A POTS Friendly Diet

In this blog post, we'll be taking a look at how your diet can affect POTS symptoms and share some practical tips to help keep you feeling your best.

What is POTS?

First, let’s define POTS. Postural Orthostatic Tachycardia Syndrome (POTS) is a condition that falls under the umbrella of dysautonomia—a group of disorders related to dysfunction of the autonomic nervous system. The term “autonomic” refers to the self-governing nature of this system, which controls involuntary functions that we do not consciously regulate. These include breathing, digestion, heart rate, blood pressure, body temperature, sweating, and more.

Why is Diet Important?

Everyone knows eating a healthy, balanced diet is a key part of looking after their body, but this becomes even more important when living with a chronic illness. The autonomic nervous system regulates both heart rate and blood pressure, as well as the digestive system, and as a result, diet plays a big part in managing the condition POTS.

Meal size and the types of food we eat can have a significant effect on our blood pressure, which is why certain foods can trigger unwanted symptoms. Many people with POTS also experience digestive issues in addition to those related to the heart, such as bloating, gas, diarrhoea, or constipation – all due to nervous system dysregulation.

Eating Healthy With POTS

Now we know why diet is important to people living with POTS; let's look at which foods to enjoy and which to avoid. We'll also share some helpful tips for managing food preparation.

Hydration + Salt

Before we dive into food choices, we need to talk about hydration—I’m sure everyone with a POTS diagnosis has heard how important it is to stay well-hydrated. In fact, we have a whole post dedicated to this topic, which you can find [here].

By increasing our fluid and salt intake, we can boost blood volume, helping our bodies function more efficiently and reduce symptoms like lightheadedness, dizziness, and an elevated heart rate.

Although it might seem counterintuitive, increasing salt intake is actually beneficial. Higher salt levels help replenish lost electrolytes and promote better water absorption. They also replace electrolytes lost through sweating—a common symptom reported by many with POTS.

It is recommended to drink around 3 litres of water daily. Hydration tablets are an easy way to maximise the benefits of the water you drink, as they contain those essential electrolytes and often include other important vitamins and minerals.

Meal Size

After eating a large meal, a significant amount of blood is redirected to the stomach to aid in digestion, which can cause a drop in blood pressure. That’s why it’s generally better to eat several smaller meals throughout the day rather than just two or three large ones.

Meals based on protein-rich foods such as meat, fish, Quorn, soy, or beans tend to be more nutrient-dense compared to processed meals that can sit heavily in your stomach—more on that next.

Whole Grains and Lean Fats

Whole grains like quinoa, brown rice, and oats contain complex carbohydrates, fibre, vitamins, and minerals that provide the body with steady, long-lasting energy. They break down gradually, helping to sustain energy levels over a longer period of time. Unlike refined carbohydrates, whole grains support consistent energy release and are less likely to lead to blood sugar fluctuations. Eating smaller amounts of high-quality foods will pay off in the long run.

Fibre-Rich Foods

Given that digestive issues and symptoms of IBS are common for people living with forms of dysautonomia, prioritising gut health is essential.

Fibre-rich foods play a vital role in supporting digestive wellness. Soluble fibre, found in oats, apples, and citrus fruits, helps improve nutrient absorption. Insoluble fibre, present in whole grains, vegetables, and nuts, aids in preventing constipation and encourages regular bowel movements.

Anti-Inflammatory Foods

Incorporating anti-inflammatory foods can be an effective strategy to manage digestive discomfort. Here are some key food types known to help reduce inflammation:

• Omega-3 Fatty Acids: Found in fatty fish such as salmon, herring, mackerel, sardines, tuna, striped bass, and anchovies. Fish oil supplements are the easiest way of increasing your omega-3 intake.

• Plant-Based Omega-3s: Vegetarians and vegans can obtain omega-3s from plant sources. Consuming nuts, seeds, and cooking with oils like rapeseed oil supplies these nutrients along with vitamin E, another compound that helps combat inflammation.

• Vitamin C: Also known as ascorbic acid, vitamin C is a potent antioxidant that helps reduce cellular damage and inflammation. It is abundant in fruits and vegetables, which should form the foundation of a healthy diet.

• Beneficial Bacteria: A balanced mix of beneficial bacteria in the gut can also help keep inflammation in check. To promote healthy intestinal flora, include plenty of probiotic- and prebiotic-rich foods in your diet.

Click here to learn more about anti-inflanatory foods.

Remember: Not all fermented foods contain live probiotics. Always check the label to ensure that live microorganisms are listed among the ingredients. Foods like yoghurt and cottage cheese typically specify 'live active cultures' on their packaging.

Foods to Avoid or Limit:

• Large, heavy meals that can cause blood pooling

• Excessive alcohol, which can dehydrate you

• Caffeine, due to its effect on heart rate

• Processed foods high in added sugars and unhealthy fats

• Foods that trigger gastrointestinal symptoms, e.g., dairy

Meal Preparation and Accommodations

Plan and prepare meals when you’re feeling your best. Consider making multiple portions that can be frozen, providing quick and easy options for days when your symptoms are more challenging.

Using a slow cooker or microwave can help minimise the need for prolonged standing and reduce the physical effort involved in cooking. Alternatively, keeping a stool in the kitchen will allow you the flexibility to enjoy the process while reducing the toll on your body.

On days when you're not feeling your best, don’t hesitate to ask for help. Cooking with friends or family not only eases physical strain but also offers an opportunity to spend quality time together.

Online ordering can be a game-changer for those managing chronic illness. Whether it's grocery shopping or ordering takeout, delivery services can help you conserve energy while ensuring you have nutritious meals readily available. Deliveries will allow you to focus your energy on what matters most—your health and well-being.

Click here to learn about the benefits of choline for those living with POTS.

Conclusion

I hope readers will find the information in this blog post helpful. A few small changes can make a significant difference in our daily activities. You don’t have to implement everything at once—test different strategies and see what works best for you. And remember, treating yourself every now and then is perfectly fine too.