POTS Diet Guidelines and Recipes to Manage Symptoms

Understanding the POTS Diet and Recommended Recipes

The postural orthostatic tachycardia syndrome (POTS) diet focuses on increasing fluid and salt intake to help manage symptoms. For those newly diagnosed with POTS, the specific meal plan recommendations and recipes can help you take control of your health.

What is POTS?

POTS is a blood circulation disorder that affects the autonomic nervous system and can cause dizziness, fainting, and heart palpitations after standing up. This is due to an abnormal increase in heart rate when moving from a sitting to standing position that prevents adequate blood and oxygen from reaching the brain and vital organs.

Key Components of the POTS Diet

Because low blood volume and vessels that don't constrict properly contribute to POTS episodes after standing, the POTS diet emphasizes:

• Increasing fluid intake to 3+ liters of water and electrolyte drinks per day
• Consuming 10-12 grams of sodium through salty foods and supplements
• Eating small, frequent meals every 3-4 hours
• Minimizing caffiene, alcohol, and refined carbs
• Managing other conditions like mast cell activation syndrome or celiac

10 Tasty and Nutritious POTS-Friendly Recipes

Following the POTS diet doesn't mean you have to compromise on delicious flavors. These instant pot and one-pot recipes make it easy to stay nourished and satisfied:

1. Chicken Bone Broth

Sipping on bone broth between meals increases fluid and electrolyte intake while providing nutrients. This instant pot chicken bone broth is warming and nourishing.

Ingredients:

• 3 pounds chicken bones
• 2 chicken feet
• 2 tablespoons apple cider vinegar
• 1 onion, chopped
• 3 carrots, chopped
• 3 celery stalks, chopped
• 5 peppercorns
• 1 tablespoon salt
• Water to cover bones

Instructions:

1. Place all ingredients in instant pot and add enough water to cover bones
2. Cook on high pressure for 120 minutes
3. Allow natural pressure release for 30 minutes
4. Strain out solids and store broth in fridge for up to 5 days

2. Minestrone Soup

This classic Italian vegetable and bean soup packs plenty of nutrients into one bowl. Make a big batch to have easy POTS-friendly leftovers.

Ingredients:

• 1 tablespoon olive oil
• 1 onion, diced
• 3 carrots, sliced
• 3 celery stalks, chopped
• 6 cups vegetable broth
• 1 (28 ounce) can petite diced tomatoes
• 2 (15 ounce) cans navy beans
• 10 oz frozen spinach
• 2 zucchinis, cubed
• 12 cup small pasta
• 2 teaspoons basil
• Salt and pepper to taste

Instructions:

1. Heat oil over medium high in large pot
2. Cook onion for 3 minutes until translucent
3. Add carrots and celery cooking for 3 more minutes
4. Add broth, tomatoes, beans, spinach, zucchini, pasta and seasonings
5. Bring to a boil, then reduce heat to medium-low simmering for 8-10 minutes until pasta is cooked
6. Adjust salt and pepper as needed

3. Tuna and Egg Salad

Keep a batch of this balanced tuna egg salad in your fridge for quick high protein snacks and sandwiches to stabilize blood sugar.

Ingredients:

• 4 (5 ounce) cans tuna
• 6 hard boiled eggs, chopped
• 12 cup Greek yogurt
• 3 celery stalks, diced
• 2 tablespoons lemon juice
• 2 tablespoons parsley
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Pita or lettuce to serve with

Instructions:

1. In medium bowl combine tuna, eggs, yogurt, celery, lemon juice and seasonings
2. Mix well until evenly incorporated
3. Refrigerate until ready to eat
4. Serve tuna egg salad on lettuce wraps or pita for easy POTS-friendly meal

Tips for Staying Hydrated on the POTS Diet

Meeting increased fluid demands is critical for POTS management. Here are helpful ways to stay hydrated throughout your day:

Infuse Your Water

Add sliced fruit, vegetables, or herbs like citrus, cucumber, strawberries, rosemary, and basil to your water for refreshing flavor.

Set Reminders to Drink

Use apps or smart water bottles that remind you to sip fluids regularly and track daily intake.

Have Electrolyte Beverages

Keep drinks like Pedialyte, Liquid IV, Nuun, and coconut water available for electrolytes/glucose you need.

Eat Water-Rich Foods

Enjoy POTS-friendly fruits and vegetables like watermelon, grapes, oranges, celery, spinach, zucchini, tomatoes, and cucumbers.

Opt for Smoothies and Soups

Blend up fruit smoothies for breakfast or have brothy vegetable soups as hydrating meal options.

Lifestyle Changes That May Help with POTS

While following the POTS diet plays a central role in controlling symptoms, making other positive lifestyle adjustments can further improve your quality of life:

Increase Physical Activity Slowly

Low impact exercises like walking, swimming, yoga, and Pilates when tolerated can help relieve POTS episodes long-term without triggering flare-ups.

Elevate Head for Sleep

Use lots of pillows or a wedge to keep your head 10-15 degrees elevated at night to promote blood flow to the brain and heart.

Wear Compression Garments

Putting on specially designed compression socks, leggings, and sleeves promotes circulation for some with POTS to minimize dizziness and fainting.

Reduce Stress Triggers

Learning stress management techniques like mindfulness, meditation, breathing exercises, and talking with mental health counselors can lessen POTS episodes.

Following a POTS-friendly anti-inflammatory diet and making positive lifestyle adjustments reduces the severity and frequency of symptoms for most people over time.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.