What Is the Best Diet for Postural Orthostatic Tachycardia Syndrome (POTS)?

Postural orthostatic tachycardia syndrome (POTS) is a condition in which people experience a rapid heart rate, dizziness, or drop in blood pressure when they stand up — symptoms that resolve when they lay down.

The number of POTS diagnoses have increased since the COVID-19 pandemic. The condition often resolves on its own over time. And lifestyle changes, such as diet modifications, can help ease symptoms. 

What is postural orthostatic tachycardia syndrome (POTS)?

POTS affects the autonomic nervous system, which controls involuntary processes like heart rate, digestion, and sexual arousal. The condition is most common in women ages 15 to 50. 

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Although the cause isn’t clear, POTS often begins during pregnancy or after the immune system is triggered by something like a virus, vaccine, or surgery. For example, an estimated 2% to 14% of people develop POTS after a COVID infection. 

Apart from a rapid heart rate, dizziness, and low blood pressure, a person with POTS might feel other symptoms, like: 

• Muscle weakness

• Headaches

• Nausea

• Blurred vision

• Heart palpitations

POTS has also been linked to:

• Brain fog

• Stomach issues, like abdominal pain and feeling full quickly

• Abnormal sweating, either excessively or not enough

• Sensitivity to heat and cold

Understandably, POTS can be a frustrating condition, since it can significantly affect day-to-day life. Luckily, there are ways to get relief from the symptoms.

EXPERT PICKS: WHAT TO READ NEXT

• Living with POTS: Read one woman’s story of living with postural orthostatic tachycardia syndrome (POTS).

• COVID and dizziness: COVID-19 — especially long COVID — can trigger POTS and make you feel dizzy. Here are tips to help you manage.

• How to check your blood pressure at home: There are a few simple measures you can take to be sure your numbers are accurate.

What is the best POTS diet?

There’s no single recommended diet for people with POTS. But, since keeping blood pressure at the right level helps alleviate symptoms, dietary changes that raise blood pressure may help. Here are five dietary tips for people with POTS.

1. Stay hydrated

Experts often recommend that people with POTS pay special attention to their fluid intake since the condition can make people more sensitive to dehydration. And staying hydrated helps blood flow to the brain, which alleviates dizziness. 

Studies show that drinking 16 oz of water can raise your blood pressure by 30 mmHg within 5 minutes. Of course, the amount of water a person needs varies depending on their body size, activity level, and the weather conditions.  

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2. Have some salt

Often, dietary recommendations say to limit salt consumption. But for people with POTS, getting higher amounts of salt can be beneficial, because it helps increase their blood pressure. In fact, increasing salt intake is often a first course of treatment for people with POTS. 

Ask your primary care provider what a good target is for you. They may recommend that you consume as much as 6 g to 10 g of extra salt per day. This is up to around five times more salt than the average person should consume (2,300 mg). But your specific target might be different based on your other health conditions, your baseline blood pressure, and your symptoms.

Here are some ways to consume more salt:

• Eat nutrient-rich foods that contain salt, such as soup, canned beans, and nuts. 

• Sprinkle salt on foods like fruit, salads, and cottage cheese.

• Add a pinch of salt to your water bottle.

• Take salt tablets.

3. Have small, frequent meals

When you eat a big meal, the body diverts blood to the stomach to help the digestion process. That can leave you feeling dizzy. Instead, eat around six small meals throughout the day to help ease POTS symptoms. Eating more frequently can also help increase your fluid intake, since many people drink with meals.

4. Eat a variety of nutrients

Since POTS is often connected to digestive discomfort, increasing foods that support gut health can ease symptoms. These include: 

• Probiotics, or “good bacteria,” which are found in yogurt, kimchi, and other pickled vegetables

• Prebiotics, or foods that feed healthy gut bacteria, like beans, chickpeas, and nuts

• Fiber-rich foods, such as oats, flaxseeds, and peaches

• Antioxidants from eating a variety of fruits and vegetables  

5. Talk with a healthcare professional about caffeine

Overall, the research on POTS and caffeine is mixed. While caffeine may help some people, it can aggravate symptoms in certain people. Scientists emphasize that caffeine shouldn’t be used for POTS until other treatments have been exhausted.

So, if you have POTS and you want to consume caffeine, it’s best to talk with a healthcare professional first.

What foods should you avoid if you have POTS?

Foods that worsen POTS symptoms differ from person to person. Because POTS is often associated with gastrointestinal symptoms like diarrhea, foods high in FODMAPs — carbohydrates that are difficult to digest — can be irritating. So avoiding foods like wheat, certain dairy products, and onions may be beneficial for some people. 

Limiting your intake of the following types of food can also help protect the gut:

• Ultra-processed foods

• Added sugar

• Artificial sweeteners 

People with POTS are also better off avoiding alcohol. Alcohol is dehydrating and can affect your blood pressure. And both effects can increase dizziness.

Can you cure POTS through your diet?

It doesn’t appear that diet alone can cure POTS. But modifying the way you eat — along with making other lifestyle changes, and taking medication in severe cases — could ease symptoms. 

The outlook for people with POTS is good. Half of people see symptoms clear on their own within a few years.

What are other lifestyle changes or natural ways to manage POTS?

In addition to modifying your diet, some other lifestyle shifts can help alleviate the symptoms of POTS. Talk with your primary care provider about what they recommend for your symptoms. They might suggest:

• Exercising: Physical activity can be challenging when you don’t feel stable being upright. So start with just a few minutes at a time. Or you might prefer seated exercises, like using hand weights, a stationary bike, or a rowing machine.

• Wearing stockings: Compression stockings can help direct blood flow up and prevent dizziness. You can pick these up at a pharmacy.

• Prioritizing sleep: POTS can interrupt your sleep. Incorporating sleep hygiene recommendations, such as having a consistent bedtime and keeping screens out of your bedroom, can help you catch more z’s.

• Avoiding heat: Heat has been known to worsen POTS symptoms. If you can, keep your home cool and avoid the summer sun, hot tubs, and saunas.

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Written by:

Candace Nelson, MS, CN

Candace Nelson, MS, CN, is an award-winning journalist specializing in health and condition care. She is passionate about preventing chronic conditions.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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