The Hidden Root of POTS: How Inflammation Drives Your Symptoms (And What to Do About It)
If you’re living with Postural Orthostatic Tachycardia Syndrome (POTS), you’ve probably tried all the “usual” recommendations:
• Drink more water
• Add salt
• Wear compression
• Increase electrolytes
• Stand more slowly
• Avoid heat
And while these things help, many people still say:
“My POTS still flares randomly.”
“Salt and water help… but not enough.”
“Some days I’m fine… some days my symptoms explode.”
“Nothing seems consistent.”
This inconsistency is one of the most frustrating parts of living with POTS.
But here’s what most people are never told — and what most doctors never explain:
Inflammation plays a central role in POTS symptoms.
And if inflammation stays high, POTS symptoms stay unpredictable.
Inflammation affects virtually every system involved in POTS:
• Heart rate
• Blood pressure
• Blood volume
• Blood pooling
• Vagus nerve
• Digestion
• Energy
• Sleep
• Hormones
• Stress response
When inflammation is elevated, your autonomic nervous system — the system responsible for keeping your body stable — can’t regulate correctly.
This isn’t just a theory.
It’s physiology.
In this full guide, you’ll learn:
• How inflammation actually triggers POTS symptoms
• The top inflammatory triggers that worsen POTS
• Why the nervous system, gut, and immune system are all connected to your flare-ups
• What lifestyle changes genuinely help calm inflammation
• Which foods worsen symptoms and which support healing
• How stress and blood sugar tie directly into inflammation
• What improvements many people notice when inflammation drops
• And a step-by-step plan to begin reducing inflammation safely
This isn’t medical advice — it’s education, designed to help you understand the why behind your symptoms so you can make more empowered decisions.
Let’s start with the foundation.
What Is Inflammation — And Why Does It Matter for POTS?
What inflammation actually is
Inflammation isn’t inherently bad — it’s your body’s defense system.
It’s how your body fights injury, infection, or stress.
But chronic inflammation is different.
This is when your body is stuck in a low-grade fight-or-flight state on a cellular level.
Chronic inflammation can come from:
• unmanaged stress
• poor sleep
• food sensitivities
• gut imbalance
• blood sugar instability
• viral load
• toxins
• trauma
• nutrient deficiencies
• hormonal imbalance
And when chronic inflammation is present, it places a constant burden on your nervous system.
For someone without POTS, this might cause fatigue or brain fog.
But for someone with POTS, chronic inflammation can completely destabilize the autonomic nervous system, magnifying symptoms dramatically.
Why this matters for POTS
The autonomic nervous system controls:
• heart rate
• blood pressure
• temperature regulation
• digestion
• blood vessel dilation
• stress response
• blood volume
Inflammation disrupts all of these.
Meaning:
Inflammation = autonomic instability = worsening POTS symptoms.
You may notice this flare pattern:
• You eat certain foods → symptoms get worse
• You’re stressed → heart rate skyrockets
• You sleep poorly → fatigue + lightheadedness intensify
• You get sick → symptoms become extreme
• Hormones shift → massive flare
• You accidentally skip a meal → shaky + dizzy
All of these can be explained through inflammation, blood sugar, and nervous system dysregulation.
How Inflammation Causes POTS Symptoms (The Physiology)
Let’s break down how inflammation directly creates the symptoms you feel.
1. Inflammation reduces blood vessel tone
Inflammation makes your blood vessels less able to constrict.
This causes:
• blood pooling
• dizziness upon standing
• low blood flow to the brain
• heart rate overcompensation
• fatigue
This is why flare days feel like:
“Standing up takes all my energy.”
“My legs feel heavy.”
“Everything goes black for a second.”
2. Inflammation irritates the vagus nerve
Your vagus nerve controls:
• digestion
• heart rate
• blood pressure
• calm state
• inflammation response
• gut motility
When inflamed, the vagus nerve becomes hypersensitive.
This causes:
• rapid HR
• nausea
• bloating
• food intolerances
• anxiety-like symptoms
• lightheadedness
• irregular digestion
This is why many people say:
“My POTS gets worse after I eat.”
Because digestion is vagus nerve work.
3. Inflammation destabilizes blood sugar
This is a huge piece people don’t realize.
Inflammation can make you:
• insulin resistant
• blood sugar unstable
• prone to crashes
• fatigued after eating
• shaky or weak
• foggy or faint
And guess what?
Blood sugar instability directly worsens POTS.
4. Inflammation increases sympathetic overactivation
This means your body stays in fight-or-flight.
Symptoms:
• heart palpitations
• panic-like feelings
• tremors
• heat intolerance
• insomnia
• excessive sweating
• feeling “wired but tired”
Most POTS patients feel this daily.
5. Inflammation affects blood volume
Chronic inflammation can lead to:
• reduced plasma volume
• electrolyte imbalance
• dehydration
• poor circulation
This is why salt + water help, but not always enough.
The Top Inflammatory Triggers for POTS
Not all inflammation comes from diet — but diet is a major piece of the puzzle.
Let’s break it down.
1. Highly inflammatory foods
These can create immediate or delayed symptom flare-ups:
• gluten
• dairy (especially milk + soft cheeses)
• seed oils (canola, soybean, corn, sunflower)
• sugar + high glycemic foods
• processed foods
• fried foods
• alcohol
• artificial sweeteners
• MSG
• food dyes
• high histamine foods (for many people)
These can worsen:
• dizziness
• heart rate spikes
• bloating
• nausea
• fatigue
• chest tightness
• brain fog
Many people notice improvement within 1–2 weeks of reducing these.
2. Blood sugar instability
One of the biggest hidden triggers.
Symptoms of blood sugar spikes/crashes:
• shakiness
• dizziness
• weakness
• nausea
• headaches
• anxiety
• heart rate spikes
POTS + unstable blood sugar = severe flares.
3. Stress and nervous system overload
Stress is inflammatory.
And for someone with POTS, stress can trigger:
• massive HR spikes
• full-body fatigue
• brain fog
• adrenaline surges
• shakiness
Stress might be the biggest inflammation trigger for POTS.
4. Gut inflammation
80% of your autonomic nervous system connects to your gut.
Symptoms of gut-driven inflammation:
• bloating
• nausea
• food sensitivities
• constipation/diarrhea
• abdominal pain
• heart rate increases after meals
Fixing gut inflammation can dramatically reduce POTS symptoms.
5. Poor sleep
Sleep deprivation increases inflammatory markers within 24 hours.
This is why:
• poor sleep → flare next day
• consistent sleep → better regulation
6. Hormones
Hormonal shifts (estrogen, progesterone, cortisol) affect:
• inflammation
• blood volume
• blood pressure
• salt retention
• vagus nerve tone
This is why POTS often worsens:
• before a period
• during ovulation
• postpartum
• with PCOS
• during menopause
Signs Your POTS Symptoms Are Driven by Inflammation
Most people don’t even realize inflammation is the cause until symptoms line up.
Here are common signs:
❗ Quick flare after eating
❗ HR spikes that feel random
❗ Dizziness even after tons of water + salt
❗ Feeling worse after poor sleep
❗ Bloating or nausea
❗ “Heavy legs” or blood pooling
❗ Feeling inflamed or puffy
❗ Extreme fatigue after certain foods
❗ Symptoms worse during stress
❗ Brain fog that comes in waves
If you check multiple boxes, inflammation is likely playing a major role.
How to Reduce Inflammation When You Have POTS (Action Plan)
Here is a structured, sustainable approach.
STEP 1: Food Foundations — Eat to Reduce Inflammation
Focus on anti-inflammatory foods:
• berries
• leafy greens
• citrus
• olive oil
• salmon, tuna, sardines
• avocado
• sweet potato
• quinoa
• bone broth
• eggs
• turmeric
• ginger
• nuts + seeds
• lean meats
• coconut oil
Key rule:
Pair protein + healthy fats every time you eat.
This stabilizes blood sugar → reduces inflammation → reduces symptoms.
Meals should be:
• smaller
• more frequent
• balanced
• low inflammatory
This reduces:
• HR spikes after meals
• dizziness
• nausea
• brain fog
STEP 2: Remove the top inflammatory triggers for 2 weeks
Try pausing:
• gluten
• dairy
• alcohol
• seed oils
• fried foods
• high-sugar foods
Most people feel a significant improvement within 10–14 days.
STEP 3: Stabilize blood sugar
This is one of THE most important steps for POTS.
Do NOT skip meals.
Do NOT start the day with carbs only.
Best breakfast for POTS inflammation:
• protein + fat + fiber
Examples: eggs, avocado, turkey, Greek yogurt (if tolerated), veggies.
This gives:
• stable HR
• better energy
• reduced dizziness
• fewer crashes
STEP 4: Support the Gut
Gut inflammation = systemic inflammation.
Ways to support gut health:
• bone broth
• ginger tea
• fermented foods (if tolerated)
• lower sugar
• reduce processed foods
• identify food triggers
• eat slowly
• avoid overeating
• smaller meals
Your gut and autonomic nervous system are deeply connected.
STEP 5: Reduce Stress + Regulate the Nervous System
Stress is inflammatory.
Your nervous system is the control center for POTS.
Tools that help calm inflammation + POTS:
• deep breathing
• cold face dips
• grounding
• gentle stretching
• pacing
• meditation
• journaling
• predictable routines
• avoiding overstimulation
Even 5 minutes/day helps.
STEP 6: Sleep Optimization
Sleep is your repair system.
To improve sleep:
• avoid large meals at night
• cool room
• magnesium (if medical provider says OK)
• limit screen time
• consistent sleep schedule
• avoid caffeine after 12pm
Better sleep = less inflammation = fewer flares.
STEP 7: Hydration + Electrolytes (Still Important!)
Inflammation and dehydration are linked.
For POTS:
• electrolytes
• mineral-rich water
• consistent hydration
• salty snacks
• no chugging water — slow and steady
This supports nervous system recovery.
STEP 8: Gentle Movement
Inflammation decreases with circulation.
Good options:
• walking
• recumbent bike
• Pilates
• stretching
• yoga
• strength training (slow and light)
Movement should feel nourishing, not draining.
What Changes When Inflammation Goes Down?
Many people report:
• fewer HR spikes
• improved standing tolerance
• less dizziness
• fewer crashes
• better digestion
• clearer head
• more stable moods
• better energy
• less bloating
• improved sleep
• reduced anxiety-like symptoms
Most importantly:
Symptoms become more predictable and manageable.
This creates stability — something every POTS patient deserves.
Your Personalized Inflammation Reduction Plan (Simple + Doable)
Here is a weekly plan to start with.
Week 1: Remove Triggers + Reset the Foundation
• remove top inflammatory foods
• stabilize breakfast
• hydrate with electrolytes
• small meals
• reduce sugar
• 10 minutes/day nervous system work
• light stretching
Week 2: Build Anti-Inflammatory Strength
• add gut-healing foods
• increase protein
• prioritize sleep
• find stress triggers
• identify food reactions
Week 3: Strengthen the Nervous System
• 2–3 gentle workouts
• deeper stress reduction tools
• add anti-inflammatory herbs/spices
• track symptoms
Week 4: Sustain + Personalize
• maintain stabilizing habits
• monitor food reactions
• adjust based on symptom patterns
• continue nervous system care
Inflammation Isn’t the Whole Story — But It’s a HUGE Part of It
POTS is complex.
There is no “one cause” and no magic cure.
But what we do know is:
• inflammation impacts the nervous system
• the nervous system impacts POTS
• managing inflammation helps reduce symptoms
• small consistent changes = big improvements
Most people feel better not because they “fix” POTS — but because they remove the barriers that make symptoms worse.
Your body is not broken.
It’s overwhelmed.
And when you support inflammation, everything becomes more manageable.
If you want help creating a personalized inflammation plan for YOUR POTS symptoms, you can reach out anytime — you don’t have to guess your way through this.