Fueling Recovery: How Nutrition Can Support Healing from Substance Use Disorder

“You are allowed to be both a masterpiece and a work in progress.” – Sophia Bush

Substance use disorder (SUD) can touch anyone, regardless of background, age, or lifestyle. The data tell a sobering story: over 16% of Americans over age 12 struggled with substance use in the past year. More than 10% battled alcohol addiction, nearly 10% dealt with drug use disorder, and almost 3% experienced both simultaneously. Close to 8% these individuals also faced co-occurring mental health challenges. These numbers don’t just represent statistics. They represent people – individuals working hard to rebuild, restore, and recover.

If you’re in that place of healing or walking alongside someone who is, you already know recovery requires more than just abstaining from a substance. It’s about healing the whole person: the nervous system, the gut, the brain, the heart. It’s therapy, community, and sometimes medication. But there’s one area of healing that’s often overlooked — the role of nutrition.

Today we will explore how nutrition can support healing from substance use disorder. Food isn’t just fuel. It’s information. It impacts our brain chemistry, mood stability, energy levels, gut health, and hormonal balance. And for someone recovering from SUD, restoring a nourishing relationship with food can be a profoundly empowering step on the journey back to self.

Addiction, the Body, and Nutritional Fallout

Substance use, especially over time, can wreak havoc on the body’s ability to regulate and absorb nutrients. This isn’t just because people may not eat well when using, though that’s certainly part of the picture. Many substances directly interfere with nutrient absorption and metabolic pathways. Some suppress appetite. Others increase inflammation, damage the gut lining, or compromise organs like the liver or pancreas, which play vital roles in digestion and detoxification.

Malnutrition is extremely common in individuals with SUD, especially those who have been using alcohol, opioids, stimulants, or multiple substances. Even short-term use can lead to deficiencies in key nutrients like B vitamins, magnesium, zinc, and essential fatty acids — all of which are critical for brain and body function.

Let’s take alcohol, for example. Chronic alcohol use is linked to deficiencies in thiamin (B1), folate, vitamin B6, and magnesium, which can lead to neurological issues, mood imbalances, poor sleep, and fatigue. Opioid use is often associated with severe constipation, slowed metabolism, and low appetite, while stimulant use can suppress appetite to the point of starvation. Even cannabis, which is sometimes considered “milder,” can alter blood sugar regulation and stimulate cravings for processed, nutrient-poor foods.

Layer on top of this the stress of detoxification and withdrawal — both of which put enormous demand on the adrenal system and increase nutritional needs — and you’ve got a body in desperate need of repair.

The Gut-Brain Axis: A Vital Player in Emotional Stability

The gut and brain are in constant communication through a system called the gut-brain axis. This means the state of your digestion and the composition of your gut microbiome (the collection of beneficial bacteria living in your intestines) can directly influence your mood, focus, cravings, and even your capacity for joy.

During recovery, many people notice mood swings, anxiety, depression, and difficulty concentrating. This is not just psychological — it’s physiological. A disrupted gut ecosystem (which is extremely common after substance use) affects the production of neurotransmitters like serotonin, dopamine, and GABA, which regulate emotional resilience, impulse control, and sleep.

Research shows that healing the gut with fiber-rich foods, fermented foods (like kimchi or yogurt), and prebiotics (like garlic, onions, and leeks) can significantly improve mental health outcomes. And while the gut isn’t a magic bullet, it is a vital part of the puzzle, one that directly affects cravings, energy levels, and emotional balance.

Nutritional Deficiencies Common in SUD

Although individual needs vary, here are some of the most common deficiencies seen in those recovering from substance use:

• B vitamins (especially B1, B6, B12, and folate): Crucial for nervous system repair, energy metabolism, and mood.
• Magnesium: Supports sleep, stress resilience, and muscle function. Often depleted by alcohol and stress.
• Zinc: Essential for immune health, gut repair, and mood regulation.
• Vitamin C: Needed for detoxification and tissue repair.
• Omega-3 fatty acids: Help regulate inflammation, support brain healing, and improve mood.
• Protein: Vital for rebuilding neurotransmitters and lean body mass.
• Fiber and prebiotics: Support gut microbiome diversity and detoxification.

This is where a food-first approach becomes so powerful. Nutrition can support healing from a substance use disorder. We can replenish what’s been depleted and support the body in repairing and recalibrating. 

The Overlap Between SUD and Disordered Eating

There’s another layer we need to talk about: the intersection of substance use and disordered eating. Research suggests that nearly half of individuals with an eating disorder also struggle with substance abuse, and about 35% of those with SUD report disordered eating patterns. This overlap is especially common in women.

Some individuals may replace substances with food, especially sugar and processed carbohydrates, which light up similar reward centers in the brain. Others may restrict food as a form of control or punishment. Emotional eating, binge-restrict cycles, or food addiction patterns are not uncommon in early recovery.

That’s why working with a dietitian who understands both SUD and eating behaviors is essential. We’re not just looking at nutrients. We’re exploring your relationship with food, your body, your emotions, and your self-worth.

“Healing doesn’t mean the damage never existed. It means it no longer controls your life.” – Akshay Dubey

How Nutrition Can Support Your Recovery

Let’s talk about some practical, evidence-informed ways that food can support the healing journey:

1. Stabilizing Blood Sugar = Stabilizing Mood and Cravings

When your blood sugar spikes and crashes, so does your mood.…and your cravings. These crashes can make you feel anxious, foggy, irritable, or even panicky. This can be a major trigger for relapse.

That’s why eating regular, balanced meals with a combination of protein, fiber, and healthy fat is so important. Aim to eat every 3–4 hours and focus on steady energy, not quick fixes.

2. Nourishing Neurotransmitter Production

The amino acids in protein-rich foods like eggs, fish, turkey, legumes, and seeds are the raw materials your brain uses to make neurotransmitters. Vitamin C, B6, folate, iron, and zinc all play supporting roles here, and are found in abundance in a diet full of colorful vegetables, whole grains, and minimally processed animal products.

3. Rebuilding the Gut Lining

Substance use; particularly alcohol, opioids, and stimulants; can compromise the intestinal lining, leading to what’s often referred to as “leaky gut.” This contributes to inflammation, immune dysfunction, and even mood issues. Healing the gut starts with anti-inflammatory foods: omega-3s from wild salmon or flax, deeply colored produce, bone broth, and fermented foods like kefir or sauerkraut.

4. Supporting Restful Sleep

Many individuals in recovery experience insomnia or disrupted sleep patterns. Certain nutrients like magnesium, B6, calcium, and amino acids like tryptophan play a key role in melatonin production and nervous system regulation. Eating magnesium-rich foods (like leafy greens, nuts, and seeds) and avoiding stimulants like caffeine after 2pm can help reset your circadian rhythm.

5. Improving Energy and Motivation

Fatigue is one of the most common complaints in early recovery. And it makes sense. Your body is working overtime to restore balance. Eating iron-rich foods (like leafy greens and grass-fed beef), B12 (from eggs or animal products), and complex carbohydrates can help you feel more energized and capable of engaging in other aspects of your recovery plan, like therapy or physical activity.

A Functional Dietitian’s Recovery Nutrition Tips:

If you’re just getting started, here are some gentle ways to support your body:

• Hydrate generously. Aim for at least 8 cups of water daily. Add electrolytes if you’re dealing with fatigue or sweating a lot.
• Build balanced meals. Each plate should include:
  • A source of protein (chicken, lentils, tofu, eggs)
  • A healthy fat (avocado, olive oil, nuts)
  • A complex carb (quinoa, sweet potato, brown rice)
  • Non-starchy vegetables (greens, broccoli, peppers)
• Reduce sugar gradually. Sugar can be a “replacement substance” for many, but it also increases inflammation and dysregulates mood. Replace sugary snacks with fruit, protein smoothies, or nut butter on whole grain toast.
• Avoid skipping meals. Skipping meals leads to blood sugar dips, fatigue, and cravings. If your appetite is low, start with small, frequent meals or smoothies.
• Add a multivitamin or targeted supplements. Talk to your care team about high-quality options, especially if testing reveals deficiencies.

Integrating Nutrition with Your Recovery Team

Recovery is not one-size-fits-all. You may be working with a therapist, a sponsor, a medical doctor, or participating in group programs. Adding a registered dietitian with experience in addiction and eating behavior can elevate your care plan and help you feel supported on every level — physical, emotional, and spiritual.

We recommend an integrative approach that blends functional nutrition, mindful eating practices, and cognitive-behavioral strategies. We’re not just focusing on what’s on your plate. We’re looking at your whole story: your past, your physiology, your unique microbiome, and your healing goals.

Final Thoughts: Healing is Holistic

Food isn’t just about fuel. It’s about healing, safety, and self-care. Whether you’re early in recovery or years into your journey, you deserve to feel nourished, supported, and whole. There’s no shame in asking for help. And there’s power in reclaiming your body….one bite, one breath, one day at a time.

If you’re navigating recovery and feel like nutrition is the missing piece of the puzzle, you’re not alone. Reach out. A future where you feel vibrant, grounded, and truly well is possible.

“When we give the body what it needs, the mind begins to heal too.”

A special thank you to Jackie Bridson, our incredible dietetic intern from Wellness Workdays, for her thoughtful research and support in shaping this blog post.

Want to chat more about how nutrition can support healing from a substance use disorder? Book a call here.

Medical Disclaimer:
The information provided on this blog is for educational and informational purposes only and is not intended as a substitute for medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider, such as your physician, pediatrician, or a registered dietitian, before making any changes to your or your child’s diet, health routine, or treatment plan.

While we are a medical practice specializing in integrative and functional nutrition, the content shared here reflects general knowledge and holistic guidance, and may not be appropriate for every individual. Reliance on any information provided on this site is solely at your own risk.

References:

Alcohol and Drug Abuse Statistics (Facts About Addiction). Updated March 26, 2025. Accessed April 21, 2025. https://americanaddictioncenters.org/rehab-guide/addiction-statistics-demographics

Substance Use and Eating Disorders. National Eating Disorders Association. Accessed April 21, 2025. https://www.nationaleatingdisorders.org/substance-use-and-eating-disorders/

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