Low-sodium pantry staples

A low-sodium diet is a common recommendation for people living with Meniere’s disease. Sodium is a mineral that is present in salt. It plays a vital role in ensuring the proper muscle and nerve function and maintaining water balance in the body. Consuming large amounts of sodium, however, causes fluid retention- leading to fluid buildup in the inner ear. Fluctuating fluid in the inner ear can exacerbate tinnitus, ear fullness, and vertigo. [1]

According to Stuff That Works- a website where chronic illness sufferers share what has improved their condition the most- low sodium diet was the second most effective treatment for MD, preceded only by Serc (anti-vertigo medication). [2]

Sticking to a low-sodium diet is not easy, especially if you enjoy salty snacks. Stocking your pantry with low-sodium staples can make meal preparation easier and help you stick to your dietary goals.

Here are some key items to consider:

Grains, Seeds and Pasta:

1. Brown Rice: Whole grain and naturally low in sodium. I like Lundberg Farms rice.

2. Quinoa: Packed with protein and low in sodium.

3. Whole Wheat or regular Pasta: Whole grain pasta is a healthier alternative, however, traditional pasta may sound more appealing to some on high-nausea days. I’ve tried so many different brands of whole-grain pasta, and I think Jovial pasta has the best consistency and taste.

4. Oats: Ideal for breakfast or baking, and naturally low in sodium.

5. Pumpkin and sunflower seeds: Nutritious and great for trail mixes with dried fruits and nuts.

6. Other grains that you like- buckwheat, farro, barley, millet.

Canned Goods:

1. Low-Sodium Canned Vegetables: Look for labels that specify "low-sodium" or "no salt added."

2. Low-Sodium Beans: Great source of protein and fiber. You can also buy dried beans and cook them yourself.

3. No-Salt-Added Tomato Products: Useful for making sauces and soups.

4. Canned Tuna or Salmon (No Salt Added): A convenient source of protein that can be added to salads or sandwiches.

Condiments and Seasonings:

1. Herbs and Spices: Use fresh or dried herbs like smoked paprika, garlic powder, basil, oregano, and rosemary to add flavor without sodium.

2. Salt-Free Seasoning Blends: Brands like Mrs. Dash offer flavorful options. I like No Salt for You! or Everything but the Salt.

3. Vinegar and Oil: Balsamic vinegar, apple cider vinegar, olive oil, and other flavored vinegars can enhance taste without added sodium.

Snacks:

1. Unsalted Nuts and Seeds: A healthy and satisfying snack. I love these single portion Unsalted Mixed Nuts from Roastery Coast.

2. Nut Butters (Unsalted): Almond, cashew or peanut butter are delicious on toast or in smoothies. Make sure that they are unsalted and don’t contain any additives.

3. Low-Sodium Crackers: Look for whole grain. There are many great options, I like Foods Alive Sweet + Savory Sprouted Crisps lately.

4. Popcorn Kernels: A healthy, whole grain snack when air-popped. I like to sprinkle it with nutritional yeast for some cheesy flavor and to boost my protein and vitamin B intake.

5. Rice Cakes - Opt for plain, low-sodium versions and top with nut butter or avocado.

6. Roasted Beans- For a high-fiber, high-protein snack. Choose low-sodium options. Bada Bean Bada Boom Roasted Fava Beans have a reasonable about of sodium. If I don’t have the time to make my own, I like to order unsalted roasted chickpeas in bulk from Nutbox. Similarily, I usually order unsalted edamame in bulk for a nice crunchy snack.

7. Simple nut or seed bars. I like Lara bars because they taste delicious and contain whole food ingredients. If you don’t like or can’t have nuts, Amia has delicious seed bars which have ingredients crafted specifically to avoid migraine triggers, if that is an issue for you. 88 acres also has some great seed bar options.

8. Kale chips. Packed with nutrients and convenient on the go. You can make your own or try a packaged product like Kale Bros Kale Chips.

9. Fruit snacks- unsweetened apple sauce or freeze-dried fruit chips.

Beverages:

1. Sparkling water: Great if you get bored of drinking plain water. I like to infuse seltzer with herbs like mint and rosemary and fresh fruit.

2. Herbal Teas: Check labels to ensure they are caffeine-free, if caffeine is a trigger.

3. Natural Juices: Avoid added salt and sugar. I like to add a splash of 100% tart cherry juice or pear juice to sparkling water to create a healthier soda.

Tips for Shopping:

• Always read labels to check for sodium content.

• Choose fresh, whole foods over processed items.

• Be mindful of portion sizes to manage overall sodium intake.

By keeping these staples in your pantry, you can create a variety of delicious and nutritious meals while adhering to a low-sodium diet, which is essential for managing Meniere's disease.

I hope this helps!