nutrition glossary

Short Definition:
A way of eating that emphasizes foods known to reduce chronic inflammation.

Long Definition + Context:
This diet focuses on whole foods rich in omega-3s (e.g. fatty fish, flaxseeds), colorful fruits and vegetables (rich in antioxidants), and spices like turmeric and ginger. It limits pro-inflammatory items—refined sugars, ultra-processed meats, trans fats—and may ease joint pain, reduce mast cell activation, and support connective-tissue health in EDS and arthritis.

Short Definition
A group of eight water-soluble vitamins that support energy metabolism, nerve function, and red blood cell formation.

Long Definition + Context

• B1 (Thiamine): Cofactor for energy production; some POTS protocols include high-dose thiamine to support mitochondrial function and improve orthostatic tolerance.

• B2 (Riboflavin): Antioxidant support; helps regenerate glutathione, protecting against oxidative stress in MCAS.

• B3 (Niacin): Vasodilator at high doses—use with caution in POTS (can worsen pooling), but supports lipid metabolism and skin health in EDS.

• B5 (Pantothenic Acid): Precursor to coenzyme A, essential for tissue repair and steroid synthesis, supporting both connective-tissue maintenance and stress hormone balance.

• B6 (Pyridoxine): Important for neurotransmitter synthesis (serotonin, GABA), mood regulation, and histamine breakdown—crucial in MCAS for managing histaminergic symptoms.

• B7 (Biotin): Supports skin, hair, and nail strength—areas of concern in EDS with fragile tissues.

• B9 (Folate): DNA synthesis and repair; low folate can impair wound healing.

• B12 (Cobalamin): Nerve myelination and red blood cell health; deficiency can worsen neuropathic POTS symptoms and contribute to fatigue.

Most B-complex vitamins work synergistically; deficiencies are common in dysautonomia due to poor gut absorption or altered diet. A balanced B-complex supplement (with methylated forms if MTHFR variants are present) is often recommended.

Short Definition:
The proportion of a nutrient that is absorbed and used by the body.

Long Definition + Context:
Not all nutrients in food are equally available—iron from spinach is less bioavailable than iron from meat, for example. Enhancers (vitamin C boosting iron uptake) and inhibitors (phytates blocking mineral absorption) affect bioavailability. In EDS/POTS/MCAS, where nutrient deficiencies worsen symptoms, optimizing bioavailability through pairing foods (e.g., citrus with iron-rich plant foods) or choosing more absorbable supplement forms is crucial.

Short Definition:
The number of calories per gram of food.

Long Definition + Context:
High caloric-density foods (nuts, oils) pack more energy in smaller volumes, useful for patients with poor appetite or early satiety (e.g. gastroparesis). Low caloric-density foods (most fruits/vegetables) fill you up with fewer calories, helpful when weight management is needed. Understanding caloric density guides meal composition for energy-limited EDS/POTS patients.

Short Definition:
An all-animal-products eating plan—meat, fish, eggs—with zero plant foods.

Long Definition & Context:
Though extreme, some MCAS or IBS patients report symptom relief—possibly due to elimination of plant lectins, FODMAPs, and histamine-rich produce. It’s high in protein and fat, with virtually no fiber, so it can worsen constipation. Long-term impacts on heart health and the microbiome remain unclear; any trial should be under medical supervision.

Short Definition:
Broken-down collagen proteins taken as powders or capsules.

Long Definition + Context:
Hydrolyzed collagen (peptides) is easier to absorb than whole collagen, supplying amino acids (glycine, proline) needed for connective-tissue repair. EDS patients sometimes use these to support skin elasticity and joint health, although evidence is mixed. Choose formulations free of additives and consult your provider for quality.

Short Definition:
When small amounts of an allergen leak into “safe” foods.

Long Definition + Context:
Even trace gluten can trigger celiac flares; tiniest peanut residues can provoke anaphylaxis in MCAS. Avoid shared utensils, cookware, or processing lines. Strict label-reading and separate prep areas are often necessary to keep the “bucket” of triggers from overflowing.

Short Definition:
Plant-based carbohydrates that resist digestion in the small intestine.

Long Definition + Context:
Soluble fiber (oats, psyllium) forms gels to bulk stool—helpful for diarrhea; insoluble fiber (whole grains, veggies) adds bulk and speeds transit—helpful for constipation. In IBS, a balance is key: too much or the wrong type can worsen bloating. EDS/POTS patients tailor fiber to their motility and hydration status.

Short Definition:
A scoring system to assess how healthful your overall diet is.

Long Definition & Context:
Tools like the Healthy Eating Index assign points for fruit, vegetable, whole-grain intake and deduct points for added sugars or saturated fats. Tracking diet quality rather than single nutrients helps ensure balanced intake of anti-inflammatory and low-histamine foods for connective-tissue and autonomic health. Connective Wellness uses this validated assessment as part of the Wellness Insight Index™.

Short Definition:
An imbalance in gut bacterial populations.

Long Definition + Context:
Too many “bad” bacteria or too few “good” ones can lead to inflammation, “leaky gut,” and worsened IBS or MCAS symptoms. Causes include antibiotics, low-fiber diets, or chronic stress. Correction often involves probiotics, targeted prebiotics, and diet modifications.

Electrolytes

Short Definition:
Minerals—sodium, potassium, magnesium, chloride—vital for fluid balance and nerve/muscle function.

Long Definition + Context:
In POTS, boosting sodium (salt loading) and maintaining fluids helps prevent orthostatic tachycardia. Magnesium calms muscles and may ease cramps; potassium supports heart rhythm. ORS (see below) combines electrolytes with glucose for rapid rehydration.

Short Definition:
A controlled diet removing and then reintroducing suspect foods to find triggers.

Long Definition + Context:
By removing common allergens (gluten, dairy, soy, eggs, nuts) and then adding them back one at a time, patients can identify which foods provoke inflammation, GI distress, migraines, or mast cell flares. This can be combined with food-symptom logs and reintroduction challenges under guidance.

Short Definition:
Foods transformed by bacteria/yeast—like yogurt, sauerkraut, kefir.

Long Definition + Context:
They supply live probiotics and bioactive compounds that can improve gut health and immunity. However, fermentation also increases histamine content—so MCAS patients must test tolerance (e.g., small amounts of plain yogurt vs. aged cheese).

Short Definition:
Chemical ingredients (sulfites, nitrates, MSG) added to processed foods.

Long Definition + Context:
Sulfites in wine/dried fruits can trigger asthma or mast cell flares; nitrates in deli meats may worsen headaches; MSG can cause flushing or migraines in sensitive individuals. MCAS patients often become label-readers to avoid these “hidden” triggers.

Short Definition:
Sensitivity is non-immune or IgG-mediated; allergy is IgE-mediated and can cause anaphylaxis.

Long Definition & Context:
Food sensitivities (lactose intolerance, histamine intolerance) cause GI or skin symptoms without antibodies. True food allergies involve IgE and risk anaphylaxis (e.g., peanuts). MCAS patients may have both and need appropriate testing (breath tests vs. skin/IgE panels).

Short Definition:
Short-chain carbs that ferment in the gut (Oligosaccharides, Disaccharides, Monosaccharides, Polyols).

Long Definition + Context:
High-FODMAP foods (garlic, onions, beans, wheat, certain fruits) can cause gas, bloating, pain in IBS. A low-FODMAP diet reduces these carbs temporarily to identify triggers, then systematically reintroduces them. Many POTS/EDS patients with IBS find symptom relief this way.

Short Definition:
Excludes gluten proteins found in wheat, barley, and rye.

Long Definition + Context:
Essential for celiac disease to prevent immune-mediated gut damage. Non-celiac individuals sometimes feel less bloated or fatigued gluten-free, though evidence is mixed. Cross-contamination (crumbs in a toaster) makes strict adherence challenging.

Short Definition:
A ranking of how quickly foods raise blood sugar.

Long Definition + Context:
High-GI foods (white bread, sugary cereals) spike glucose and insulin, potentially worsening inflammation and dysautonomia symptoms. Low-GI foods (legumes, most fruits, whole grains) provide steadier energy—helpful for POTS patients prone to energy crashes.

Short Definition:
Intentionally increasing sodium intake to expand blood volume.

Long Definition + Context:
Often done by adding extra table salt, using salt tablets, or consuming salty broths. Combined with high fluid intake, this helps POTS patients maintain blood pressure and reduce orthostatic symptoms—but must be monitored to avoid hypertension in those with normal volume status.

Short Definition:
Foods naturally high in histamine or that trigger its release.

Long Definition + Context:
Aged cheeses, cured meats, fermented products, alcohol, spinach, and tomatoes are common culprits. In MCAS or histamine-intolerant individuals, these provoke flushing, headaches, or hives. Learning your personal threshold and food-preparation practices (e.g., freezing leftovers promptly) is key to symptom control.

Short Definition:
Eating pattern cycling between periods of eating and fasting.

Long Definition + Context:
Protocols like 16:8 (16 hours fast/8 hours eating) can improve insulin sensitivity and promote autophagy. Some POTS patients find that fasting worsens orthostatic intolerance (less fluid intake), while others appreciate simplified meal timing. It should be tried cautiously, ensuring hydration and electrolyte intake.

Short Definition:
A very low-carb, high-fat diet that induces ketosis.

Long Definition & Context:
Used medically for epilepsy and often tried by POTS/EDS patients seeking improved energy or reduced mast cell activity. By sharply lowering carbs (<30 g/day) and raising fats, the body shifts to ketones for fuel. Potential benefits include reduced inflammation and stabilized blood sugar—but risks include dehydration, nutrient deficiencies, and GI upset. Medical supervision is recommended.

Short Definition:
Inability to digest lactose due to low lactase enzyme.

Long Definition + Context:
Leads to bloating, gas, and diarrhea after dairy. Managed by limiting lactose, using lactose-free products, or taking lactase supplements. Many with MCAS or IBS benefit from testing tolerance levels and assessing calcium/vitamin D intake through other sources.

Short Definition:
Increased intestinal wall permeability allowing larger molecules into the bloodstream.

Long Definition + Context:
Often linked with dysbiosis and inflammation, it may exacerbate MCAS or autoimmune flares by exposing the immune system to food antigens. Strategies to “seal” the gut include glutamine supplementation, collagen peptides, and reducing inflammatory foods. The concept remains under investigation but is widely used in functional medicine.

Short Definition:
Restricts foods high in histamine or that trigger its release.

Long Definition + Context:
Avoids aged/fermented foods, certain fish, cured meats, and leftovers to minimize mast cell activation. Patients often pair this with H1/H2 blockers to reduce baseline histamine load and keep flares in check.

Short Definition:
Limits foods high in oxalates (e.g. spinach, rhubarb, nuts) to reduce kidney stone risk and inflammation.

Long Definition + Context:
Oxalates can bind calcium and form stones, or irritate the gut lining. Some EDS patients with joint pain or kidney issues try lowering oxalate to see if it reduces pain or prevents stones—though evidence is variable. It often overlaps with low-histamine or low-FODMAP considerations.

Short Definition:
Reduces sodium intake, typically to <1,500 mg/day.

Long Definition & Context:
Used for hypertension or edema. Not usually recommended in POTS, but may be necessary if a patient has coexisting cardiac or renal issues. Balancing salt for both blood pressure control and orthostatic tolerance can require close monitoring.

Short Definition:
Temporarily removes fermentable carbs to alleviate IBS symptoms.

Long Definition + Context:
Eliminates high-FODMAP foods for 2–6 weeks, then systematically reintroduces them to identify personal triggers for bloating, gas, and pain. Particularly useful in EDS/POTS patients with concurrent IBS or SIBO.

Short Definition:
The three main food components—carbohydrates, proteins, and fats.

Long Definition + Context:
Balancing macros is key: carbohydrates for quick energy, proteins for tissue repair (especially collagen support in EDS), and healthy fats (including omega-3s) for anti-inflammatory effects. Dysautonomia may require higher carbs for blood volume support; MCAS may benefit from moderate fats to avoid excess histamine release.

Short Definition:
A type of fat (in coconut oil, MCT oil) that’s rapidly absorbed and used for energy.

Long Definition + Context:
MCTs bypass normal digestion pathways and go straight to the liver for quick ketone production. They can provide fast energy boosts for POTS patients prone to fatigue, and may be easier on the gut than long-chain fats. Use under guidance, as high doses can cause diarrhea.

Short Definition:
Vitamins and minerals needed in small amounts for health.

Long Definition + Context:
Example: Vitamin C for collagen synthesis; magnesium for muscle and nerve support; zinc for immune function. Chronic illnesses often lead to micronutrient deficiencies—testing levels and supplementing when low can alleviate fatigue, pain, and immune dysfunction.

Short Definition:
A drink containing water, salts, and glucose to rapidly restore fluids.

Long Definition + Context:
Formulated to maximize sodium and water absorption via the gut. Dysautonomia patients use ORS packets, sports drinks, or homemade recipes (e.g. 1 L water + ½ tsp salt + 2 tbsp sugar) to prevent fainting and maintain blood volume more effectively than plain water.

Short Definition:
A dietary pattern based on presumed Paleolithic-era foods (meat, fish, vegetables, nuts).

Long Definition + Context:
Eliminates grains, legumes, dairy, and processed foods. Some MCAS or IBS sufferers find relief by removing triggers like gluten or lectins. Emphasis on grass-fed meats and wild fish may boost omega-3 intake. Nutritional balance and GI tolerance should be monitored.

Short Definition:
Bioactive plant compounds (flavonoids, carotenoids) with health benefits.

Long Definition + Context:
Found in colorful fruits and vegetables, they have antioxidant and anti-inflammatory properties. Examples: quercetin (a mast cell stabilizer), resveratrol (anti-inflammatory), lutein (eye health). A diverse phytonutrient intake supports immune balance and connective-tissue resilience.

Short Definition:
Non-digestible fibers that feed beneficial gut bacteria.

Long Definition + Context:
Inulin, fructooligosaccharides, and resistant starches support probiotics. They help restore gut balance but may trigger bloating in IBS if introduced too quickly. Start with low doses and gradually increase to improve tolerance in sensitive patients.

Short Definition:
Live microorganisms that confer health benefits in the gut.

Long Definition + Context:
Strains like Lactobacillus and Bifidobacterium can reduce IBS symptoms, support immune function, and may indirectly calm mast cells. Delivered via fermented foods or supplements, efficacy is strain-specific—choose formulations studied in IBS or MCAS.

Short Definition:
Hidden ingredients or processes that provoke symptoms unexpectedly.

Long Definition + Context:
Examples: histamine in leftovers, lactose in meds, MSG in broths, salicylates in herbs. Patients must read labels, question restaurant dishes (e.g., soups made with wine), and track reactions meticulously. Education about these “gotchas” empowers better symptom control.

Short Definition:
Certain fruits (banana, avocado) contain amines (like tyramine) that may trigger headaches or mast cell release.

Long Definition + Context:
Tyramine can provoke migraines and raise blood pressure; other amines can irritate mast cells. MCAS patients sometimes limit these foods, monitoring for individualized thresholds. Balancing vitamin and fiber benefits against amine risk is key.

Short Definition
A fat-soluble vitamin crucial for vision, immune function, and epithelial (skin/mucosal) integrity.

Long Definition + Context
Vitamin A (retinol and its precursors, carotenoids) supports healthy skin, mucous membranes, and wound healing—areas often challenged in EDS where skin can be fragile and slow to repair. It also helps regulate immune responses, which may be over-reactive in MCAS. In POTS, maintaining mucosal health (e.g., gut lining) supports nutrient absorption and hydration. Dietary sources include liver, eggs, and orange vegetables; supplementation should be cautious, as excess A can be toxic.

Short Definition
The active form of B6 that aids neurotransmitter production and histamine metabolism.

Long Definition + Context
Pyridoxal-5′-phosphate (P5P) is vital for converting histamine to its inactive forms, directly addressing MCAS mediator overload. It also supports GABA synthesis, helping to calm hyperadrenergic POTS symptoms. Some providers use P5P adjunctively with antihistamines. Rich food sources include poultry, fish, and bananas; supplemental P5P circumvents conversion issues.

Short Definition:
An antioxidant vitamin essential for collagen formation.

Long Definition + Context:
Supports wound healing and may stabilize mast cells, acting as a mild antihistamine. EDS patients often ensure 500–1,000 mg/day from diet or supplements. High doses can cause GI upset, so titrate slowly.

Vitamin D

Short Definition:
A fat-soluble vitamin crucial for bone health and immune regulation.

Long Definition + Context:
Low levels are associated with fatigue, muscle pain, and poor immune function. EDS/POTS/MCAS patients with limited sun exposure or malabsorption should monitor 25(OH)D levels and supplement (often 1,000–5,000 IU/day) to maintain optimal levels (30–50 ng/mL).

Short Definition
A fat-soluble antioxidant that protects cell membranes from damage.

Long Definition + Context
Vitamin E (tocopherols/tocotrienols) helps stabilize cell membranes, including vascular endothelial cells that can be fragile in EDS and POTS. By scavenging free radicals, it may reduce oxidative stress that can exacerbate MCAS flares. Some POTS patients have elevated markers of oxidative stress; vitamin E supports overall vascular health and may ease orthostatic symptoms. Found in nuts, seeds, and vegetable oils.

Short Definition
A fat-soluble vitamin essential for blood clotting and bone metabolism.

Long Definition + Context
Vitamin K (phylloquinone and menaquinones) activates clotting factors to help prevent bruising and bleeding—common concerns in many EDS subtypes with fragile vessels and skin. It also participates in osteocalcin activation for bone strength, important in POTS patients who may reduce activity and risk bone density loss. Leafy greens, fermented foods, and certain oils are good sources. In some EDS clinics, vitamin K status is reviewed when patients report easy bruising.

Short Definition
A form of vitamin K that specifically directs calcium into bones and away from soft tissues.

Long Definition + Context
Vitamin K2 (MK-7) works alongside vitamins D and A to optimize bone mineralization, reducing the risk of osteopenia in POTS patients and those with EDS who often have low bone density. It also prevents vascular calcification, supporting arterial flexibility in vEDS and reducing cardiovascular risk. Fermented foods (natto) and supplements provide K2.

Short Definition:
Emphasizes unprocessed plant foods; minimizes animal products.

Long Definition + Context:
Rich in fiber, phytonutrients, and antioxidants; naturally anti-inflammatory. In EDS/POTS it may help regulate mast cells and support joint health. Protein needs must be met via legumes, nuts, and seeds; some patients supplement with plant protein powders to ensure adequate intake.