If diarrhoea is present, or if you also experience dizziness/PoTS symptoms, hydration becomes especially important. Some people find they do better with small, frequent fluids across the day rather than large amounts at once.

Many people tolerate smaller, more frequent meals better than large meals. If symptoms worsen after eating, you may find it helpful to:

• reduce meal size

• eat more slowly

• avoid lying flat straight after eating (particularly if reflux is an issue)

Regular meals and regular fluids can help, even when appetite is low. If nausea is a key symptom, some people find it easier to eat little and often, rather than trying to manage full meals.

If reflux is part of your symptoms, it may help to:

• avoid eating late at night

• stay upright after meals

• raise the head of the bed slightly if night-time reflux is a problem

Gut symptoms can worsen when other Long Covid symptoms flare, including PEM, poor sleep, stress, pain, or autonomic symptoms. Pacing and stabilising routines can help reduce overall symptom load, which may also support the gut.