbs, B vitamins and potassium. They are also chock-full of fiber. A cup of lima or black beans has over 13 grams. Canned beans often have salt added, which drastically raises the sodium content. Use dry beans and prepare them yourself with water only to keep the sodium content down.
A variety of seeds are high in fiber and low in sodium, such as pumpkin seeds, sunflower seeds, sesame seeds and chia seeds. Make sure to choose seeds that are not salted. Chia seeds are especially high in fiber with 11 grams per ounce. They also contain high amounts of calcium and omega-3 fatty acids, which help improve heart health.
- American Heart Association: Shaking the Salt Habit
- Washington State University, St. Louis: Sodium Content of Common Foods
- The Harvard Medical School: Potassium Lowers Blood Pressure
- Oregon State University Linus Pauling Institute: Cruciferous Vegetables
- USDA.gov: Nutrient Data for 20060, Rice Bran, Crude
- The Dr. Oz Show: Chia: Ancient Super-Seed Secret
- avocado image by Alex Karmanov from Fotolia.com