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Photo:Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser
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.
5 Sneaky Signs You May Have Low Blood Pressure, According to Health Experts
What Is POTS?
However, your diet can be a game-changer when managing POTS symptoms. Certain foods and nutrients like sodium can help regulate lowblood pressure, improve hydration and alleviate symptoms like fatigue and dizziness.
What Actually Is Sodium—and How Does It Affect Your Health?
6 Best Foods for POTS
1. Bananas
Bananasare a rich source of potassium and electrolytes, whichErin Palinski-Wade, RD, CDCES, a registered dietitian and author of2-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 ourTwo-Ingredient Banana Pancakesfor a delicious and nutritious breakfast option.
2. Low-Fat Cottage Cheese
Low-fatcottage cheeseis 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 our11 Cottage Cheese Recipes You’ll Want to Make Forever.
3. Spinach
Spinachis 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 ourBalsamic-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 inbone brothhelp regulate fluid balance and support proper muscle and nerve function, which is especially important for managing symptoms like lightheadedness and dizziness.
5. Walnuts
Walnuts are nutrient-dense and rich in heart-healthy fats, protein andantioxidants. 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 ourWalnut-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 helpreduce 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-packedGarlic-Chile Marinated Oliveswill hit the spot.
Other Tips to Help Manage POTS
Besides eating the six foods above, the following strategies can help manage symptoms:
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.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Tufvesson H, Hamrefors V, Fedorowski A, Hansson M, Ohlsson B.Gastrointestinal symptoms in patients with postural orthostatic tachycardia syndrome in relation to hemodynamic findings and immunological factors.Front Physiol. 2024;15:1342351. doi:10.3389/fphys.2024.1342351Gómez-Moyano E, Rodríguez-Capitán J, Gaitán Román D, et al.Postural orthostatic tachycardia syndrome and other related dysautonomic disorders after SARS-CoV-2 infection and after COVID-19 messenger RNA vaccination.Front Neurol. 2023;14:1221518. doi:10.3389/fneur.2023.1221518Shaw BH, Stiles LE, Bourne K, et al.The face of postural tachycardia syndrome - insights from a large cross-sectional online community-based survey.J Intern Med. 2019;286(4):438-448. doi:10.1111/joim.12895Zhao S, Tran VH.Postural Orthostatic Tachycardia Syndrome. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024.Waterman S, Opie M, Waterman D, Langdon D.Experiences of living with postural tachycardia syndrome.Chronic Illn. 2023;19(1):184-196. doi:10.1177/17423953211054032Phillips KM, McGinty RC, Couture G, et al.Dietary fiber, starch, and sugars in bananas at different stages of ripeness in the retail market.PLoS One. 2021;16(7):e0253366. doi:10.1371/journal.pone.0253366Mielgo-Ayuso J, Fernández-Lázaro D.Nutrition and Muscle Recovery.Nutrients. 2021;13(2):294. doi:10.3390/nu13020294National Institutes of Health: Office of Dietary Supplements.Calcium.National Institutes of Health: Office of Dietary Supplements.Iron.Li N, Zhao G, Wu W, et al.The Efficacy and Safety of Vitamin C for Iron Supplementation in Adult Patients With Iron Deficiency Anemia: A Randomized Clinical Trial.JAMA Netw Open. 2020;3(11):e2023644. doi:10.1001/jamanetworkopen.2020.23644National Institutes of Health: Office of Dietary Supplements.Folate.Shrimanker I, Bhattarai S.Electrolytes. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024.Khan SU, Lone AN, Khan MS, et al.Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis.EClinicalMedicine. 2021;38:100997. doi:10.1016/j.eclinm.2021.100997Mehta S, Ruth Dugas L, Choo-Kang C, et al.Consumption of Monounsaturated Fatty Acids Is Associated with Improved Cardiometabolic Outcomes in Four African-Origin Populations Spanning the Epidemiologic Transition.Nutrients. 2021;13(7):2442. doi:10.3390/nu13072442National Institutes of Health: Office of Dietary Supplements.Vitamin E.Do T, Diamond S, Green C, Warren M.Nutritional Implications of Patients with Dysautonomia and Hypermobility Syndromes.Curr Nutr Rep. 2021;10(4):324-333. doi:10.1007/s13668-021-00373-1Raj SR, Fedorowski A, Sheldon RS.Diagnosis and management of postural orthostatic tachycardia syndrome.CMAJ. 2022;194(10):E378-E385. doi:10.1503/cmaj.211373National Institutes of Health: Office of Dietary Supplements.Magnesium.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Tufvesson H, Hamrefors V, Fedorowski A, Hansson M, Ohlsson B.Gastrointestinal symptoms in patients with postural orthostatic tachycardia syndrome in relation to hemodynamic findings and immunological factors.Front Physiol. 2024;15:1342351. doi:10.3389/fphys.2024.1342351Gómez-Moyano E, Rodríguez-Capitán J, Gaitán Román D, et al.Postural orthostatic tachycardia syndrome and other related dysautonomic disorders after SARS-CoV-2 infection and after COVID-19 messenger RNA vaccination.Front Neurol. 2023;14:1221518. doi:10.3389/fneur.2023.1221518Shaw BH, Stiles LE, Bourne K, et al.The face of postural tachycardia syndrome - insights from a large cross-sectional online community-based survey.J Intern Med. 2019;286(4):438-448. doi:10.1111/joim.12895Zhao S, Tran VH.Postural Orthostatic Tachycardia Syndrome. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024.Waterman S, Opie M, Waterman D, Langdon D.Experiences of living with postural tachycardia syndrome.Chronic Illn. 2023;19(1):184-196. doi:10.1177/17423953211054032Phillips KM, McGinty RC, Couture G, et al.Dietary fiber, starch, and sugars in bananas at different stages of ripeness in the retail market.PLoS One. 2021;16(7):e0253366. doi:10.1371/journal.pone.0253366Mielgo-Ayuso J, Fernández-Lázaro D.Nutrition and Muscle Recovery.Nutrients. 2021;13(2):294. doi:10.3390/nu13020294National Institutes of Health: Office of Dietary Supplements.Calcium.National Institutes of Health: Office of Dietary Supplements.Iron.Li N, Zhao G, Wu W, et al.The Efficacy and Safety of Vitamin C for Iron Supplementation in Adult Patients With Iron Deficiency Anemia: A Randomized Clinical Trial.JAMA Netw Open. 2020;3(11):e2023644. doi:10.1001/jamanetworkopen.2020.23644National Institutes of Health: Office of Dietary Supplements.Folate.Shrimanker I, Bhattarai S.Electrolytes. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024.Khan SU, Lone AN, Khan MS, et al.Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis.EClinicalMedicine. 2021;38:100997. doi:10.1016/j.eclinm.2021.100997Mehta S, Ruth Dugas L, Choo-Kang C, et al.Consumption of Monounsaturated Fatty Acids Is Associated with Improved Cardiometabolic Outcomes in Four African-Origin Populations Spanning the Epidemiologic Transition.Nutrients. 2021;13(7):2442. doi:10.3390/nu13072442National Institutes of Health: Office of Dietary Supplements.Vitamin E.Do T, Diamond S, Green C, Warren M.Nutritional Implications of Patients with Dysautonomia and Hypermobility Syndromes.Curr Nutr Rep. 2021;10(4):324-333. doi:10.1007/s13668-021-00373-1Raj SR, Fedorowski A, Sheldon RS.Diagnosis and management of postural orthostatic tachycardia syndrome.CMAJ. 2022;194(10):E378-E385. doi:10.1503/cmaj.211373National Institutes of Health: Office of Dietary Supplements.Magnesium.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Tufvesson H, Hamrefors V, Fedorowski A, Hansson M, Ohlsson B.Gastrointestinal symptoms in patients with postural orthostatic tachycardia syndrome in relation to hemodynamic findings and immunological factors.Front Physiol. 2024;15:1342351. doi:10.3389/fphys.2024.1342351Gómez-Moyano E, Rodríguez-Capitán J, Gaitán Román D, et al.Postural orthostatic tachycardia syndrome and other related dysautonomic disorders after SARS-CoV-2 infection and after COVID-19 messenger RNA vaccination.Front Neurol. 2023;14:1221518. doi:10.3389/fneur.2023.1221518Shaw BH, Stiles LE, Bourne K, et al.The face of postural tachycardia syndrome - insights from a large cross-sectional online community-based survey.J Intern Med. 2019;286(4):438-448. doi:10.1111/joim.12895Zhao S, Tran VH.Postural Orthostatic Tachycardia Syndrome. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024.Waterman S, Opie M, Waterman D, Langdon D.Experiences of living with postural tachycardia syndrome.Chronic Illn. 2023;19(1):184-196. doi:10.1177/17423953211054032Phillips KM, McGinty RC, Couture G, et al.Dietary fiber, starch, and sugars in bananas at different stages of ripeness in the retail market.PLoS One. 2021;16(7):e0253366. doi:10.1371/journal.pone.0253366Mielgo-Ayuso J, Fernández-Lázaro D.Nutrition and Muscle Recovery.Nutrients. 2021;13(2):294. doi:10.3390/nu13020294National Institutes of Health: Office of Dietary Supplements.Calcium.National Institutes of Health: Office of Dietary Supplements.Iron.Li N, Zhao G, Wu W, et al.The Efficacy and Safety of Vitamin C for Iron Supplementation in Adult Patients With Iron Deficiency Anemia: A Randomized Clinical Trial.JAMA Netw Open. 2020;3(11):e2023644. doi:10.1001/jamanetworkopen.2020.23644National Institutes of Health: Office of Dietary Supplements.Folate.Shrimanker I, Bhattarai S.Electrolytes. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024.Khan SU, Lone AN, Khan MS, et al.Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis.EClinicalMedicine. 2021;38:100997. doi:10.1016/j.eclinm.2021.100997Mehta S, Ruth Dugas L, Choo-Kang C, et al.Consumption of Monounsaturated Fatty Acids Is Associated with Improved Cardiometabolic Outcomes in Four African-Origin Populations Spanning the Epidemiologic Transition.Nutrients. 2021;13(7):2442. doi:10.3390/nu13072442National Institutes of Health: Office of Dietary Supplements.Vitamin E.Do T, Diamond S, Green C, Warren M.Nutritional Implications of Patients with Dysautonomia and Hypermobility Syndromes.Curr Nutr Rep. 2021;10(4):324-333. doi:10.1007/s13668-021-00373-1Raj SR, Fedorowski A, Sheldon RS.Diagnosis and management of postural orthostatic tachycardia syndrome.CMAJ. 2022;194(10):E378-E385. doi:10.1503/cmaj.211373National Institutes of Health: Office of Dietary Supplements.Magnesium.
Tufvesson H, Hamrefors V, Fedorowski A, Hansson M, Ohlsson B.Gastrointestinal symptoms in patients with postural orthostatic tachycardia syndrome in relation to hemodynamic findings and immunological factors.Front Physiol. 2024;15:1342351. doi:10.3389/fphys.2024.1342351
Gómez-Moyano E, Rodríguez-Capitán J, Gaitán Román D, et al.Postural orthostatic tachycardia syndrome and other related dysautonomic disorders after SARS-CoV-2 infection and after COVID-19 messenger RNA vaccination.Front Neurol. 2023;14:1221518. doi:10.3389/fneur.2023.1221518
Shaw BH, Stiles LE, Bourne K, et al.The face of postural tachycardia syndrome - insights from a large cross-sectional online community-based survey.J Intern Med. 2019;286(4):438-448. doi:10.1111/joim.12895
Zhao S, Tran VH.Postural Orthostatic Tachycardia Syndrome. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024.
Waterman S, Opie M, Waterman D, Langdon D.Experiences of living with postural tachycardia syndrome.Chronic Illn. 2023;19(1):184-196. doi:10.1177/17423953211054032
Phillips KM, McGinty RC, Couture G, et al.Dietary fiber, starch, and sugars in bananas at different stages of ripeness in the retail market.PLoS One. 2021;16(7):e0253366. doi:10.1371/journal.pone.0253366
Mielgo-Ayuso J, Fernández-Lázaro D.Nutrition and Muscle Recovery.Nutrients. 2021;13(2):294. doi:10.3390/nu13020294
National Institutes of Health: Office of Dietary Supplements.Calcium.
National Institutes of Health: Office of Dietary Supplements.Iron.
Li N, Zhao G, Wu W, et al.The Efficacy and Safety of Vitamin C for Iron Supplementation in Adult Patients With Iron Deficiency Anemia: A Randomized Clinical Trial.JAMA Netw Open. 2020;3(11):e2023644. doi:10.1001/jamanetworkopen.2020.23644
National Institutes of Health: Office of Dietary Supplements.Folate.
Shrimanker I, Bhattarai S.Electrolytes. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024.
Khan SU, Lone AN, Khan MS, et al.Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis.EClinicalMedicine. 2021;38:100997. doi:10.1016/j.eclinm.2021.100997
Mehta S, Ruth Dugas L, Choo-Kang C, et al.Consumption of Monounsaturated Fatty Acids Is Associated with Improved Cardiometabolic Outcomes in Four African-Origin Populations Spanning the Epidemiologic Transition.Nutrients. 2021;13(7):2442. doi:10.3390/nu13072442
National Institutes of Health: Office of Dietary Supplements.Vitamin E.
Do T, Diamond S, Green C, Warren M.Nutritional Implications of Patients with Dysautonomia and Hypermobility Syndromes.Curr Nutr Rep. 2021;10(4):324-333. doi:10.1007/s13668-021-00373-1
Raj SR, Fedorowski A, Sheldon RS.Diagnosis and management of postural orthostatic tachycardia syndrome.CMAJ. 2022;194(10):E378-E385. doi:10.1503/cmaj.211373
National Institutes of Health: Office of Dietary Supplements.Magnesium.
