• Taylor Leahy - Dietitian

10 Easy Salty Snacks for POTS

Snacks keep me fueled throughout the day, but like many others I just don’t have the time or energy to put a ton of effort into the foods I’m snacking on. I want something I can grab from the fridge or cupboard while I’m studying or working from home like many of us are in 2020.

For individuals with Postural Orthostatic Tachycardia Syndrome (POTS) large meals may be especially challenging as they may struggle with chronic fatigue, gastroparesis, and may experience low blood pressure after a large meal, making it difficult to maintain stamina to cook and eat. According to the Cleveland Clinic, snacking is important for POTS sufferers as snacks are generally better tolerated than meals, and may help reduce some POTS symptoms. A high sodium diet and high fluid intake may also help reduce some POTS related symptoms by helping to increase blood volume. Let’s take a look at some easy high sodium snack ideas that are both healthy and POTS friendly.

1. Kettle Corn

Image: Homemade Hooplah

Kettle corn style popcorn is a salty and sweet snack that provides everything- sodium, protein and fat. Pre-bagged store bought popcorn is a great option for someone with POTS who may have low strength and little energy to eat. Popcorn is also easy to eat while doing other activities such as reading a book or watching TV, which makes it easy to eat large amounts with little thought. Several popcorn brands sell kettle corn, including PopSecret and Act II which can both be found in most grocery stores. One bag of popped popcorn provides 425 mg of sodium.


2. Turkey Pickle Roll-Ups


Image: julieseatsandtreats.com

Most packaged chips are fried and contain tons of saturated fat. These crunchy carrot chips provide 420 mg of sodium per package without the saturated fat. Carrot chips can be easily made at home, but these individually sold bags are a perfect grab and go item. Not only will you get the sodium you need with these carrot chips, but you’ll also get plenty of antioxidants and fiber too!



3. Tortilla Chips with Refried Bean Dip


Image: Muy Bueno Cookbook

Refried beans are a very versatile side dish that can be eaten alone or as a dip for tortilla chips. Refried beans are high in sodium, high in protein, while also being low in cholesterol. Heating just a ½ cup of beans with 15 tortilla chips, this snack can provide almost 600 mg of sodium.








4. Bare Baked Crunchy Carrot Chips

Image: Amazon

Most packaged chips are fried and contain tons of saturated fat. These crunchy carrot chips provide 420mg of sodium per package without the saturated fat. Carrot chips can be easily made at home, but these individually sold bags are a perfect grab and go item. Not only will you get the sodium you need with these carrot chips, but you’ll also get plenty of antioxidants and fiber too!

5. Celery and Natural Peanut Butter


Image: Beneficial Bento

Celery is a veggie that is naturally high in sodium and water, which makes it the perfect veggie to snack on for individuals with POTS. Two tablespoons of peanut butter provide around 115 mg of sodium, while each stick of celery provides 3 mg, so these two are a match made in sodium heaven. If you wanted to add some ants to your celery log, raisins have 10 mg of sodium per serving!

6. Instant Ramen

Image: 40 Aprons

You may be wondering why I have instant ramen on this list, considering it probably isn’t the most nutrient dense soup, but if you’re looking for a low fat, high sodium food then look no further! One package of instant ramen provides a whopping 1700 mg of sodium, and around 8 fluid ounces of water. Adding toppings like soy sauce, a soft boiled egg, or meat is also a great way of boosting nutrients and sodium content if needed.

7. Salted Nuts and Seeds

Image: Humanwindow.com

Pretzels are another great snack idea for those with chronic fatigue who might benefit from easy grab and go options. Pretzels are easy to eat and are a low fat, low sugar option that can provide around 600 mg of sodium per 1 cup. Dip pretzels in peanut butter or hummus to boost sodium content and make this snack a little more hearty.ving). Some ‘naked’ nuts naturally contain sodium, however sodium content will be higher in salted nuts. Nuts and seeds can easily be mixed with dried fruit, coconut flakes and chocolate for a nutrient dense trail mix.

8. Pretzels

Image: Shutterstock

Pretzels are another great snack idea for those with chronic fatigue who might benefit from easy grab and go options. Pretzels are easy to eat and are a low fat, low sugar option that can provide around 600mg of sodium per 1 cup. Dip pretzels in peanut butter or hummus to boost sodium content and make this snack a little more hearty.



9. Flavored Instant Oatmeal


Image: Lexi's Clean Kitchen

Instant oatmeal might just seem like a low fat health food, but did you know that some types of flavored instant oatmeal can be relatively high in sodium? For instance Quaker Oats flavored instant oatmeal such as ‘Maple and Brown Sugar’ and ‘Cinnamon and Spice’ has 260 mg of sodium per packet, compared to their plain oatmeal which has only 75 mg per packet. Oatmeal is also a great source of fiber which can help reduce diarrhea in individuals with POTS. Try topping your flavored instant oatmeal with raisins, sliced apples and berries for a more nutrient dense breakfast or snack.




10. Smoked Salmon

Image: Shutterstock

Smoked salmon is a protein packed, sodium rich snack that can either be eaten alone or incorporated into a larger meal. As a meal, smoked salmon can be added to a toasted bagel with cream cheese and capers, or tossed into a salad. As a snack it can be eaten alone or used as a topping on crackers. This salty fish also contains beneficial Omega-3’s, good for heart and brain health! Per the USDA FoodData Central, depending on how it’s processed, smoked salmon can contain 600 to (just over) 1200 mg per 3.5-ounce (100 gram) serving of sodium. In comparison, the same serving of fresh salmon provides 75 mg of sodium.

You can always find more food and nutrition inspiration and fast facts on Dysautonomia if you follow Leahy Nutrition on Facebook and @dysautonomia.dietitian on Instagram.




Sources:


1. CDC - DHDSP - Top 10 Sources of Sodium. (2018, October 3). https://www.cdc.gov/salt/sources.htm

2. Dysautonomia: Symptoms, Causes, Types, & How to Live With. (n.d.). Cleveland Clinic. Retrieved August 2, 2020, from https://my.clevelandclinic.org/health/diseases/6004-dysautonomia

3. Living with Dysautonomia. (n.d.). Cleveland Clinic. Retrieved July 30, 2020, from https://my.clevelandclinic.org/health/articles/17851-living-with-dysautonomia

4. Postural Orthostatic Tachycardia Syndrome (POTS) Management and Treatment. (n.d.). Cleveland Clinic. Retrieved August 2, 2020, from https://my.clevelandclinic.org/health/diseases/16560-postural-orthostatic-tachycardia-syndrome-pots/management-and-treatment

5. Sodium Content of Nuts and Seeds | Whole Food Catalog. (n.d.). Retrieved August 2, 2020, from https://wholefoodcatalog.info/nutrient/sodium/nuts_and_seeds/

6. Calories in Pretzels and Nutrition Facts. (n.d.). Retrieved August 2, 2020, from https://www.fatsecret.com/calories-nutrition/generic/pretzels


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