The development of a nutritional plan for those in recovery involves planning out meals and determining an appropriate meal schedule that meshes with other activities in the treatment plan. Carbohydrates, or carbs, are another nutrient that has been targeted for heavy reduction or elimination by diet fads. However, carbohydrates are essential for the function of the central nervous system and brain. They are so important that the Dietary Guidelines for Americans suggests 45% to 65% of daily calories should come from carbs.
Key Nutritional Components for an Effective Alcohol Recovery Diet
One reason this occurs is because blood sugar levels are known to fluctuate during early recovery, causing someone to crave sugar more than usual. Sugar can also provide a dopamine release, which can feel especially satisfying for someone already craving the dopamine burst alcohol provides. This can be desirable for those managing withdrawal symptoms like fatigue and insomnia. As we’ll discuss below, it’s best to avoid these types of food in order to keep your body as healthy as possible as it navigates withdrawal symptoms and recovers from alcohol. Alcohol detoxification is the initial phase of recovering from alcohol addiction.
What Does Alcohol Do to the Body?
Broccoli is a cruciferous vegetable that is renowned for its health-promoting properties. It contains a compound called sulforaphane, which is known to have powerful antioxidant and anti-inflammatory effects. Sulforaphane helps fight off infectious cells, cancer-inducing chemicals, and boosts the liver’s ability to regulate chemical levels in the body. Including broccoli in your diet during alcohol detox can aid in liver detoxification and support overall health.
What are Environmental Factors that Inspire Addiction?
- It is rich in amino acids, which are the building blocks of proteins.
- If you or a loved one is going through alcohol detox, understand that a healthy diet can enhance your recovery, and help you feel stronger, more refreshed, and more energetic.
- Regular consumption of avocados has been linked to a decreased risk of obesity, diabetes, and heart disease.
- Kale is a leafy green vegetable that is considered a nutritional powerhouse.
- Lack of vitamin D can cause the body to have difficulty absorbing calcium.
A diet of carbohydrates, protein and healthy fats is important in alcohol recovery. This diet will give you the necessary vitamins and nutrients to build your body’s stores. Many people consume fried and greasy foods while drinking alcohol, which is why these foods tend to be craved when people stop drinking. best diet for recovering alcoholic Similar to sugar, these foods stimulate the body to release dopamine. When you drink alcohol, it releases a burst of dopamine, serotonin, and other “feel good” chemicals in your brain. With prolonged alcohol use, your body can come to rely on alcohol to feel good, and crave the boost in feel good chemicals.
- This is where the role of an alcohol detox meal plan comes into play.
- These nutrients help protect liver cells, promote detoxification, and restore normal liver metabolism.
- Dr. Pickrell is a board-certified psychiatrist with interests in addiction and psychiatry.
- Unfortunately, the foods that a person is most likely to crave are usually the foods that are better to avoid.
- The development of a nutritional plan for those in recovery involves planning out meals and determining an appropriate meal schedule that meshes with other activities in the treatment plan.
Most people who drink too much get at least half of their calories from alcohol. In many cases, the person may be so focused on drinking that they make poor food choices or do not eat enough. This cycle can be reinforced by how the brain, especially the midbrain, responds to drinking. Although it is mainly known for playing a role in motor control, the midbrain can also increase cravings for drinking and stop the desire to eat. Over time, the body will work through its nutrient stores but will not have enough new nutrients from food to work properly. It can disrupt your sleep, damage your liver, and leave you lacking in nutrients.
You can opt for a multivitamin or seek out individual supplements that contain omega-3, magnesium, zinc, and vitamins A, B, C, D, and E. Try to use vitamins as a means to support a healthy diet, not to offset an unhealthy one. It’s also vital to consult your doctor first to make sure your vitamin regime is appropriate and safe for you. If you’ve ever found yourself licking the salt off your fingers after you finish a bag of potato chips, you know how satisfying salt can be.
If you don’t feel hungry, think about taking nutritional supplements. Increasing your glutamine intake during early recovery can help you suppress your cravings while also keeping your nausea, vomiting, and diarrhea under control. Glutamine is also good for supporting proper gut health, so get plenty of meats, cheese like ricotta or cottage cheese, yogurt, milk, and cruciferous veggies like spinach and cabbage. Shellfish is known for including a fair amount of zinc, omega-3 fatty acids, and iron, all minerals and nutrients that aren’t adequately absorbed by the body during heavy alcohol use. For example, without zinc, you can experience appetite loss, rough skin, and mental lethargy, and iron is responsible for helping red blood cells carry oxygen to and from your body’s organs.
Using trial and error to discover your ideal alcohol recovery diet is a huge step in the right direction. Too many people focus solely on psychological healing, only to be brought down later by biochemical imbalances caused by alcohol that can linger for months or years. Avocados, olive oil, nuts, salmon, and grass-fed beef are my personal favorite sources of good fats.
- Fish, nuts and vegetable oils can also support health by adding important fatty acids into the diet.
- This blend of essential nutrients is the core of an alcohol recovery diet, giving you the needed ingredients for physical and mental healing.
- Carotenoids act as antioxidants that fight free radicals, including alcohol toxins.
- Cirrhosis is an advanced form of liver damage commonly caused by excessive alcohol consumption over a long period of time, leading to healthy liver cells being replaced by scar tissue.
- Good nutrition also helps improve your overall health, which may have suffered during your addiction.
- By focusing on nutrient-dense foods and avoiding processed and sugary foods, you can support the body’s recovery process and manage withdrawal symptoms more effectively.