What Can You Eat On A Salt-Free Diet?

After 8 years of being saltfree and eating a raw vegan diet, I started


If you have been advised to follow a salt-free diet, you might be wondering what foods you can eat. Salt is an essential nutrient, but consuming too much of it can lead to high blood pressure and other health problems. In this article, we will discuss some of the foods you can eat on a salt-free diet.

Fruits and Vegetables

Fruits and vegetables are naturally low in sodium and high in essential vitamins and minerals. You can eat a wide variety of fruits and veggies, including apples, bananas, oranges, strawberries, blueberries, spinach, broccoli, carrots, cucumbers, and more. These foods are an excellent source of fiber and can help keep you feeling full and satisfied.

Grains and Legumes

Whole grains and legumes are another excellent option for a salt-free diet. Some of the best grains and legumes include brown rice, quinoa, lentils, chickpeas, and black beans. These foods are rich in fiber and protein and can help keep you feeling full and satisfied.

Meat and Poultry

Meat and poultry can be consumed on a salt-free diet, but you need to be careful about the types of meats you choose. Fresh meats and poultry are naturally low in sodium, but processed meats like bacon, sausage, and deli meats can be high in sodium. If you choose to eat meat or poultry, cook it yourself and season it with herbs and spices instead of salt.

Dairy Products

Dairy products like milk, cheese, and yogurt can also be consumed on a salt-free diet. However, you need to be careful about the types of dairy products you choose. Many processed cheeses and flavored yogurts can be high in sodium. Choose plain, unsweetened yogurt and low-sodium cheese options.

Snacks and Condiments

Snacks and condiments can be a challenge on a salt-free diet, but there are still plenty of options. Fresh fruit, raw veggies, and unsalted nuts make great snacks. When it comes to condiments, choose low-sodium options like mustard, hot sauce, and vinegar.


Eating a salt-free diet doesn’t mean you have to sacrifice flavor or variety. There are plenty of delicious and nutritious foods you can eat, including fruits, vegetables, whole grains, legumes, meat, poultry, dairy, and more. With a little creativity and planning, you can enjoy a healthy and satisfying diet.