Is it safe for pregnant women to consume salty foods?

The question of whether pregnant women should eat salty foods is one that concerns many mothers because supplementing salt intake during pregnancy can contribute to the healthy development of the fetus. However, does excessive salt intake have any adverse effects on the unborn child? Let’s explore this further in the Pregnancy section!

Why is it necessary to supplement sodium during pregnancy?

Health experts previously advised limiting salt intake during pregnancy because salt contributes to water retention and bloating. However, currently, it’s understood that an increase in bodily fluids during pregnancy is both necessary and normal.

In reality, pregnant women need a moderate amount of sodium to maintain fluid and mineral balance in the body. Additionally, sodium plays other crucial roles, including aiding nerve impulse transmission and muscle function.

Iodine is particularly essential as a trace element added to table salt to support the normal development of the fetus’s brain and nervous system. Iodine deficiency during pregnancy can lead to complications such as miscarriage, stillbirth, and intellectual disabilities in children.

Is it safe for pregnant women to consume salty foods?
Is it safe for pregnant women to consume salty foods?

Recommended sodium intake during pregnancy?

Whether pregnant or not, the recommended maximum sodium intake is 2,300 milligrams per day (about a teaspoon of salt). However, most people tend to consume more salt than the recommended amount.

Some individuals with certain health conditions should consume less salt. If a pregnant woman has diabetes, high blood pressure, or kidney problems, they should limit their daily sodium intake to around 1,500 milligrams or less.

Why do pregnant women crave salty tastes?

Around 50% to 90% of women report experiencing cravings during pregnancy. This sensation often begins in the late third month of pregnancy, peaks in the second trimester, and gradually diminishes until delivery.

Experts are not precisely sure why expectant mothers often experience cravings. However, there’s a hypothesis that hormonal changes during pregnancy might heighten sensitivity to certain tastes and smells, leading to cravings.

Nutritional deficiencies during pregnancy could also contribute to these cravings. However, if this were the primary cause, all pregnant women would crave dark leafy greens and beans. Yet, most women crave sweet, salty, and high-fat foods instead.

The craving for salty tastes during pregnancy might not stem from any biological cause. Instead, it could be related to dietary habits. Researchers point out that pregnant women’s cravings vary based on their cultural preferences. For instance, in the United States, pregnant women often crave chocolate, while in Japan, they might crave rice.

What happens if a pregnant woman consumes too much salt?

The kidneys regulate the amount of sodium in the blood, but they can become strained if a pregnant woman consumes excessive amounts of salt. When sodium levels in the blood are too high, the body retains more water to dilute the sodium, causing an increase in fluid volume in the blood, putting more pressure on the cardiovascular system. As a result, excessive salt intake—whether during pregnancy or not—can lead to high blood pressure and heart issues.

High blood pressure during pregnancy can increase the risk of developing preeclampsia. If left untreated, it can lead to complications such as preterm birth and later cardiovascular problems.

A study revealed that pregnant women consuming over 3,700 milligrams of sodium per day had a 54% higher risk of elevated blood pressure during pregnancy and a 20% increased risk of developing preeclampsia compared to those consuming less than 2,600 milligrams of sodium per day.

Ways to reduce sodium intake

According to the Centers for Disease Control and Prevention (CDC), approximately 70% of salt intake comes from processed foods and restaurant meals. Therefore, pregnant women should minimize fast food and processed/packaged foods as much as possible.

There are numerous ways to reduce sodium in one’s diet, such as:

Increase consumption of fresh foods

Many people do not eat enough fruits and vegetables, which naturally contain low sodium and are rich in fiber, antioxidants, essential vitamins, and minerals needed during pregnancy.

Fresh poultry and meats have significantly lower sodium content compared to processed meats like sausages or cold cuts.

Read product labels carefully

Surprisingly, many foods contain hidden sodium. For example, some packaged white bread contains 240 milligrams of sodium per slice (1/10 of the recommended daily intake).

Pregnant women should check labels and choose packaged products labeled “low sodium,” “no salt,” or “no added salt.”

Cook meals at home

Restaurants tend to use more salt in their dishes to enhance flavor. Pregnant women should cook at home to choose fresh ingredients over processed ones and have better control over the amount of salt in their meals. Additionally, they can supplement essential nutrients through pregnancy-specific products such as Similac, Wakodo, Frisomum, Enfa, etc.

Reducing salt in cooking

Consider adding herbs and spices to meals if they taste bland, and try opting for pepper instead of salt.

Substitute salt with other seasonings

Aside from salt, herbs, flavorful spices, and citrus zest can enhance food flavors without relying solely on salt.

Be mindful of salty sauces

Condiments like ketchup, soy sauce, and salad dressings often have high sodium content. Pregnant women should choose low-sodium options whenever possible.

Through this article, it’s clear that excessive salt consumption during pregnancy can lead to complications. It’s essential for expectant mothers to manage their salt intake, not consuming too much or too little sodium. Additionally, they should aim to supplement sodium from appropriate sources to ensure adequate intake—an essential factor during pregnancy and the baby’s development.


How much salt is allowed in pregnancy?

The recommended daily intake of salt during pregnancy is about the same as for non-pregnant adults, which is approximately 2,300 milligrams (mg) per day. However, excessive salt intake should be avoided, as it can lead to complications such as high blood pressure, swelling, and other health issues.

What does it mean if you crave salty foods while pregnant?

Craving salty foods during pregnancy can be due to hormonal changes, increased blood volume, or the body’s need for additional minerals like sodium. Sometimes, craving salty foods may indicate a deficiency in certain nutrients, but it’s essential to consume them in moderation.

Does food taste salty when pregnant?

Pregnancy can alter taste perception for some women. While some may experience heightened sensitivity to salty flavors, others might find that their taste buds change, making food taste different than usual. This shift in taste perception can vary among individuals.

Can salt pass through the placenta?

Yes, substances, including salt (sodium), can pass through the placenta from the mother’s bloodstream to the baby’s bloodstream. While sodium is essential for the baby’s development, excessive salt intake by the mother can potentially affect the baby’s health. Therefore, it’s important for pregnant women to maintain a balanced and moderate diet, including a controlled amount of salt.


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