What diet is best for Ehlers-Danlos?

October 1, 2025 •

4 min read

Up to 96% of people with hypermobile Ehlers-Danlos Syndrome (hEDS) experience at least one gastrointestinal symptom, highlighting the critical link between diet and symptom management. Because of this, understanding what diet is best for Ehlers-Danlos is vital for improving quality of life.

Quick Summary

No single 'best diet' exists for Ehlers-Danlos Syndrome, but personalized nutritional approaches can help manage diverse symptoms. Strategies involve focusing on whole foods, addressing comorbidities like POTS and MCAS, and meeting specific nutrient needs with professional guidance.

Key Points

Personalization is Key: There is no single 'best diet' for Ehlers-Danlos; nutritional strategies must be tailored to individual symptoms and co-occurring conditions like POTS and MCAS.
Address Comorbidities: Dietary interventions are crucial for managing symptoms associated with POTS (increased salt and fluid) and MCAS (low-histamine diet).
Prioritize Whole Foods: Focus on an anti-inflammatory diet rich in fresh fruits, vegetables, lean proteins, and healthy fats, while limiting processed foods and refined sugars.
Fuel Connective Tissue: Ensure adequate intake of protein, Vitamin C, and other essential nutrients to support connective tissue and muscle stability.
Manage GI Symptoms: Specific diets like low-FODMAP may help with bloating and IBS, while smaller meals can aid gastroparesis.
Work with a Professional: Consulting a registered dietitian is highly recommended to identify triggers, prevent deficiencies, and create a sustainable eating plan.

The Personalized Approach to EDS Nutrition

There is no single, evidence-based diet universally prescribed for Ehlers-Danlos Syndrome (EDS). EDS symptoms and co-occurring conditions, such as Postural Orthostatic Tachycardia Syndrome (POTS) and Mast Cell Activation Syndrome (MCAS), vary significantly among individuals, requiring a highly personalized dietary plan. A registered dietitian, ideally one with experience in chronic illnesses, is an invaluable partner in crafting an eating strategy that minimizes inflammation, supports connective tissue, and manages complex gastrointestinal (GI) and autonomic symptoms. The goal is to maximize nutrient intake while identifying and avoiding individual food triggers that exacerbate symptoms.

Targeting Gastrointestinal Symptoms

Many people with EDS experience GI issues due to weakened connective tissue affecting the digestive tract's motility and sensitivity. Diet can be a powerful tool for managing these challenges.

Dietary strategies for common GI issues:

Constipation: Increase intake of fiber and fluids. Soluble fiber from sources like psyllium husk can be particularly gentle.
Gastroparesis (delayed stomach emptying): Opt for smaller, more frequent meals to put less strain on the digestive system. Liquid meals or puréed foods may also be better tolerated.
Intestinal Hypersensitivity: Consider a low-FODMAP diet, under a dietitian's supervision, to reduce gas and bloating caused by poorly absorbed carbohydrates.
Nausea and Acid Reflux: Avoid large meals and known trigger foods. Smaller, gentle meals are often best.

Managing Related Conditions: POTS and MCAS

Dietary interventions are crucial for EDS patients who also have comorbidities like POTS and MCAS.

Nutritional considerations for POTS:

Increase Salt Intake: For many POTS patients, a higher salt intake is recommended by doctors to help retain water and increase blood volume, which can alleviate dizziness and lightheadedness. Always consult a healthcare professional before significantly increasing sodium.
Hydrate Aggressively: Aim for 2-2.5 liters of fluid daily, including electrolyte drinks, broths, and juices. This helps maintain blood volume and reduce symptoms.
Stable Blood Sugar: Choose low-glycemic carbohydrates and avoid large spikes in blood sugar, which can trigger POTS symptoms.

Nutritional considerations for MCAS:

Low-Histamine Diet: A low-histamine elimination diet, followed by reintroduction, can help identify food triggers that cause an inflammatory response.
Minimize Processed Foods: Processed foods often contain preservatives, dyes, and additives that can act as mast cell triggers.
Eat Fresh: Histamine levels increase as food ages, so prioritize fresh ingredients and avoid leftovers.

Essential Nutrients for Connective Tissue Support

While diet cannot correct the genetic defect in collagen production, providing the body with the right building blocks can support the connective tissue it does produce.

Important nutrients for EDS:

Protein: Adequate protein intake is vital for muscle stability and tissue repair. Individuals with EDS may need 0.8 to 1.2 grams of protein per kilogram of body weight, or more during times of injury.
Vitamin C: A co-factor necessary for proper collagen synthesis and crucial for wound healing.
Magnesium: Often deficient in EDS patients, magnesium supports muscle function and can help with constipation and migraines.
Vitamin D & Calcium: Important for bone strength and can help prevent osteoporosis, a concern for EDS patients.
Omega-3 Fatty Acids: These fats possess anti-inflammatory properties that may help reduce chronic pain.

Foods to Emphasize and Avoid

Focus on a nutrient-dense, anti-inflammatory diet based on whole foods.

Foods to include:

Lean Protein Sources: Poultry, fish, legumes, and eggs.
Fresh Fruits and Vegetables: High in antioxidants and fiber.
Ancient Whole Grains: Quinoa, millet, and buckwheat instead of refined grains.
Healthy Fats: Found in avocados, nuts, and seeds.
Prebiotic & Probiotic Foods: Fermented foods, asparagus, and bananas support gut health.

Foods to limit or avoid:

Refined Sugars and Carbohydrates: Cause inflammation and blood sugar instability.
Processed Foods: Often contain additives, trans fats, and excess sugar.
Alcohol: Can disrupt sleep, cause dehydration, and exacerbate MCAS symptoms.
Excessive Caffeine: Can worsen POTS symptoms and is a diuretic.

A Comparison of Symptom-Specific Diets


Feature	Low-FODMAP Diet	Low-Histamine Diet
Target Symptoms	GI issues like bloating, gas, IBS-type symptoms	Allergy-like symptoms and inflammation from MCAS
Mechanism	Temporarily removes short-chain carbohydrates that cause fermentation and discomfort in sensitive guts.	Avoids foods high in histamine or those that trigger its release.
Common Foods to Avoid	Garlic, onions, many fruits (apples, mango), wheat, dairy products.	Aged cheeses, fermented foods, cured meats, certain fruits/vegetables.
Approach	Elimination, reintroduction, and personalization phases, typically guided by a dietitian.	Elimination and challenge to identify specific trigger foods over a few weeks.
Key Consideration	Not a long-term diet; reintroduction is key to expanding tolerance.	Effectiveness varies; some do not see improvement, and individual testing is needed.

What Diet is Best for Ehlers-Danlos? Crafting Your Individual Plan

Since no single diet is a cure-all, the best approach is to build a personalized, symptom-focused eating plan. This involves collaboration with your healthcare team, including a registered dietitian, to ensure nutritional needs are met while addressing specific challenges like POTS, MCAS, and GI issues. A food and symptom journal can be an effective tool for identifying specific triggers. The journey toward optimal nutrition is about listening to your body and making informed adjustments to support your overall health.

For further information and resources, The Ehlers-Danlos Society offers a wealth of information on EDS and its management.

Conclusion: Empowerment Through Informed Eating

Rather than searching for a single best diet, individuals with Ehlers-Danlos Syndrome can find significant symptom relief through a strategic, personalized dietary approach. By focusing on whole, nutrient-dense foods, managing specific comorbidities, and working with healthcare professionals, it is possible to optimize nutrition and improve daily well-being. The road to discovering what works best is individual, but armed with the right knowledge and guidance, informed eating can be a powerful tool for self-management.

Frequently Asked Questions

No, there is no one-size-fits-all diet for EDS. Due to the individuality of symptoms and co-occurring conditions, the most effective approach is a personalized dietary strategy developed with a healthcare professional, such as a registered dietitian.

A nutrient-dense, anti-inflammatory diet can help reduce inflammation associated with chronic pain. Addressing common deficiencies in nutrients like Vitamin D, Vitamin B12, and iron can also combat fatigue.

Some individuals with EDS and related issues like POTS report feeling better on a gluten-free diet, especially if they have GI symptoms. However, it is not a requirement for everyone with EDS and should be assessed on an individual basis, preferably with professional guidance.

For POTS, dietary changes often involve increasing fluid and salt intake to help increase blood volume. Focusing on smaller, more frequent meals and limiting refined carbohydrates can also help stabilize blood sugar and prevent symptom flare-ups.

The low-histamine diet is an elimination diet used for individuals with Mast Cell Activation Syndrome (MCAS), a condition often co-occurring with EDS. It involves temporarily removing high-histamine foods to see if symptoms improve and should be done with a dietitian's guidance.

Adequate intake of nutrients crucial for collagen production, like protein and Vitamin C, is important. While there is no evidence that collagen supplements will cure EDS, ensuring sufficient protein intake is vital for tissue health. Individual nutrient needs should be assessed by a professional.

Proper hydration is crucial, particularly for those with POTS, as it helps maintain blood volume and circulatory function. Additionally, many EDS patients deal with constipation, which is exacerbated by dehydration.