Healthy High-Sodium Snacks for POTS: Boost Your Salt Intake Easily

If you’re living with Postural Orthostatic Tachycardia Syndrome (POTS), you’ve likely been told to increase your salt intake. But finding ways to incorporate more sodium into your diet that are both healthy and tasty can be a challenge.

In this guide, we’ll introduce you to a variety of high-sodium snacks for POTS and show you how to increase salt intake for POTS symptoms.

Essential Takeaways:

• Manage POTS with Salt: People with POTS need more salt in their diet to help manage symptoms. Increased sodium intake can boost blood volume, improve blood pressure regulation, and reduce dizziness and fatigue—all common challenges for those with POTS.
  
  

• Easy Ways to Increase Sodium: Eating a wide variety of POTS-friendly snacks and salty foods for POTS can help you manage your symptoms. Options like salted nuts, pickles, cheese sticks, and electrolyte drinks like Buoy drops are easy and delicious ways to boost sodium levels while providing additional nutritional benefits.

From classic salty favorites to some surprising options, we’ve got you covered. Let’s dive in and explore easy ways to boost your salt intake.

• Why Sodium is Essential for POTS Management
• Top Healthy High-Sodium Snacks for POTS Patients
• Balancing Sodium with Nutrition: What to Look For
• High-Sodium Meals for POTS: Beyond Snacks
• Navigating Food Allergies and Sensitivities
• Staying Hydrated While Increasing Sodium
• Boost Your Sodium Intake the Healthy Way

Why Sodium is Essential for POTS Management

Before we jump into the snack list, let’s explore why sodium is vital for POTS management. A 2021 study published in the Journal of American College of Cardiology found that a significantly high sodium intake—about 6.9 grams per day—can significantly improve several POTS symptoms (1).

Of course, it’s important to talk with your doctor to find the amount of sodium that’s right for you. The benefits of increasing your sodium intake with POTS include:

• Boost Blood Volume: This means increasing the amount of blood circulating in your body. People with POTS often have lower blood volume, which can contribute to symptoms like dizziness and fatigue.

• Improve Blood Pressure Regulation: Salt helps your body retain more fluid, which can help stabilize blood pressure, especially when changing positions.

• Reduce Dizziness and Fatigue: By improving blood volume and blood pressure regulation, increased salt intake can help alleviate these common POTS symptoms.

• Enhance Overall Symptoms Management: Many POTS patients find that adequate salt intake helps them feel better overall and manage their condition more effectively (2).

Understanding these benefits highlights why incorporating high-sodium foods into your diet is so important for managing POTS. With this in mind, let’s explore some delicious and healthy high-sodium snack options that can help you increase your salt intake throughout the day.

Top Healthy High-Sodium Snacks for POTS Patients

Now, let’s look at some tasty and nutritious high-sodium snacks for POTS that can help you meet your increased salt needs.

Salted Nuts

Almonds, cashews, and peanuts are not only high in sodium but also packed with healthy fats and protein. They’re perfect for on-the-go snacking.

Pickles

Low in calories and high in sodium, pickles make for a quick and easy snack. Plus, they come in various flavors to keep things interesting.

Pretzels

A classic high-sodium snack that’s easy to carry and pairs well with other foods. Opt for whole grain varieties for added fiber.

Cheese Sticks

These provide both protein and sodium, making them a great option for sustained energy. They’re also convenient for packing in lunches or grabbing as a quick snack.

Olives

Naturally high in sodium, olives offer a savory option that’s also rich in healthy plant-based fats.

Salted Popcorn

A light snack that can be seasoned to taste, popcorn with a sprinkle of salt is a healthier alternative to pre-packaged varieties.

Electrolyte Drinks

While not a solid snack, these can be a quick way to boost sodium levels during the day. Look for high-quality electrolytes that can be added to any beverage—without added sugars or artificial ingredients.

Salted Watermelon

A refreshing and hydrating snack that’s perfect for hot days. Sprinkle salt or Tajín on watermelon wedges for a sweet and salty combination that can help boost your sodium intake while keeping you hydrated.

Cottage Cheese

High in protein and naturally containing sodium, cottage cheese becomes even better for POTS patients when you sprinkle a little extra salt on top. It’s a versatile snack that can be enjoyed on its own or paired with fruits or vegetables.

Apple and Peanut Butter

This classic snack gets a POTS-friendly twist by mixing extra salt into the peanut butter before spreading it on apple slices. It provides a balance of sweet and salty flavors while offering protein, healthy fats, and fiber along with the added sodium.

Kimchi

Kimchi is a fermented vegetable dish high in sodium. And since it’s fermented, it also has probiotic benefits for gut health.

Beef Jerky

For a portable and shelf-stable snack option, consider beef jerky, which is high in both protein and sodium.

Salted Edamame

Edamame, or fresh soybeans, is a good source of plant-based protein and fiber that can be eaten hot or cold. Enjoy them with a sprinkle of salt to meet your sodium needs.

Seaweed Snacks

Rich in minerals and iodine, seaweed is an excellent low-calorie snack with a good amount of sodium.

Hard-Boiled Eggs with Salt

These are a good source of protein to keep you full and satisfied longer, in addition to providing salt. Hard-boiled eggs are also convenient because they can be prepared in advance for quick snacking (3).

These easy and delicious high-sodium snack options offer plenty of ways to increase your salt intake while enjoying a variety of flavors and textures. Experiment with different combinations to find your favorites and keep your snacks interesting.

Be sure to consult with your healthcare provider about appropriate sodium intake for individual POTS management, as needs may vary.

 

 

Balancing Sodium with Nutrition: What to Look For

While increasing your sodium intake is important, it’s equally crucial to ensure you’re getting other essential nutrients. When selecting high-sodium snacks, look for options that also offer:

• Protein for sustained energy

• Fiber for digestive health

• Healthy fats to feel satisfied longer

• Vitamins and minerals for overall wellness

By choosing nutrient-dense snacks, you can support your overall health while managing your POTS symptoms.

Everyone’s sodium needs are different, so it’s important to work with your healthcare provider to find the right balance for you. They can help you determine the appropriate amount of sodium to consume without overdoing it.

High-Sodium Meals for POTS: Beyond Snacks

Incorporating high-sodium foods into your meals is another effective way to boost your salt intake. Here are some ideas:

• Soups: Homemade broths and soups can be seasoned to your taste and sodium needs. Add miso paste or bouillon cubes for extra sodium and flavor.

• Sandwiches: Eat sandwiches with salted meats and pickles. Look for lower-fat options like turkey or chicken. Add olives or sauerkraut for extra sodium.

• Pasta: Serve pasta with a salty sauce. Tomato-based sauces often have a good amount of sodium. Consider adding anchovies or capers for a sodium boost.

• Salads: Add salty toppings like olives, feta cheese, or salted seeds to your greens. Use sodium-rich dressings or make your own with added salt.

• Pizza: Top with sodium-rich foods like pepperoni, prosciutto, olives, anchovies, or pepperoncini. Add extra cheese for more sodium.

• Stir-Fries: Use soy sauce or tamari for flavoring. Include fermented vegetables like kimchi for added sodium and probiotics.

• Breakfast Options: Try eggs with salt and cheese, whole grain toast with salted nut butter, or smoked salmon on a bagel (3).

These meals can help you increase salt intake for POTS throughout the day, not just during snack times. Remember to balance your sodium intake with overall nutritional needs and hydration.

To learn more about managing your POTS symptoms with proper nutrition, read our POTS Diet and Nutrition Guide.

Navigating Food Allergies and Sensitivities

Remember, when choosing high-sodium snacks, it’s important to be mindful of any food allergies or sensitivities you may have, especially if you’re dealing with POTS comorbidities like Mast Cell Activation Syndrome (MCAS).

Understanding MCAS and Its Impact on Diet

MCAS involves an inappropriate release of mast cells, which are part of the immune system, leading to symptoms like flushing, itching, and anaphylaxis. This condition can complicate how your body reacts to various foods.

Discover more about common POTS comorbidities in our guide to Understanding POTS Comorbidities.

Tips for Managing Diet with POTS and Food Allergies

For POTS patients who also deal with food allergies or sensitivities, finding suitable high-sodium snacks can be more challenging. Here are some tips to protect yourself:

• Read labels carefully to avoid allergens.

• Consider making your own snacks to control ingredients.

• Experiment with different types of salt, like high-quality sea salt or Himalayan salt, to find what works best for you.

• Consult with a dietitian who specializes in POTS and food sensitivities.

Managing POTS alongside food allergies or sensitivities may seem daunting, but with careful planning and attention to your body’s needs, it’s possible to find safe, high-sodium options that work for you.

Remember, your health and safety come first, so take the time to find snacks that not only boost your sodium but also respect your dietary restrictions.

 

Staying Hydrated While Increasing Sodium

Balancing your salt intake with proper hydration is key for managing POTS. While increasing your salt intake, it’s crucial to stay adequately hydrated.

Here are some tips to help you stay hydrated while boosting your sodium:

• Use Electrolyte Drops: One of the easiest ways to balance sodium and hydration is by using Buoy’s electrolyte and mineral drops. These purposely unflavored drops can be added to any beverage, making it more hydrating without altering the taste.

• Choose Sodium-Rich Hydrating Beverages: Opt for drinks that naturally contain sodium or can be easily enhanced, such as coconut water with added salt, bone broth, or tomato juice.

• Sip Throughout the Day: Instead of drinking large amounts at once, try to sip your hydrating beverages throughout the day to maintain consistent hydration levels.

• Monitor Your Urine Color: Aim for a pale yellow color, which indicates good hydration. If your urine is too dark, you may need to increase your fluid intake.

By combining hydration with salty foods for POTS, you can maintain a better balance in your body. The goal is to increase both your fluid and sodium intake to support blood volume and circulation.

Buoy makes it easy to add electrolytes to any drink, allowing you to stay hydrated while meeting your increased sodium needs.

Boost Your Sodium Intake the Healthy Way

As we’ve explored in this guide, increasing your sodium intake can play an important role in managing POTS symptoms. The variety of high-sodium snacks and drinks we’ve covered offers you plenty of delicious and nutritious options to choose from.

Explore a Variety of High-Sodium Snacks

From crunchy pretzels to salted nuts to hydrating electrolyte drinks, there’s something for every taste preference and dietary need. With these POTS-friendly snacks and tips for a high-sodium diet for POTS, you’ll be well-equipped to manage your symptoms through nutrition.

Learn More About Managing POTS

To learn more about POTS, be sure to explore our other comprehensive POTS guides. Whether you’ve just been diagnosed or have had POTS for years, our resources can help with the latest information, research, and treatment tips.

Get Started Today

Ready to start managing your POTS symptoms through nutrition? Try Buoy’s Hydration Drops today to easily add electrolytes—including sodium— to any beverage. Happy snacking!

Add a sprinkle of Buoy’s Rescue Salt to any beverage, meal, or snack to increase your salt intake for POTS.

References:

1. Garland, E. M., Gamboa, A., Nwazue, V. C., Celedonio, J. E., Paranjape, S. Y., Black, B. K., Okamoto, L. E., Shibao, C. A., Biaggioni, I., Robertson, D., Diedrich, A., Dupont, W. D. & Raj, S. R. (2021). Effect of High Dietary Sodium Intake in Patients with Postural Tachycardia Syndrome. Retrieved from https://www.jacc.org/doi/10.1016/j.jacc.2021.03.005?_ga=2.144984054.318750439.1725229163-48323094.1725229163
   
   
2. Cleveland Clinic. (2022). Postural Orthostatic Tachycardia Syndrome (POTS). Retrieved from https://my.clevelandclinic.org/health/diseases/16560-postural-orthostatic-tachycardia-syndrome-pots
   
   
3. EDS Nutrition. (2024). Foods to Avoid with POTS. Retrieved from https://edsnutrition.com/foods-to-avoid-with-pots