Eating for POTS: What to Eat (and Avoid) - Ask a Nutritionist

Dirty sodas are taking over social media, but what's really in these colorful, customizable drinks? Registered dietitian Brandy Buro breaks down the popular dirty soda trend, including how much added sugar can be hiding in soda, flavored syrups, and creamers. Learn how regularly drinking sugary beverages can affect blood sugar, weight management, and long-term health, plus simple ways to make a delicious, lower-sugar dirty soda at home using sparkling water, fresh fruit, and other flavorful ingredients.

Ever notice that after a poor night's sleep, you're hungrier and craving more sugar or carbs? Licensed nutritionist Kara Carper and registered dietitian Brandy Buro explain how lack of sleep can affect hunger hormones, blood sugar, and the brain's response to food, making cravings harder to manage. Learn how poor sleep may affect weight management, what to eat after a restless night to support steady energy, and practical sleep and nutrition habits to help break the cycle of fatigue and cravings.

Are you getting enough potassium in your diet? Registered dietitian Alyssa Krejci explains why this essential electrolyte matters for heart health, blood pressure, muscle function, and fluid balance. Discover potassium-rich foods beyond bananas, simple ways to get more potassium through everyday meals, and what low or high blood potassium levels may mean for your health. Plus, learn why getting potassium from food is generally preferable to taking supplements without medical guidance.

Could unexplained itching, headaches, digestive issues, or reactions to certain foods be related to histamine? Registered dietitians Melanie Beasley and Britni Vincent explain the differences between histamine intolerance and mast cell activation syndrome (MCAS), including common symptoms, potential triggers, and the role of nutrition. Learn which foods may be high in histamine, why freshness and food preparation matter, and how an individualized low-histamine diet can help identify triggers without unnecessarily restricting your food choices.

Is processed meat bad for your health, and are nitrate-free or uncured products actually better? Registered dietitian Amy Crum breaks down the connection between processed meat and colorectal cancer risk, explains why nitrates and nitrites are used, and clears up common misconceptions about food labels. Learn what to look for when buying bacon, sausage, and deli meat, how to choose less-processed protein options, and why your overall eating habits matter more than any single ingredient.

This week's episode is a nice change of pace! Less nutrition troubleshooting, more practical kitchen confidence, with Chef Marianne Jurayj sharing how to make healthy, home-cooked meals easier without sacrificing flavor.  Crockpots and Instant Pots solve different cooking problems: one lets you prepare dinner hours ahead and forget about it; the other can rescue dinner when you've forgotten to thaw the meat. And there are plenty of chefs' tricks along the way.

Can what you eat and drink affect POTS symptoms? Registered dietitian Teresa Wagner explains how nutrition can play a role in managing postural orthostatic tachycardia syndrome (POTS), including the importance of hydration, electrolytes, balanced blood sugar, and meal timing. Learn why smaller, more frequent meals may help, which foods and drinks can aggravate symptoms, and how to identify potential nutrient deficiencies while building an individualized nutrition plan.

What do nutritionists actually do when they feel a cold coming on? Registered dietitians Melanie Beasley and Britni Vincent share the foods, supplements, and everyday habits they rely on during cold and flu season. Learn how protein, colorful vegetables, healthy fats, hydration, gut-supporting foods, and key nutrients can support immune health, plus simple meal ideas for when you’re already sick, and practical ways to prepare before the next bug hits.

Is canned meat healthy, or should you leave it on the shelf? Registered dietitian Britni Vincent explains how simple canned proteins like chicken, tuna, salmon, and sardines can be nutritious, convenient alternatives to fresh meat. Learn how to read ingredient lists, distinguish canned meat from ultra-processed products, compare sodium and packaging concerns, and choose healthy shelf-stable proteins that make balanced meals easier.

Could too much sugar make it harder for your body to fight off a cold or infection? Registered dietitians Leah Kleinschrodt and Teresa Wagner explain the connection between added sugar, elevated blood sugar, and immune function. Learn why whole fruit is different from sugary drinks, which nutrient-dense foods support your immune system, and practical ways to cut back on added sugar and nourish your body during cold and flu season.