Simple Tips For Better Nutrition During Recovery

Many Americans struggle to make healthy dietary choices on a day-to-day basis. Having a substance use disorder (SUD) can make getting proper nutrition even more difficult, as drug and alcohol addiction can be all-encompassing, causing people to neglect their health and self-care, their relationships, their work, and more. Addiction can also affect the way vitamins and minerals are absorbed and used by the body.

The link between addiction and diet and nutrition is why residential addiction treatment centers emphasize healthy eating, providing nutritious meals for clients to give them the energy they need to begin the healing process, help prevent a relapse, and achieve increased health and well-being in the long term. Many programs also offer nutritional counseling, educating clients about healthy dietary choices.

This article discusses specific nutritional needs for specific substance use disorders and provides general tips for healthy eating in addiction recovery.

What Should I Be Eating In Addiction Recovery?

Addiction can have different negative effects on a person’s diet, often depending on the type of substance used. Addiction recovery specialists are aware of these needs and can help you or your loved one receive the proper nutritional support during the different stages of recovery.

Opioid Use Disorder And Dietary Needs In Recovery

Opioid use disorder (OUD) often leads to poor nutrition and related health issues such as gastrointestinal problems, malnutrition, and weakened immune function. Many people with OUD experience constipation, diarrhea, and vomiting, leading to a lack of nutrients and an imbalance of electrolytes.

A diet focused on whole grains, lean proteins, and plenty of fruits and vegetables, rich in complex carbohydrates, can help address digestive issues. Proper hydration can also help restore normal digestive function.

Nutrition During Recovery From Alcohol Addiction

Excessive alcohol consumption often leads to nutrient deficiencies and damage to vital organs like the liver and pancreas. People with alcohol use disorder (AUD) may be deficient in vitamins B1 and B6. A lack of these important B vitamins can cause anemia and nervous system problems. When the liver and pancreas are damaged, people experience an imbalance of fluids, calories, proteins, and electrolytes.

A diet rich in vitamins, minerals, and antioxidants is essential to repair the body and support overall recovery. Incorporating foods high in B vitamins, such as whole grains, lean proteins, and leafy greens, can help restore energy levels and improve cognitive function. Proper hydration is equally important to support liver function and flush out toxins.

Stimulant Use Recovery And Dietary Needs

SUDs involving stimulants like crack cocaine or methamphetamine often lead to weight loss, malnutrition, and inconsistent energy levels. People with long histories of methamphetamine use may stay up for several days at a time, experience extreme dehydration, and have electrolyte imbalances. Memory loss is also a common issue with stimulant abuse.

A recovery-focused diet prioritizing foods rich in proteins, complex carbohydrates, and healthy fats helps rebuild muscle, restore energy, and stabilize mood. Incorporating fruits, vegetables, and whole grains can also support brain health and cognitive function. According to Harvard Health, foods linked to brain power include leafy greens such as kale, spinach, and broccoli, berries, and fatty fish.

Dietary Considerations In Recovery From Marijuana Abuse

Marijuana abuse can involve overeating, weight gain, and a lowered inhibition when it comes to unhealthy foods. People may also experience cognitive impairment, depression, and anxiety. Whole-grain breads, fruits and vegetables rich in antioxidants, and lean proteins, such as chicken and lentils, can help stabilize mood, support cognitive function, and restore energy levels.

Tips For Improving Nutrition In Addiction Recovery

Addiction and diets high in unhealthy foods often go together. The following general tips can help you stay focused on improving your nutrition during your recovery journey.

Meal Preparation

The term “meal prep,” often linked to gym aficionados or home chefs, simply refers to planning and preparing meals in advance. Anyone can use meal prepping to help save time and ensure healthier eating. Typically, people meal prep for a whole week or even just a couple of days.

This technique can help you stick to nutritious options, reducing the temptation to choose unhealthy foods that may trigger cravings. Meal prep also encourages consistency in eating habits, making it easier to manage blood sugar levels, energy, and mood. It also allows you to control portions and ingredients, aligning your diet with your specific recovery needs.

Adopt Regular Mealtimes

Rehab centers provide structured routines, including regular mealtimes, helping clients get on track with healthy habits for a healthy lifestyle. Consistent meal times also help regulate blood sugar levels, which can prevent mood swings, irritability, and energy crashes—common triggers for cravings.

Eating regular meals also supports the body’s natural rhythms, promoting better digestion and overall well-being.

Stay Hydrated

One of the most common tips any healthcare professional will tell their patients is to make sure they are drinking enough water. The recommended amount is about 15.5 cups of fluids per day for men and 11.5 cups per day for women, according to Mayo Clinic, 20% of which usually comes from foods high in water. People in recovery, especially during the detoxification period, when the body may be losing fluids quickly, need to stay properly hydrated.

Many foods we eat contain water, such as veggies and fruits. Though soft drinks and coffee contain water, they make you urinate and should not be relied on to keep you hydrated.

Roles water plays in the body include:

• carries nutrients and oxygen to all cells in the body
• lubricates joints
• regulates body temperature
• protects vital organs
• helps convert food into energy

Practice Mindful Eating

You can turn eating into a spiritual, sacred, and mindful act to see its beauty and importance in your recovery and overall well-being. Mindful eating involves paying close attention to the taste, texture, and aroma of each bite, as well as recognizing hunger and fullness cues. This approach encourages you to savor meals without distraction, reducing the likelihood of overeating or making unhealthy food choices. Mindful eating can also serve as a grounding practice, helping to manage stress and prevent emotional eating.

Turn To Your Support System

The power of your support system can show up in every aspect of your recovery, including your healthy dietary choices. Fellow recovering friends, supportive family members or partners, and mental health professionals can all help you stay accountable in achieving your goals. They can encourage you to stick with a healthy diet when you don’t feel like it, serve as a positive influence when you’re feeling down, or congratulate you when you’ve reached a goal. Sharing your diet plans with your support system will also help prevent them from unintentionally deterring you. They may also help you not be too hard on yourself if you stray away from eating right.

Consider Supplements

Supplements come in handy if you are having trouble acquiring enough of a certain nutrient through food. Supplements like vitamins, minerals, and omega-3 fatty acids can help restore balance and support overall health. For example, vitamin B-complex can aid in energy production and nervous system function, while magnesium supports relaxation and sleep. It’s best to consult a healthcare provider before starting any supplement regimen to ensure it complements your recovery plan and addresses your specific needs.

What Should I Avoid In My Diet During Recovery?

It’s just as important to limit certain foods in your diet during recovery as it is to add healthy ones. Some find during early recovery that though they’ve maintained sobriety, they’ve started to indulge in foods high in sugar, processed fats, or caffeine. Though some may say it’s OK to indulge in these for a time to offset drug cravings and triggers at the beginning of recovery, doing so is not sustainable for a healthy lifestyle in the long term.

Processed Foods

Processed foods are often high in sugar, unhealthy fats, and additives, which can lead to blood sugar spikes, cravings, and mood swings, potentially triggering a relapse. These foods, which can be found in fast-food drive-thrus and just about every supermarket aisle, may seem appealing because of their cost- and time-saving benefits but lack essential nutrients needed for good physical and mental health.

Over time, a diet high in processed foods can lead to:

• weight gain
• mood swings
• clogged arteries
• salt imbalances
• high cholesterol

Foods High In Sugar

High-sugar foods, such as doughnuts, cookies, ice cream, and candy, are sometimes encouraged in 12-step meeting rooms and other recovery circles because they may help deter drug or alcohol cravings and offer a small energy boost. However, sugary foods can lead to blood sugar fluctuations, mood swings, and increased cravings. Foods high in sugar also often result in an energy crash, leaving you feeling tired or irritable. Excessive sugar intake can also interfere with your body’s ability to absorb essential nutrients, which help with healing and maintaining a balanced mood during recovery.

Nicotine And Caffeine Products

You might also find people using nicotine and caffeine products, such as cigarettes, vapes, dip, coffee, energy drinks, and tea, at support group meetings. Again, newcomers are sometimes encouraged to use these products as a sort of crutch. However, becoming dependent on these substances has many drawbacks that can be on par with “harder” substances in the long term. Nicotine, found in tobacco products, can be highly addictive and may exacerbate stress and anxiety, complicating recovery efforts. Caffeine, while less addictive, can disrupt sleep patterns, increase anxiety, and lead to dehydration, which can negatively impact recovery.

The Benefits Of Proper Nutrition In Recovery

A well-balanced diet during recovery supports both physical and mental well-being and lasting sobriety. Proper nutrition helps restore the body’s essential functions, maintain a balanced mood, and improve cognitive function. It can help restore a body damaged from the effects of substance abuse, strengthening the immune system, supporting healthy digestion, and improving sleep patterns.

A healthier diet can also lead to weight loss and a more toned body, which can help people with their self-confidence. Some people with SUDs may have experienced years of shame and guilt around their body image, but through a proper diet and exercise, can find love and respect for their body. They may also serve as encouragement for others to take a journey of self-transformation through a healthy diet during recovery.

Treating Yourself While Staying Healthy

Eating a nutritious diet doesn’t mean you can’t ever eat unhealthy foods again. Though you want to keep your intake of fruits, veggies, whole grains, and proteins high, you can still enjoy a small amount of fatty, sugary, or processed foods. You can keep the prospect of a sweet treat at the end of a productive day as a means to keep you motivated. Sharing a less-healthy snack can be done with a friend, so you both don’t overindulge, and you can also treat the meet-up as an opportunity to reconnect. Though the motivation is always to have a healthy body and mind, sometimes self-care also means not being so stringent and enjoying something tasty in moderation.

Addiction Treatment At Spring Hill

At Spring Hill Recovery Center in Ashby, MA, we provide a holistic recovery approach that addresses the mind, body, and spirit. To learn about our nutritious, home-cooked meals and other services in support of our clients’ long-term recovery and well-being, please call us today.