POTS-Friendly Foods: What Actually Helps vs. Marketing Myths

Living with Postural Orthostatic Tachycardia Syndrome (POTS) isn’t just about medications and compression socks. Diet plays a critical role in managing symptoms. But between TikTok wellness trends and slick marketing campaigns, it’s easy to fall for food myths that don’t actually help — and may even make things worse. In this post, we cut through the noise and get real about what POTS-friendly foods actually support your autonomic nervous system and blood volume, and what’s just hype.

What Is POTS, and Why Does Diet Matter?

POTS is a form of dysautonomia that affects how the autonomic nervous system controls blood flow, heart rate, and blood pressure. When someone with POTS stands up, their body struggles to regulate circulation properly, leading to dizziness, lightheadedness, racing heart, fatigue, and more. Diet matters because:

• Blood volume plays a major role in POTS symptoms.
• Electrolyte balance is crucial for heart rate and blood pressure regulation.
• Some foods (or lack thereof) can trigger or worsen symptoms.

That’s why POTS treatment MD specialists often recommend dietary changes alongside medical care.

The Foundation: Salt, Fluids, and Electrolytes

Let’s start with what actually works, according to specialists and current research.

1. Sodium: Your Friend, Not Your Enemy

While too much salt is harmful for the general population, for most people with POTS, increased sodium intake is essential. Salt helps increase blood volume and reduce dizziness or fainting. What helps:

• Salting your meals liberally (as recommended by your doctor)
• Drinking salt-enhanced electrolyte drinks (like Liquid IV, LMNT, or DripDrop)
• Salty snacks: pickles, olives, salted nuts, broth

Marketing myth:

• “Himalayan salt is superior for POTS.” No scientific evidence supports this. Table salt works just fine and is often more consistent in sodium content.

2. Fluids: More Than Just Water

Hydration isn’t just about water. POTS patients need fluids that help retain volume — this means fluids with electrolytes and sodium. What helps:

• 2–3 liters of fluids daily
• Electrolyte powders or tablets (without too much sugar)
• Coconut water (in moderation) for potassium support

Marketing myth:

• “Detox teas” or “alkaline water” for POTS. These don’t support blood volume and may act as diuretics, making symptoms worse.

3. Balanced Electrolytes: Not Just Sodium

Sodium is key, but potassium, magnesium, and chloride also play a role in fluid regulation and muscle function — including the heart. What helps:

• Potassium-rich foods: bananas, sweet potatoes, spinach, oranges
• Magnesium sources: dark leafy greens, seeds, whole grains
• Smart supplementation when needed — guided by lab work

Marketing myth:

• “One superfood powder solves it all.” There’s no magic blend. Whole foods remain more bioavailable and balanced.

Foods That Support POTS (and Why)

Let’s break down food types that help stabilize energy, blood pressure, and digestion — all key for managing POTS.

1. Complex Carbs for Sustained Energy

POTS patients often experience blood sugar crashes or fatigue. Complex carbohydrates help stabilize energy without spiking insulin or worsening inflammation. Best choices:

• Quinoa, brown rice, oats
• Root vegetables like beets and carrots
• Lentils and legumes

Avoid overly refined carbs, which can cause a blood sugar dip followed by a worsening of brain fog or fatigue.

2. Protein to Support Muscle Tone and Volume

Maintaining muscle tone helps support venous return — important for anyone dealing with blood pooling in the legs. What helps:

• Lean meats: chicken, turkey, fish
• Eggs and Greek yogurt
• Plant proteins: tofu, beans, tempeh

Aim to include protein with every meal to balance blood sugar and improve energy throughout the day.

3. Healthy Fats to Regulate Inflammation

Chronic inflammation can worsen autonomic dysfunction. Healthy fats support hormone balance, cognitive function, and overall resilience. Best sources:

• Fatty fish like salmon (high in omega-3)
• Avocados
• Olive oil, flax seeds, chia seeds

Be cautious with overly processed oils and “keto” foods marketed as health hacks — they may increase inflammation and provide little actual benefit for POTS.

Food Myths That Can Hurt POTS Patients

Myth #1: Keto Helps Everyone with POTS

Some influencers push the keto diet for POTS, claiming it reduces inflammation or stabilizes energy. While keto may help a subset of patients, many report increased fatigue, low blood pressure, or dizziness due to reduced carb intake and fluid loss. ? Always discuss with a POTS doctor in Maryland MD or nutrition specialist before starting restrictive diets.

Myth #2: Green Juice Solves Dysautonomia

Green juices might seem like a quick health fix, but they often lack protein, sodium, and fiber. Plus, many are high in sugar, which can lead to crashes in energy or increase heart rate. ? They’re fine as an add-on, but not a substitute for solid nutrition.

Myth #3: Gluten-Free or Dairy-Free = POTS-Free

Unless you have celiac disease, IBS, or confirmed food sensitivities, cutting out gluten or dairy may offer no benefit — and may reduce your nutrient intake. ? Listen to your body. If these foods don’t cause symptoms, there’s no reason to eliminate them.

When to Talk to a POTS-Aware Nutritionist

Diet isn’t one-size-fits-all — especially for people with complex autonomic disorders. If you’re unsure what’s helping vs. hurting, a nutritionist familiar with POTS treatment MD options can guide you. You may benefit from seeing a specialist if:

• You feel worse after meals
• You’re constantly fatigued even with increased salt/fluid intake
• You’ve lost significant weight or muscle
• You experience GI distress (bloating, constipation, diarrhea)

Sample POTS-Friendly Day of Eating

Here’s an example to give you real-life structure: Breakfast:

• Scrambled eggs with spinach
• Toast with salted avocado
• Electrolyte drink

Snack:

• Greek yogurt with chia seeds
• A handful of salted nuts

Lunch:

• Grilled chicken wrap with hummus, lettuce, and tomato
• Berries
• Sparkling water with electrolyte tab

Snack:

• Banana with peanut butter
• Salted rice cakes

Dinner:

• Baked salmon
• Quinoa and roasted vegetables
• Pickle or broth-based soup

Evening:

• Herbal tea with a pinch of salt
• Magnesium supplement (if advised by your provider)

Final Word: Balance Beats Buzzwords

There’s no magic food or perfect diet that will “cure” POTS — because that’s not how this condition works. But the right nutritional strategy can significantly reduce symptoms and improve your day-to-day quality of life. Stick to:

• High fluid and salt intake
• Balanced electrolytes
• Nutrient-dense whole foods
• Avoiding extreme, trendy diets unless medically advised

If you’re working with a POTS specialist MD, share your food log and discuss how your meals may be influencing your symptoms. Together, you can build a diet that supports energy, circulation, and stability. Looking for a POTS doctor in Maryland who understands the role of diet and lifestyle in treatment? Our clinic is currently accepting new patients. Whether you need a full diagnostic workup, medication review, or help managing symptoms through nutrition and rehab — we’re here to help.