What Type Of Diet Should Recovering Alcoholics Eat?

A healthy and balanced diet has been shown to significantly increase success at recovering from addiction, as it reduces cravings, improves mental health, and heals damage from substance abuse.

Poor nutrition can lead to stress and bad health, which can cause cravings and relapses. Alcohol and drug abuse can suppress the appetite, so addicts do not eat enough food or the “right foods” so that their bodies can get the right amount of calories and nutrients they need. Moreover, alcohol and drug abuse can lead to diarrhea, vomiting, and damage to your guts because your body needs nutrients.

This often leads to low levels of essential vitamins, minerals, glucose, amino acids, and fats, which can cause damage to vital organs, damaged nervous systems and immune systems, mental illnesses, diabetes, and inflammation. On the other hand, proper nutrition benefits every body and mind function.

Here are some nutrients that are beneficial to a recovering addict’s brain health:

• Amino Acids: Reduces cravings and mood swings
• B Vitamins and Folic Acid: Converts carbs and amino acids into serotonin and dopamine
• Complex Carbs: Reduces cravings and stabilizes mood and sleep
• Fatty Acids Omega 3 & 6: Decreases inflammation and help the brain work effectively

What To Eat And Why?

• Complex carbohydrates like brown rice and pasta, wholegrain bread and cereals, and starchy vegetables and potatoes.
• Moderate protein portions from meat, fish, eggs, tofu, or lentils.
• Healthy fats such as olive oil, seed, and fish oils are perfect for a balance of Omega 3 & 6 fatty acids.
• Vitamin and mineral-rich foods such as leafy greens, dairy products, nuts, seeds, and a variety of fresh fruit and vegetables.
• Two liters of water a day evade lots of sugar and caffeine.

Gaining back your appetite in early recovery will take time, be patient. It’s essential to continue eating healthy every day and avoid cravings. 

What Food To Avoid And Why?

1. Additives and Preservatives

Although these are not foods, they are in a lot of foods. They disrupt digestion and create intestinal changes which permit oversized molecules into the bloodstream. This overworks the liver, which is probably already damaged and disrupts the immune system, making it more difficult to combat germs. Fresh, raw foods are packed with natural enzymes. Processed foods have no enzymes left, are more difficult for the body to process, and put a damper on the body’s digestive enzyme reservoir. Not only are additives and preservatives bad for the digestive system, but many of them have also been found to cause hyperactivity and learning difficulties in children.

2. Caffeine 

Walk into any NA or AA meeting, and you will see plenty of people with a cup of coffee. If you cannot quit caffeinated beverages totally, consume them in moderation. Caffeine stimulates the adrenal glands and can lead to exhaustion, a depressed immune system, low blood pressure, dizziness, light-headedness, or blacking out when standing up. Women should be extra cautious of their caffeine consumption because it depletes their calcium absorption, which can lead to osteoporosis.

3. Fats

Fats have gotten a bad rap but not all fats are bad. The fats that should be avoided are hydrogenated and refined fats. These are found in margarine, shortening, and refined or hydrogenated oils. Saturated and unsaturated fats are good for the body. These can be found in coconut oil, olive oil, butter, and vegetable oils such as sunflower, flax seed, and corn oils. These fats help us feel full longer and aid in stabilizing our blood sugar.

4. Sugar

People in recovery often crave sugar because it provides temporary relief from low blood sugar. Consuming refined sugar only worsens matters because it provides no nutritional value and depletes the body of vitamins and minerals. Sugar comes in many forms and is found in many foods. Do not replace sugar with artificial sweeteners, as these are also detrimental to your health. Try to replace sugar with natural sweeteners such as raw honey, molasses, raw sugar cane, and pure maple syrup.

 5. White Flour

White flour is highly processed, and the body breaks it down as if it were processed sugar. White flour can easily be replaced in the diet by choosing whole grains.

Simply put, avoid consuming processed and refined foods. Always check the labels and become a more mindful consumer. Your body will thank you for it, and your recovery will be steadier because what we put into our bodies has a direct effect on our mood.

Best Diet and Types of Foods For Detox

Withdrawal symptoms from alcohol are different for everyone and can last anywhere from a few days to more than a week. During this period, when your body is adjusting and healing, it is important to have a healthy diet and proper nutrition to support you in your new alcohol-free lifestyle.

Eating may be the last thing you’ll want to think about when it comes to alcohol detox, but it’s an important part of the process. It may be difficult to eat any food at all during the initial stages of your detox. As your symptoms improve, however, it’s important to eat a balanced diet that will help replenish alcohol-related vitamin deficiencies and support your health and strength.

Here are five tips to keep in mind while planning your meals during your alcohol detox journey.

1. Hydrate

During detox, water is your best friend. Hydration is important especially when withdrawing from alcohol, due to dehydration. Alcohol withdrawal induces symptoms like:

• Dehydration
• Nausea or vomiting
• Diarrhea

All of these symptoms can worsen if you lack water. Water is vital for hydration, and you can easily lose too much water through vomiting and diarrhea.2. Fruits and Veggies

Fruits and veggies contain high amounts of fiber, folate and Vitamin A, which are often scarce if you drink heavily.

3. Protein

Protein deficiency is common in people who struggle with drinking. Proteins like meats, fish, poultry, beans, peas, eggs, seeds and nuts are rich in B vitamins, vitamin E, zinc, iron, and magnesium, all of which are alcohol-related deficiencies. Be sure to eat protein during your detox to replete these important nutrients.

4. Whole Grains

Carbs provide fiber and energy, which the recovering addict may be lacking. Although refined grains like white bread offer carbs for energy, they are not as healthy in comparison to whole-grain alternatives.

5. Eat Soups and Liquids during the Initial Detox

Heavy meals can be difficult to keep down when you are in detox, especially if you have withdrawal symptoms like nausea or vomiting. Instead, focus on consuming soups and other liquids to replenish nutrients and keep yourself hydrated. You can also drink decaffeinated teas and fruit or vegetable juices.

Implement a Balanced Diet

A well-balanced diet is important to build up your vitamin and nutrient stores and keep you healthy during the recovery process. A healthy, balanced diet includes plenty of fruits and vegetables, lean sources of protein like fish and poultry, whole grains, nuts, beans and low-fat dairy. Fish, nuts and vegetable oils can also support health by adding important fatty acids into the diet.

As you evaluate treatment programs to assist in your alcohol detox and recovery, it’s important to look for a program that includes nutritional assistance and behavioral change as part of the program. This will help support your recovery and ease your transition to a newly sober life.

If you are ready to begin a life without alcohol, Another Chance is here to support you in your journey. Contact us today for treatment programs, including alcohol recovery that is suitable for your or your loved ones.