The Best and Worst Foods for Reactive Hypoglycemia

Hypoglycemia, or low blood glucose, can cause potentially life-threatening reactions in people with diabetes who take insulin or sulfonylureas.

But people who don't have diabetes may experience some of the early symptoms of hypoglycemia — sweating, trembling, rapid heartbeat, etc. — if they have a condition called idiopathic postprandial syndrome, or just postprandial syndrome. This condition was once commonly known as “reactive hypoglycemia."

Postprandial syndrome is when someone experiences hypoglycemic symptoms within four hours after a meal, but blood sugar does not drop below normal range and low glucose levels are not thought to be the cause of the symptoms. Mayo Clinic says the cause of postprandial syndrome is often unclear, but symptoms are generally the result of diet.

Read on to learn more about which foods to focus on — and which ones to avoid — when experiencing postprandial syndrome, previously known as reactive hypoglycemia.

Best Foods for Reactive Hypoglycemia

High-fiber foods slow the absorption of carbs, which means they can be helpful for people experiencing postprandial syndrome in order to keep their insulin, glucose, and glucagon steady. As a result, they may improve symptoms.

Not only do the foods matter, but your eating schedule might be a factor, as well. Try eating small, frequent, and balanced meals such as three meals and three snacks a day.

But regardless of your schedule, here's a look at what to focus on food-wise when it comes to postprandial syndrome.

Whole Grains

According to Mayo Clinic, hearty, whole-grain options include:

• Barley
• Brown rice
• Buckwheat
• Bulgur
• Millet
• Oatmeal
• Popcorn
• Whole-wheat bread
• Whole-wheat pasta
• Whole-wheat crackers

Whole Fruits

Fruit is another great source of fiber, vitamins, and minerals. People with postprandial syndrome should choose whole fruit over its juice because the former contains more fiber.

Fruits high in soluble fiber include:

• Oranges
• Apples
• Strawberries
• Pears

Veggies

Vegetables contain only small amounts of carbs. They're also a good source of fiber to help slow digestion.

Some healthy vegetable picks for postprandial syndrome include:

• Brussels sprouts
• White and sweet potatoes with skin
• Carrots
• Spinach
• Broccoli
• Green beans
• Lettuce
• Cucumbers
• Asparagus
• Corn
• Peas
• Legumes

Dairy

Dairy provides protein, carbohydrates, vitamins, and minerals. Thus, dairy products may help control symptoms, especially if the fat content has not been reduced. Examples include:

• Milk
• Yogurt
• Cheeses

Lean Meats and Non-Animal Proteins

Research shows that high-protein foods like meat and soy can help manage blood glucose in the short-term. These foods contain little to no carbs, but they can be helpful for slowing carbohydrate absorption, increasing satiety, and reducing symptoms. These foods also tend to include fats, which also slow carb absorption.

Good lean meat choices for postprandial syndrome include:

• Poultry
• Fish
• Pork chops
• Lamb chops
• Veal

Other non-meat choices include:

• Eggs
• Peanut butter
• Nuts
• Tofu

Foods to Avoid with Reactive Hypoglycemia

According to Mayo Clinic, medical treatment usually isn't required for postprandial syndrome, and changes in diet may help fight symptoms.

Along with the food suggestions listed above, Mayo Clinic recommends avoiding sugary foods and processed carbs like white bread or pasta — especially when eating on an empty stomach. These foods may cause greater spikes in insulin and glucose, which may contribute to symptoms.

The same goes for alcohol — if you do drink, make sure you eat something to help prevent postprandial syndrome.

Sugary options to avoid may include:

• Fruit smoothies
• Regular soda
• Sweetened sports drinks
• Sugary iced tea, lemonade, or coffee drinks
• Candy
• Jelly
• Maple and other syrups