Salt: what to replace regular table salt with

Dr. Boris Wydoff

Salt is one of the most familiar products in our kitchen. But regular table salt can create an additional burden for the body. I will explain why, in my nutrition system, I suggest reducing its amount and what can replace it in everyday dishes.

Why has regular salt become a problem in modern nutrition?

I often tell my patients: it is important to look not only at what we eat, but also at the form in which a product enters the body. Regular table salt goes through deep processing. What remains in it is mostly sodium chloride.

Sodium is necessary for humans. But a large amount of regular salt can disturb the natural balance of water. It holds water in tissues and increases the workload on the kidneys. And the task of the kidneys is to remove excess water, salts, and metabolic waste products.

The kidneys do a lot of work every day. They remove uric acid, urea, salts, and other substances that the body needs to eliminate. That is why nutrition is directly connected with how easily the kidneys can perform their function.

I explain more about the signs that may indicate increased stress on this organ in the article Kidneys: early signs of hidden disorders.

A person's weight is not only the amount of fat tissue. In my system, I also pay attention to water that can remain stored in tissues. When nutrition becomes simpler, the number of unnecessary substances that the body has to process decreases.

I view the work of the kidneys as part of the body's overall cleansing system. The first step is not to add new burdens, but to remove what interferes with natural processes.

What can replace regular salt?

In my system, I suggest not simply removing salt, but changing the whole approach to the taste of food. A preference for salty foods develops gradually, so it is better to change it calmly as well.

One simple option is lemon juice. A few drops of lemon make the taste of a dish brighter. It can be added to salads, vegetables, soups, and legume dishes.

Many people are surprised: how can you eat without the usual pinch of salt? But after some time, taste changes. After two or three weeks, food with the previous amount of salt may seem too salty.

Another option is unrefined Celtic salt. I am talking specifically about natural salt that has not gone through deep processing. It is better to buy it in a health food store.

The main thing is to understand the difference between a natural product and attractive packaging. For example, pink salt from a supermarket is not always a natural product. You need to look at whether it has been refined.

For those who find it difficult to give up the familiar salty taste, I also pay attention to sea products. For example, dry seaweed can be used as an addition to porridge, soups, vegetables, and greens.

It contains trace elements and helps make nutrition more varied. I always advise choosing products that are as close as possible to their natural state. The less unnecessary processing, the easier it is for the body to work with food.

Why is salt especially important during kidney cleansing?

In my practice, I view nutrition as a complete system. Water, food, movement, and warmth should work together. During kidney cleansing programs, I exclude regular salt because it retains water and interferes with the process of removing excess.

The kidneys like simple conditions. They work more easily when nutrition is not overloaded. That is why I pay attention to reducing salt, avoiding processed foods, and drinking enough water.

In my method, one product is not the main thing, but rather the sequence of steps. First, it is necessary to reduce the burden on the body. Then support natural elimination processes. Recovery does not begin with one remedy. I suggest viewing nutrition, water, and intestinal function as connected elements of one system.

When the body receives fewer processed foods, it becomes easier for it to handle metabolic waste products. Simple nutrition with vegetables, water, and natural products creates conditions for calmer work of the internal organs.

At the same time, individual characteristics should not be forgotten. If a person has kidney or heart diseases or takes diuretic medications, dietary changes should be discussed with a doctor.

How is nutrition connected with the body's acid load?

Salt is only one part of the overall picture. The entire diet is very important.

I pay attention to foods that can increase the burden on the kidneys and the metabolic system. In particular, in my approach it is important to reduce the amount of processed food.

I suggest replacing meat dishes with vegetables, beans, lentils, and mushrooms. Such products help make nutrition simpler. When the diet becomes heavier, it is more difficult for the body to handle metabolic waste products.

In my system, meat is viewed as a source of acidic waste. Therefore, during kidney cleansing programs, I suggest temporarily switching to lighter nutrition.

I also explain how nutrition and lifestyle are connected with the condition of the body's internal environment in the article Acidosis: what is body acidification and its causes.

What mistakes do people make when giving up salt?

The first mistake is removing salt completely and suddenly. This is especially relevant in hot weather or during intense physical activity. The body needs minerals, so changes should be reasonable. The second mistake is considering any unusual product a useful replacement. For example, the name "pink salt" by itself says nothing about quality.

The third mistake is keeping meat-based nutrition out of habit, because this continues to create a burden on the metabolic system. The fourth mistake is keeping the same diet while simply removing the salt shaker.

If a person continues eating a lot of sausage, sauces, canned foods, and other processed products, the problem remains. One product rarely determines health. The whole nutrition system matters.

What simple steps help reduce salt in the diet?

Start small. You do not need to change everything in one day.

The first step is to remove the salt shaker from the table and try lemon juice. The second is to carefully look at the ingredients of familiar products. Often they provide the main amount of salt.

The third step is to add more simple foods. Vegetables, legumes, and greens help make nutrition more natural. Water and movement are also important in my system. I recommend drinking water before meals, not during them. It is also useful to maintain daily activity. A simple routine helps the body better cope with the workload.

For example, a 30–40 minute walk and warmth in the evening are part of my recommendations for supporting overall condition. The kidneys like warmth, so it is important not to chill the body and to keep the lower back covered.

I wrote in detail about the role of warmth and movement for the body in the article Capillaries: why warmth and movement are needed.

My simple plan for changing habits

I suggest moving step by step. First, establish water and daily routine: warm water in the morning, water before meals, and enough fluids throughout the day. Then remove unnecessary things from the plate: sugar, white flour, and processed foods. After that, reduce salt, add vegetables, beans, and mushrooms, and use lemon instead of a salt shaker. The next stage is adding movement and warmth. Walking, a warm bath in the evening, and a calm mindset help maintain the chosen routine.

What I recommend remembering about salt?

Salt itself is not an enemy. The body needs minerals. The question is the quality of the product and the amount.

Regular refined salt has become a familiar part of nutrition, but modern people often get too much of it from processed foods. I suggest replacing the habit of constantly adding salt with a more natural taste.

Lemon juice or high-quality unrefined Celtic salt can become simple options. The main thing is not to look for one magical replacement.

Health is built from daily decisions: nutrition, water, movement, sleep, and the way we treat our body. I always remind people: the body is a system. When we reduce unnecessary burdens, it becomes easier for it to perform its natural functions.

When a doctor is needed

If there are kidney diseases, heart conditions, blood pressure problems, or a person takes medications related to fluid removal, any changes in salt intake should be discussed with a doctor. It is especially important to seek medical advice with significant swelling, sudden changes in well-being, or new symptoms.

A natural approach can be part of caring for health, but it does not replace diagnosis and treatment prescribed by a specialist.

Boris Wydoff — naturopath and author, Ph.D. in nutrition. For over fifty years I have helped people restore health through nutrition, cleansing and the power of the mind — in Europe, America and Asia. About the author →

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