The 6 Best Foods to Eat If You Have POTS, According to Dietitians – EatingWell
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Navigating life with postural orthostatic tachycardia syndrome (POTS) can feel like solving a complex puzzle. And with all the misinformation online, knowing what foods are best for managing POTS symptoms can be tricky—especially when common issues related to the condition not only include dizziness and lightheadedness but also gastrointestinal symptoms, such as bloating, gas, diarrhea and abdominal pain.
Fortunately, we spoke with registered dietitians who explore the best foods backed by science to incorporate into your diet if you have POTS, and share other expert tips to help manage symptoms. Here’s what you need to know.
What Is POTS?
POTS is a condition characterized by an abnormal increase in heart rate when transitioning from lying down to standing up. This condition is estimated to affect up to 3 million people in the U.S. alone. “For those with POTS, there’s a miscommunication that prevents your blood vessels from constricting when you’re upright, so blood pools in the lower half of your body,” explains Samantha Cassetty, RD, a nutrition and wellness expert and co-author of Sugar Shock. The sudden increase in heart rate can lead to dizziness, lightheadedness, fainting, fatigue and nausea. POTS symptoms can be debilitating, and you may struggle to stand, walk or perform simple, routine daily tasks.
However, your diet can be a game-changer when managing POTS symptoms. Certain foods and nutrients like sodium can help regulate low blood pressure, improve hydration and alleviate symptoms like fatigue and dizziness.
6 Best Foods for POTS
1. Bananas
Bananas are a rich source of potassium and electrolytes, which Erin Palinski-Wade, RD, CDCES, a registered dietitian and author of 2-Day Diabetes Diet, says can help regulate fluid balance and maintain healthy blood pressure levels.
Additionally, bananas provide a source of healthy carbohydrates that can provide a quick energy boost to combat symptoms of fatigue commonly associated with POTS. Try our Two-Ingredient Banana Pancakes for a delicious and nutritious breakfast option.
2. Low-Fat Cottage Cheese
Low-fat cottage cheese is an excellent source of protein and calcium. Protein helps stabilize blood sugar levels and promotes muscle strength and recovery, while calcium supports bone health and muscle function.,
“Cottage cheese contains 14 grams of protein per half-cup and has a surprising amount of sodium—350 milligrams for a half-cup,” says Cassetty. “Plenty of foods are high in sodium, but it’s better to choose healthy foods that are also higher in sodium, and cottage cheese fits the bill. If lactose is an issue, you can get lactose-free cottage cheese,” she says.
Need some inspiration for using cottage cheese in the kitchen? Check out our 11 Cottage Cheese Recipes You’ll Want to Make Forever.
3. Spinach
Spinach is packed with essential nutrients like iron, vitamin C and folate, making it an excellent choice for POTS. Iron is crucial for oxygen transport in the body and can help alleviate fatigue. Vitamin C enhances iron absorption, while folate supports red blood cell production and cardiovascular health., Next time you’re looking for a healthy side dish, make our Balsamic-Parmesan Sautéed Spinach.
Incorporating nutrient-rich foods like spinach can make a significant difference when managing POTS symptoms. “As a leafy green vegetable, spinach can provide a source of fiber to help stabilize blood sugar levels for consistent energy while providing magnesium and potassium to support electrolyte balance,” Palinski-Wade says.
4. Bone Broth
The steamy, comforting sip can support your well-being when you have POTS. “Bone broth is both hydrating and salty, with 290 milligrams of sodium per cup. That amount also supplies 9 grams of protein. You can sip on it like you would a cup of tea, and you can drink multiple cups a day to help you hit your specific sodium needs,” says Cassetty.
Electrolytes like sodium, potassium and magnesium found in bone broth help regulate fluid balance and support proper muscle and nerve function, which is especially important for managing symptoms like lightheadedness and dizziness.
Want some healthy bone broth recipes? Look no further than these 7 Best Bone Broths, Tested and Reviewed by Experts.
5. Walnuts
Walnuts are nutrient-dense and rich in heart-healthy fats, protein and antioxidants. The omega-3 fatty acids in walnuts have anti-inflammatory properties and support cardiovascular health, while protein helps stabilize blood sugar and promote muscle strength. If you need inspiration to include more walnuts in your diet, try our Walnut-Rosemary Crusted Salmon.
“Walnuts provide a source of magnesium, an important electrolyte that helps regulate blood pressure and heart rate,” says Palinski-Wade. “Also, the healthy fats and protein in walnuts can provide sustained energy, which could help combat fatigue associated with POTS,” she adds.
6. Olives
Olives are a flavorful addition to a POTS-friendly diet, delivering heart-healthy monounsaturated fats and essential nutrients like vitamin E and iron. Monounsaturated fats support cardiovascular health and may help reduce inflammation, while vitamin E is an antioxidant and supports immune function., Additionally, research has found that olives contain polyphenols that have prebiotic activity, which can help reduce gastrointestinal symptoms associated with POTS.
And let’s not forget just how salty they are. “When you buy jarred or canned olives, they can have around 350 milligrams of sodium for about four olives, which is also helpful for meeting sodium needs,” says Cassetty. These flavor-packed Garlic-Chile Marinated Olives will hit the spot.
Other Tips to Help Manage POTS
Besides eating the six foods above, the following strategies can help manage symptoms:
- Stay hydrated: Drink plenty of fluids, including water and electrolyte-rich beverages like sports drinks or coconut water, to maintain blood volume and help reduce the risk of experiencing symptoms like dizziness and fainting. “Focus on staying well-hydrated by increasing electrolyte-rich fluids and foods that contain electrolytes, such as potassium-rich foods,” says Palinski-Wade.
- Monitor salt intake: While consuming salt in excess can be harmful, moderate salt intake under professional guidance can help retain fluid and stabilize blood pressure in those with POTS. Be sure to discuss with your provider how much dietary sodium is appropriate each day, advises Palinski-Wade.
- Eat a balanced diet: Focus on a diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats to make sure you’re getting the essential nutrients that support better heart health, blood sugar regulation and energy levels.
- Optimize heart-healthy nutrients: Incorporate foods high in magnesium and potassium, such as bananas, spinach and walnuts, to support heart function and muscle contractions.
The Bottom Line
Managing postural orthostatic tachycardia syndrome (POTS) through diet involves incorporating specific foods that support hydration, blood pressure regulation and energy levels. Some of the best foods for POTS include bananas, low-fat cottage cheese, spinach, bone broth, walnuts and olives, each offering unique health benefits. Other expert tips for managing POTS include staying hydrated, monitoring salt intake and maintaining a balanced diet rich in essential nutrients. However, those living with POTS should consult a health care professional for personalized advice to help them meet their specific needs.
