4 Nutrition Tips For Early Recovery

If you’re newly sober, nutrition may be the last thing on your mind. And while you certainly shouldn’t deny yourself a yummy cookie or a plate of fries every now and then, being mindful about what you eat can help make the recovery process easier.

In addition to improving your physical health, eating foods rich in certain nutrients can help reduce stress levels, curb cravings, and relieve other uncomfortable symptoms common in early sobriety. Below are 4 nutrition tips for early recovery.

1. Grab GABA-Boosting Snacks

GABA is a neurotransmitter produced in the brain that promotes calm and relaxation. People in early recovery often have lower-than-normal levels of GABA, which can lead to anxiety, insomnia, and other mental health stressors. GABA can be found naturally in fermented foods such as yogurt, kefir, and tempeh. It’s also present in certain teas, such as black, green, and oolong.

There are also a variety of foods that help boost the production of GABA in the body, including:

• Whole grains.
• Fava beans.
• Lentils.
• Almonds.
• Walnuts.
• Sunflower seeds.
• Cruciferous vegetables (e.g., broccoli, cabbage, and cauliflower)
• Fish, like halibut and shrimp.

2. Reach for Antioxidants-Rich Fruits

Antioxidants help rebuild your immune system and can be especially beneficial in the early days of sobriety when your body is still adjusting to a substance-free state. Blueberries are antioxidant-packed and make an excellent snack when you’re craving something sweet. 

Other antioxidant-rich fruits include:

• Pomegranates.
• Kiwis.
• Cherries.
• Purple plums.
• Grapes.
• Ccai and goji berries.
• Apples.
• Strawberries and raspberries.
• Cranberries.

3. Include Lean Meats With Tyrosine

Tyrosine is an amino acid present in lean beef, poultry, fish, lamb, and pork. It helps increase your brain’s production of the neurotransmitter dopamine, which helps promote feelings of happiness and well-being. Low levels of dopamine are common in early recovery and associated with low energy, depressed mood, and even alcohol and drug cravings.

If you tend to lean toward vegetarian or vegan diets you can still get tyrosine from other sources. Foods high in tyrosine include:

• Bananas.
• Sunflower seeds.
• Soybeans.
• Whole grains.
• Cheese.

4. Include Leafy Greens With L-Glutamine

Dark, leafy greens such as kale, spinach, parsley, and Brussels sprouts are rich in the amino acid l-glutamine, which helps support the immune system and maintain the health of your digestive tract. Studies also suggest that l-glutamine may help curb cravings in people with substance use disorder, particularly following detox.

L-Glutamine-rich foods include:

• Protein-rich foods such as beef, chicken, fish, and eggs. and
• Dairy products such as milk or cheese.
• Beans.
• Beets.
• Carrots.
• Celery.
• Papaya.

Why Is Nutrition Important During Recovery?

Nutrition is not just about physical health; it’s also about supporting the mental and emotional well-being that is a cornerstone of a strong recovery. When people feel physically and mentally healthy, it can reduce the risk of relapse. Some other reasons that nutrition is important during recovery include:

• Healthy diets repair the physical damage from substance use. Drugs and alcohol can interfere with the body’s ability to absorb and process nutrients from the food we eat. A healthy diet can replenish lost nutrients and aid in the repair of organs, tissue, and other body systems.
• Proper nutrition can support mental and emotional health. Nutrients from the foods we eat play an important role in the production of neurotransmitters, which regulate mood. A healthy diet can stabilize mood and reduce anxiety and depression symptoms. 
• A healthy diet can help you manage cravings. Fluctuations in blood sugar can trigger cravings. This is one of the reasons that many people in recovery from alcohol use disorders may reach for sweets, like candy. However, candy and refined sugars can cause a spike in blood sugar and then crash. A balanced diet can help stabilize blood sugar levels which can help minimize cravings.

Start Your Recovery Today!

When you’re ready to reclaim your life from addiction, we’re here to support you every step of the way. Through our nationwide network of treatment centers, American Addiction Centers has helped thousands of people find hope and healing from substance use and co-occurring disorders. We offer evidence-based addiction-focused healthcare that treats the whole person, mind and body.

If you’re looking for treatment options for your recovery, our supportive admissions navigators are available to help. Contact us at to share your concerns, explore payment options, and receive personalized guidance as you start your journey to recovery.