Nutrition for Addiction Recovery: Best Foods, Diet Tips, & Healing Support

Treatment and recovery from a substance use disorder is a layered process. While therapy, support networks, and relapse prevention strategies are critical components, the importance of rebuilding one’s nutrition is often overlooked.

Many people who have used substances over a long period may experience malnutrition and disordered eating patterns.¹ Proper nutrition has been shown to help stabilize mood and emotions and improve sleep, critical components to rebuilding one’s life in addiction recovery.²

Why Nutrition Matters in Addiction Recovery

Nutrition plays a key role in the recovery process from addiction, both physically and emotionally.

Sometimes, something as simple as eating a small, balanced snack—especially one that includes protein and complex carbohydrates—can help stabilize blood sugar and reduce the urge to drink alcohol and consume excessive sweets. These insights highlight the neurochemical basis of sugar cravings and underscore why addressing nutritional needs is an important part of comprehensive addiction recovery support.

In addition, a proper diet can reduce stress and irritability and improve one’s mood and general health, which is tied to better addiction treatment outcomes.

Best Foods and Nutrients for Addiction Recovery

Essential nutrients support brain function, restore energy, and strengthen the immune system. Since many people enter recovery with nutrient deficiencies, often from irregular eating, poor food choices, or impaired digestion, focusing on nutrient-dense foods can make a significant difference.

Consuming a variety of whole foods like fruits, vegetables, protein, and complex carbohydrates can improve overall physical and mental well-being.

Below, we’ll discuss some healthy food types that may aid people in their recovery.

Please note that diet and nutrition, like addiction recovery, are not one-size-fits-all. This article is merely intended to provide helpful dietary suggestions and is not a valid substitute for nutritional advice from a dietitian or other medical professional.

GABA-Containing Foods and Those That Boost GABA Production

Gamma-aminobutyric acid (GABA) is a naturally occurring amino acid that is an inhibitory neurotransmitter in the brain, which means it slows down nerve signals, helping to regulate the speed with which information travels through the nervous system. GABA is like the brain’s “brake pedal,” preventing overstimulation, promoting relaxation, and improving sleep.³

Low GABA has been linked to mental health issues like depression, anxiety, and trouble concentrating.

While research on the effectiveness of GABA as a food supplement has been mixed,⁴ some studies suggest that foods that contain or boost natural GABA production can have a positive effect.

These foods include:³

• Fermented foods like kimchi and kefir.
• Fava beans.
• Soy.
• Lentils.
• Citrus fruits.
• Spinach.
• Broccoli.
• Nuts.
• Sunflower seeds.

Antioxidant-Rich Food Sources

Antioxidants are substances that protect the body’s cells from damage caused by free radicals, unstable molecules that the body produces in response to environmental stressors like pollution, secondhand smoke, radiation, etc.⁵

An imbalance between antioxidants and free radicals causes oxidative stress, which can damage cells and is associated with the development of several mental health disorders, including depression and anxiety, conditions that many people struggle with throughout addiction treatment.⁶

Foods that are high in antioxidants include:

• Raspberries.
• Strawberries.
• Pomegranates.
• Grapes (especially red and purple).
• Plums and cherries.
• Tomatoes.
• Red bell peppers.
• Broccoli.
• Cauliflower.
• Nuts and seeds.

Supplements may also be helpful as part of a comprehensive treatment and recovery program. Research indicates that the antioxidant N-acetylcysteine (NAC) is emerging as a promising supplement for people in treatment. People with substance use disorders often have reduced levels of glutamate transporters in the brain. In some studies, NAC has been shown to help restore these transporter levels and reduce the risk of relapse.⁷

Foods With Tyrosine

Tyrosine is an essential amino acid needed to produce neurotransmitters like dopamine, norepinephrine, and epinephrine, all of which play an important role in regulating mood, motivation, and attention. Chronic drug use, particularly stimulants and alcohol, can disrupt the activity of these neurotransmitters, which is linked to depression, anxiety, and cognitive impairment.⁸

Tyrosine is found in many foods that are high in protein, including:⁸

• Dairy: Cheese, yogurt, milk.
• Meat and Poultry: Chicken, turkey, beef, pork.
• Fish: Salmon, tuna.
• Soy Products: Tofu, tempeh, edamame.
• Legumes: Lentils, black beans, soybeans.
• Seeds and Nuts: Pumpkin seeds, sesame seeds, almonds.
• Eggs.

Foods With L-Glutamine

L-glutamine is a precursor to glutamate and GABA neurotransmitters, which are crucial in brain function, mood, cognition, and stress responses.⁹

One study performed on mice found that supplementation with L-glutamine has been shown to help alleviate depressive symptoms and cognitive impairment associated with chronic stress.¹⁰

Foods containing L-glutamine include:

• Beef.
• Pork.
• Poultry.
• Fish and other seafood.
• Vegetables.
• Beans.
• Nuts.
• Seeds.
• Grains.

Avoiding Fad and Crash Diets in Recovery

Fad diets are popular eating plans that promise rapid results—typically without scientific backing. They often involve cutting entire food groups or drastically reducing calorie intake, which can lead to nutritional deficiencies, slowed metabolism, and negative health effects, especially when followed long-term.

For people in recovery from substance use disorders, these risks are even more concerning. Recovery is a time of healing when the body may need additional nutrients to recover from damage caused by substance use, since many people struggling with addiction are deficient in various vitamins and nutrients. Fad diets can deprive the brain and body of the building blocks needed for emotional stability and physical repair, all vital elements of addiction treatment and recovery.

As with all aspects of recovery, patience and consistency are instrumental in long-term success. Whole foods, regular meals, and sufficient protein, fiber, healthy fats, and complex carbohydrates will improve overall health.

Common Nutritional Deficiencies in Addiction Recovery

Substance use disorders (SUDs) often lead to severe nutritional deficiencies that can hinder recovery and complicate health issues. This is often because addiction contributes to neglect and poor self-care, altered appetites and disordered eating, malabsorption, and co-occurring mental health conditions.¹

One of the most common deficiencies is in B vitamins like B6, B12, and folate.¹ B vitamins enable energy production and are instrumental in the function of the nervous system. They are frequently compromised by chronic alcohol use and certain drugs. Deficiencies may lead to:

• Wernicke-Korsakoff syndrome (a condition often caused by chronic alcohol use), characterized by confusion, memory loss, and coordination disturbance.¹¹
• Weakness, mouth ulcers, rapid breathing, and cognitive impairments.​¹²

Excessive alcohol use can lead to hypomagnesemia (low magnesium levels) and affect muscle and nerve function.¹³ Symptoms of significant magnesium deficiency include:¹⁴

• Personality changes.
• Muscle spasms.
• Seizures and arrhythmias.

Alcohol addiction can also disrupt electrolyte balance and lead to hyponatremia (low sodium), which, in turn, can result in confusion, seizure, and coma.¹⁵

Building a Long-Term Recovery Diet

Nutrition is a powerful aspect of sustained recovery from substance use disorders. Chronic substance misuse depletes vital nutrients from the body and the brain. A balanced meal plan can help increase mental acuity, reduce cravings, and improve energy levels, all of which support continued recovery.

A focus on whole foods like complex carbohydrates (such as whole grains and legumes) for stable energy and brain activity, lean protein for tissue repair, healthy fats (such as olive oil and nuts) for brain health, and sufficient fruits and vegetables for vitamins and antioxidants. Staying well-hydrated and eating balanced, regular meals stabilizes blood sugar and decreases hunger, mood swings, and cravings. Limiting processed foods and working with a nutritionist are all realistic approaches that facilitate healthy eating to be simpler and more long-lasting in recovery.¹

Resources for Further Support

• SAMHSA’s National Helpline: For information and referrals related to substance use and mental health services, call 1-800-662-HELP (4357).
• Gateway Foundation: Nutrition Guide for Addiction Recovery: Provides a comprehensive overview of nutritional considerations during recovery.

Take the First Step Toward Healing

If you or someone you love is struggling with substance use know that recovery is rarely a linear process, and you don’t have to navigate it alone. American Addiction Centers (AAC) offers a wide range of evidence-based treatment options to address each person’s needs. From detox and residential programs to outpatient care and aftercare planning, AAC offers multiple levels of support to meet people where they are in their recovery process.

Call to speak to a compassionate admissions navigator ready to answer any questions you may have, verify your insurance benefits, and help you begin treatment today.