Feeling dizzy after meals? Here’s how nutrition can help with POTS

After a meal the world tilts a little, your heart pounds, your head spins and you think, “I just sat down to eat!”

If you’re living with Postural Orthostatic Tachycardia Syndrome (POTS), that post-meal dizziness isn’t in your head, it’s a real physiological reaction. But with thoughtful nutrition, you can reduce those dizzy spells and feel more in control after eating.

What Is POTS AND Why Does Eating Trigger Dizziness?

POTS is a condition where your autonomic nervous system struggles to maintain stable blood flow when you’re upright. After eating, your body naturally directs more blood toward your digestive system to process food. If you have POTS, this means less blood flowing to the brain and heart. That’s what triggers dizziness, lightheadedness or even nausea.

Thankfully, simple nutrition and lifestyle tweaks can actually make a difference. It’s all about understanding how food affects blood flow and fluid balance. Here are our top four strategies to ease those post-meal symptoms and feel more stable throughout the day.

1. Eat Regularly and Keep Meals Small but Balanced

Because big meals pull even more blood into your gut, eating large amounts in one sitting can make dizziness worse. Skipping meals or eating irregularly can also backfire: when your blood sugar drops it can worsen POTS symptoms like fatigue and lightheadedness.

Try eating four to six smaller, balanced meals or snacks spaced evenly through the day. This helps stabilise blood sugar, circulation and eases the post-meal “crash”.

2. Choose low-GI carbs paired with protein, fibre and fat

Low-GI (glycaemic index) foods digest more slowly and provide a steady release of glucose. This prevents sharp blood sugar spikes and crashes which worsen dizziness and fatigue in POTS.

Check out our guide to understanding carbohydrates and the glycaemic index

Rapid swings in blood glucose might also trigger bigger shifts in blood flow to the digestive system, which is already problematic for those with POTS. Choosing moderate- or low-GI carbohydrates (think oats, lentils, brown rice, wholegrain bread) and pairing them with protein, fibre and healthy fats helps keep your energy levels more stable and supports smoother circulation.

Example: instead of toast with jam and juice on the side for breakfast, try wholegrain toast topped with avocado and eggs or our balanced, filling, POTS-friendly Greek-inspired Spanakopita Omelette.

3. Prioritise Hydration Throughout the Day

Because POTS often involves low blood volume, hydration is one of the most important (yet overlooked) aspects of managing symptoms. Most adults with POTS need two to three litres of fluids each day spread evenly rather than all at once.

Hydration supports circulation, helps regulate blood pressure and can reduce that foggy, dizzy feeling that hits mid-meal or mid-day.

Tip: Keep a large drink bottle nearby and sip regularly or try four tips we previously shared. Electrolyte drinks can also be helpful if you struggle to reach your fluid targets, especially during hot weather or after exercise.

4. Increase sodium (under professional guidance)

Unlike most health conditions, people with POTS need to increase sodium. This helps the body retain fluid and expand blood volume which both help reduce dizziness and improve circulation.

Guidelines suggest a minimum of 3000mg sodium and up to 10 000mg each day, equivalent to around 8g to 25g table salt… that’s a lot! It’s far more than the general population’s recommendation which is to keep it below 2000mg sodium daily. Reaching the POTS recommendation is challenging without structured guidance. Keep in mind, this is highly individual and dependent on your medical team’s advice.

Example:

• 1 teaspoon of table salt = roughly 2,300 mg sodium

• To reach 3000mg sodium and up to 10 000mg, you’d need around 2 to 4 teaspoons daily spread across meals.

Most people can’t achieve this comfortably through food alone, which is why a tailored electrolyte or sodium tablet plan is developed with a Dietitian (like us!)

Getting the right balance is crucial. Too little sodium and you won’t see benefits. Too much without medical oversight can stress your kidneys or blood pressure. That’s where individualised nutrition advice comes in.

Final Thoughts

Getting on top of POTS dizziness can be done with nutrition. Focus on small, regular meals, balanced low-GI carbs, consistent hydration and strategic sodium use to reduce symptoms and finally start feeling better.

At The Lifestyle Dietitian, we help you connect the dots between science and real life, supporting you with tailored, evidence-based nutrition advice that fits your body and your schedule.

If dizziness after meals keeps getting in the way of feeling your best, book a session with our team to create a plan that works for you.

FAQs About POTS and Nutrition

How much water should I drink if I have POTS?

Most people with POTS benefit from two to three litres of fluids daily, but this can vary. Spreading water throughout the day helps avoid overwhelming your system - sipping consistently is key! If you find drinking water tricky, you need this hydration guide.

Does caffeine make POTS symptoms worse?

Caffeine affects everyone differently. While it has a mild diuretic effect, you still gain more fluid than your lose. If you notice caffeine worsening your heart rate or dizziness, limit it to mornings or switch to decaf or herbal tea options.

Can low-GI foods help prevent dizziness after eating?

Yes. Low-GI foods prevent rapid blood sugar changes, which might otherwise make dizziness and fatigue worse. While research is still growing in this area, a low GI eating pattern helps with steadier blood flow and energy levels.

How much salt should I aim for with POTS?

Most individuals benefit from 3000mg sodium and up to 10 000mg each day, equivalent to around 8g to 25g table salt. But this varies by individual tolerance and medical status. It’s best to work with a Dietitian and your medical team to tailor sodium and electrolyte intake safely.

What’s the best meal timing for managing post-meal dizziness?

Eating every three to four hours with smaller, balanced portions helps prevent blood from pooling excessively in the gut. Avoid long gaps between meals and heavy portions that require intense digestion.

HUNGRY FOR MORE? CHECK OUT OUR LIBRARY OF ARTICLES AND RECIPES WRITTEN BY OUR DIETITIANS: