Understanding What Foods are Bad for EDS and Associated Symptoms

October 12, 2025 •

4 min read

Gastrointestinal symptoms affect a significant percentage of people with Ehlers-Danlos Syndromes, making diet a critical component of symptom management. Knowing what foods are bad for EDS is a key step toward reducing inflammation and improving gut health.

Quick Summary

An individualized approach is necessary for dietary management in Ehlers-Danlos Syndromes. Common problematic foods include inflammatory items, high-histamine foods, alcohol, and caffeine, particularly for those with co-occurring conditions like MCAS and POTS. Identifying and avoiding individual triggers is crucial.

Key Points

Inflammatory Foods: Refined carbohydrates, added sugars, processed foods, and unhealthy fats can increase systemic inflammation and should be limited.
Caffeine and Alcohol: Both are diuretics that can worsen dehydration and POTS symptoms common in EDS, and should be minimized or avoided.
Histamine Triggers: Individuals with MCAS (a common comorbidity) may benefit from avoiding high-histamine foods like aged cheese and smoked meats.
FODMAPs: High-FODMAP foods can cause significant GI distress in those with EDS and IBS; a temporary low FODMAP diet may help identify triggers.
Gluten and Dairy: Many with EDS report improved symptoms when limiting these food groups due to sensitivities, not necessarily a true allergy.
Personalization is Key: No single diet works for everyone with EDS. A personalized approach guided by a dietitian is essential for managing symptoms effectively and safely.

Navigating the Complex Relationship Between Diet and EDS

For individuals with Ehlers-Danlos Syndromes (EDS), managing daily symptoms can be a significant challenge. The connective tissue abnormalities that define EDS can affect the entire body, including the gastrointestinal (GI) tract. This often leads to a higher prevalence of GI issues, such as functional dyspepsia, bloating, and constipation, than in the general population. While there is no single, universally effective "EDS diet," many find significant symptom relief by identifying and eliminating specific dietary triggers. The best strategy involves working with a healthcare professional, like a registered dietitian, to develop a personalized nutrition plan.

High-Inflammatory and Highly Processed Foods

Highly processed foods and those high in refined carbohydrates and sugar can contribute to systemic inflammation and negatively impact gut health. This is particularly relevant for individuals with EDS, who often experience widespread inflammation and chronic pain. To minimize these effects, experts recommend reducing or eliminating the following:

Refined carbohydrates and added sugars: Found in sugary drinks, pastries, white bread, and many packaged snacks.
Processed foods: These typically contain artificial colors, flavors, and preservatives that can disrupt gut health.
Saturated and trans fats: Common in fried foods, certain cuts of red meat, and processed snacks. Opt for lean proteins and healthy fats instead.
Sugar substitutes: Artificial sweeteners (aspartame, sucralose) and sugar alcohols (xylitol, sorbitol) can exacerbate digestive distress.

Food Triggers for Associated Conditions: MCAS and POTS

Many people with EDS also contend with co-occurring conditions like Mast Cell Activation Syndrome (MCAS) and Postural Orthostatic Tachycardia Syndrome (POTS), which have their own specific dietary considerations.

Mast Cell Activation Syndrome (MCAS)

MCAS can cause mast cells to improperly release inflammatory mediators in response to various triggers, including certain foods. Adopting a low-histamine diet may be beneficial for some individuals with MCAS. Common high-histamine foods to consider avoiding include:

Aged and fermented foods, such as aged cheeses, sour cream, and pickled vegetables.
Cured and smoked meats.
Certain vegetables, including eggplant.
Alcoholic beverages, which can trigger histamine release.

Postural Orthostatic Tachycardia Syndrome (POTS)

For those with POTS, diet plays a crucial role in managing symptoms related to blood volume regulation. Two key substances to limit or avoid are:

Caffeine: A diuretic that can exacerbate dehydration and fatigue, and it can also overstimulate the nervous system.
Alcohol: Another diuretic that leads to dehydration and affects blood vessel constriction, worsening POTS symptoms.

Common Intolerances: Gluten and Dairy

Although not everyone with EDS needs to eliminate gluten and dairy, many report significant improvements in symptoms after doing so. This is often due to an underlying sensitivity rather than a true allergy. For instance, gluten can cause gut inflammation and a "leaky gut" in some EDS patients, triggering inflammatory cascades. Similarly, lactose intolerance is also a common issue. Instead of cutting out entire food groups indiscriminately, it is more effective to identify and remove individual intolerances.

The Role of FODMAPs in Gastrointestinal Distress

Some people with EDS who also experience irritable bowel syndrome (IBS) symptoms find relief from following a low FODMAP diet. FODMAPs are types of carbohydrates that are poorly absorbed and can cause gas and bloating, especially in those with intestinal hypersensitivity. While not a long-term solution, a temporary low FODMAP diet can help reset the gut and identify specific trigger foods. A dietitian can guide the reintroduction process to personalize the diet.

Comparison of Food Types and Their Impact on EDS Symptoms


Food Type	Potential Negative Impact	Beneficial Alternatives
Processed & Fried Foods	Increase systemic inflammation and contain unhealthy fats.	Fresh greens, nuts, seeds, and lean protein sources.
Refined Carbs & Sugar	Cause blood sugar spikes and inflammation, fatigue.	Ancient whole grains (quinoa, millet), berries, and other fibrous fruits.
Caffeine & Alcohol	Act as diuretics, cause dehydration, worsen POTS symptoms.	Water, electrolyte drinks, herbal teas.
High-Histamine Foods	Trigger mast cell activation, causing allergic-type reactions in some individuals.	A personalized low-histamine diet guided by a healthcare professional.
Gluten & Dairy	Can cause gut inflammation and sensitivities in many EDS patients.	Gluten-free grains, dairy alternatives, or testing for individual tolerance.

The Importance of a Personalized Approach

Given the complexity and individuality of EDS, a one-size-fits-all diet is not appropriate. Relying on restrictive diets found online without professional guidance can lead to nutritional deficiencies and a worsened quality of life. Instead, it is crucial to:

Keep a food diary: Track food intake and symptoms to identify personal triggers.
Work with a dietitian: A professional can help create a balanced diet that avoids triggers while ensuring all nutritional needs are met.
Focus on whole foods: A diet rich in whole grains, fruits, vegetables, nuts, and seeds provides essential vitamins, minerals, and fiber without relying on overly restrictive measures.

Conclusion: Making Informed Dietary Choices for Better EDS Management

There is no single list of what foods are bad for EDS that applies to everyone. However, by being mindful of general inflammatory foods, common triggers related to comorbidities like MCAS and POTS, and potential sensitivities to gluten and dairy, individuals with EDS can significantly improve their symptoms. The most effective strategy is a personalized one, developed in consultation with a healthcare professional, that focuses on a diverse, whole-food diet while addressing specific intolerances and sensitivities. Avoiding overly restrictive fad diets is crucial to prevent nutritional deficiencies and support long-term well-being.

For more information on nutrition for hypermobility and EDS, consult with a qualified dietitian specializing in chronic conditions or read reliable sources such as the Ehlers-Danlos Society's nutritional resources.

Frequently Asked Questions

Many people with EDS have a sensitive digestive system. Gluten can trigger gut inflammation, while lactose (in dairy) can be poorly absorbed, causing symptoms like bloating and gas. It is often an intolerance or sensitivity rather than a celiac or allergy diagnosis.

Avoiding inflammatory foods and ensuring adequate intake of protein, vitamins (like Vitamin D, B12), and minerals (like Magnesium) can help combat fatigue. Staying well-hydrated is also crucial, especially for those with POTS.

Overly restrictive diets are generally not recommended and can lead to nutritional deficiencies. It is safer and more effective to work with a dietitian to identify specific triggers and ensure your diet remains nutritionally complete.

The low FODMAP diet temporarily eliminates certain carbohydrates that are poorly absorbed and can cause gas and GI distress. For individuals with EDS who have IBS-like symptoms, this diet can help identify specific food triggers when managed correctly by a healthcare professional.

Both caffeine and alcohol are diuretics that increase fluid loss and can worsen dehydration. This can be especially problematic for those with POTS, a common EDS comorbidity, which can be triggered by low blood volume.

A low-histamine diet may be helpful if you also have Mast Cell Activation Syndrome (MCAS) alongside EDS. MCAS can cause reactions to high-histamine foods. A dietitian can help you determine if this is the right approach for you.

The best first step is to keep a food and symptom diary. By tracking what you eat and how you feel afterward, you can begin to identify patterns and potential triggers, which can then be discussed with a dietitian or doctor.