Many people who live with POTS have found that changes to their diet have helped massively with their quality of life. It can be challenging to feel like yourself, with symptoms like nausea, brain fog, and heart palpitations. On severe days, POTS makes sure you can’t give your 100%.
Add autoimmune issues to the mix, and POTS may feel impossible to manage. With the help of a licensed dietician, you can curb those pesky symptoms with a brand new diet. However, it’s not as simple as drafting up a new meal plan. Understanding the “why” behind a POTS diet will help you make the best decision for your health.
How diet affects POTS — especially with autoimmune conditions
The very complicated-sounding ‘postural orthostatic tachycardia syndrome’ (POTS) affects the autonomic nervous system, which controls various internal organs, muscles, and glands. Common symptoms include dizziness, brain fog, and fatigue, among other things. For those also affected by autoimmune conditions, symptoms can be especially challenging
That’s because the affected body parts are directly tied to the autonomic nervous system. Autoimmune issues can make POTS symptoms worse simply by stacking on top of each other. All of these worries can be reduced with some lifestyle changes, particularly your diet.
As for how diet comes into all this, researchers have found that diet has a significant impact on how POTS affects you. For example, researchers found that adequate low sodium intake can help manage POTS symptoms for many individuals, as low sodium levels can sometimes exacerbate them. What these studies suggest is that diet can significantly influence the severity and frequency of your POTS symptoms, potentially making them far less disruptive.”
What to eat on a POTS diet
Adding some salt to certain foods goes a long way in reducing the effects of POTS. That said, it doesn’t mean snacking on unhealthy chips and salty meats. Opt for stuff like air-fried popcorn and sliced tomatoes with a pinch of salt instead.
Also, while being full is good, there’s always the risk of overeating. Going for small but calorie-dense food such as nuts and dark chocolate ensures you meet your nutrition needs without loosening that belt buckle.
On a more general note, complex carbs and lean proteins provide energy and encourage muscle growth. Ask a reputable nutritionist for meal plans for the personalized POTS diet.
What you shouldn’t eat on a POTS diet
High-sugar foods will result in imbalances in your body that result in massive valleys of energy. Ultra-processed foods, meanwhile, are tailor-made to be filling and addictive, often leading to caloric excess in diet and similar adverse effects.
If you have any autoimmune disorders or deficiencies, consult the appropriate doctors for potential triggers. Some of the recommended foods may be unsafe for certain people, such as gluten and dairy. Finally, there’s alcohol and caffeine. Consuming either results in dehydration and increased heart rate, which don’t line up with the goals of this diet.
A quick detour into anti-inflammatory vs AIP diet
It’s important to understand the differences between these two eating regimes. Anti-inflammatory diets very specifically focus on foods that reduce inflammation symptoms, such as leafy greens and whole foods.
Meanwhile, the autoimmune protocol (AIP) diet is specialized for those with autoimmune disorders. AIP will have more restrictions than anti-inflammatory diets, because autoimmune diets are more sensitive. Here are some key exclusions for AIP diets.
- Grains
- Nuts
- Seeds
- Eggs
- Dairy
Other ways to manage POTS and autoimmune symptoms
Whether it’s unique dietary needs or a lack of budget, certain things may not be present in your diet. Supplements are an effective substitute and can be found in drug stores or reputable online sites. Those with insurance may want to check if their provider covers any nutrients they may lack.
Also, a healthier body can more readily combat the symptoms of POTS. When paired with a POTS diet, appropriate exercise can contribute to overall health and well-being. Focus on workouts that are tailored to POTS, often starting with recumbent or seated exercises to build endurance and strength gradually. Consult with a healthcare professional or physical therapist experienced with POTS for a safe and effective exercise plan.
How to find a POTS-aware nutritionist covered by your insurance
Finding the right nutritionist is key to the best diet for POTS syndrome. Nutritionist has become a general term over the past few years, and that makes it difficult to find a proper one. Your insurance provider can assist you in finding an actual expert. For those with Blue Cross Blue Shield, you can find in-network dietitians and coverage details directly through providers like Health Loft.
Navigating autoimmune health insurance coverage
Ask providers for nutritionists with a dietitian license. Such expertise makes them well-suited for meal recommendations. It’s also important to ask them if they have experience dealing with chronic conditions like POTS. They are more aware of the hurdles that those with POTS face every day, in a way that generalized nutritionists can’t.
Here are some terms you may encounter while inquiring about your health insurance coverage.
- In-network = Providers your insurance has deals with (cheaper for you).
- Out-of-network = More expensive, sometimes not covered at all.
- Referral = Some plans (like HMOs) require your doctor to say you need a dietitian.
- Copay = A fixed fee per visit (e.g., $30).
Focus on keywords like POTS and autoimmune health insurance while inquiring about benefits, and the proper nutritionist. These will help immensely with the search. Here are some key questions to ask.
- Do you have licensed dietitians with experience in chronic illnesses?
- Who are the most reputable providers within my network?
- Do I need a referral?
- How much does my autoimmune health insurance cover?
- Is it more expensive to try outside my network?
Why heart health matters when managing POTS and autoimmune conditions
POTS messes with your heart rate, blood pressure, and circulation, making you feel dizzy, tired, or lightheaded. Fortunately, a POTS diet also encourages good heart health. Nutrients such as potassium and omega-3s are well-suited to keeping your heart beating.
Pair that with the lifestyle changes, and you’re ready to handle the harshest that POTS has to offer. To begin your journey, find the right dietitian for you through reputable online services.
