Contact Us!
How a Whole-Foods Diet Supports Better Recovery

When given a choice between a thick piece of apple pie à la mode or a tablespoon of peanut butter and some apple slices, most of us will wipe the plate clean of crumbs and ice cream. Our taste buds may be satisfied with this choice, but we haven’t properly served our minds and bodies. When you’ve completed detoxification for an addiction treatment program, it’s critical to replenish your body with whole foods, as they’re the building blocks of recovery. A well-fueled body helps offset cravings, mood swings, and low energy. 

Effects of Processed “Food” and Whole Food

Unless someone follows a raw food or vegan eating plan, most of what we eat requires some form of processing—olive oil, for example, or meat. But as the American Society for Nutrition notes, “evidence is developing to suggest that ultra-processed food consumption is associated with multiple negative health effects, [so] it is necessary to better estimate their intake.”

The term “whole food” means a natural source, such as a vegetable or a fruit, with minimal processing, and free of additives and artificial substances. It also includes lean animal and marine proteins, plant proteins, and nuts and seeds. 

So using our example above, the apple pie and ice cream are created with various forms of processed/ultra-processed ingredients: flour, sugar, butter, milk, and so on. Whereas many kinds of peanut butter can be manufactured with minimally processed ingredients such as oil, peanuts, and salt, and an apple is a natural whole food. If you really wanted to stay completely on the whole food tract, a small serving of raw, unsalted peanuts along with apple slices would be the way to go. 

Some studies indicate that eating more processed food increases symptoms of anxiety and depression and stimulates the brain’s reward center in a similar way to drugs and alcohol, amping up your cravings for more fat, salt, and sugar—which causes the cycle to start all over again.

As long as your brain continues to receive these signals, it’s more challenging to curb compulsive behavior. By extension, repeatedly reaching for a hotdog, fries, and soda creates a dopamine spike that’s difficult to resist—so much so that some people experience withdrawal symptoms when they eliminate processed foods high in fat, salt, simple carbohydrates, and sugar.

Whole foods, on the other hand, fortify your body. Many people with substance use disorder (SUD) and alcohol use disorder (AUD) need to replenish key vitamins and minerals, such as:

  • Vitamin A: Helps visual and cellular development. 
  • B vitamins: This series is responsible for supporting everything from the nervous system and proper hormone production to fighting infection and reducing the effects of autoimmune disorders. 
  • Calcium: Necessary for building critical bone mass and maintaining healthy teeth.
  • Fiber: Helps feed “good” digestive bacteria and regulate blood sugar levels.
  • Vitamin D: Difficult to absorb through food alone, vitamin D is critical for proper immune system function and possibly offsetting depression.
  • Vitamin E: An important antioxidant, it fights cell damage.
  • Magnesium: A vital nutrient for producing energy that also helps the heart, arteries, and muscles operate well. 
  • Potassium: Required for healthy circulation and blood pressure.
  • Zinc: This element supports the immune system and improves wound healing, and heightens the senses, especially smell and taste.

Think of your body as a powerful engine that needs the right fuel to perform at its best. Whole foods help accomplish this. 

Whole Foods to Include in Your Recovery Eating Plan

Many people turn to processed foods or fast food due to time or even budget limitations. These are valid concerns. Consulting a nutritionist is one way to learn how to choose the healthiest foods and prepare meals that fit your necessary guidelines. 

But here’s a simple tip from author, journalist, and professor Michael Pollan, famous for numerous books including In Defense of Food and The Omnivore’s Dilemma: “Don’t eat anything your great-grandmother wouldn’t recognize as food.” 

For example: 

  • A whole apple is better than a glass of canned apple juice and, as much as we hate to admit it, that apple pie. 
  • People prefer fresh sweet corn off the cob over canned corn, and it is certainly more nutritious than corn chips.
  • A home-cooked meal of roasted chicken with fresh steamed broccoli and red bell pepper is much better for you than a packaged frozen meal featuring the same ingredients, which packs sodium and has a ‘sell by’ date of two months from now—or a fast-food chicken sandwich.

Some companies package frozen foods—such as fruits, vegetables, and raw meat and seafood—shortly after harvest, considering them minimally processed.

To learn more about whole-foods nutrition, you’ll find dozens of reliable sites with great information, tasty recipes, and more ideas. Here are some top sources:

Whole-Person Healing at Sobriety Centers of New Hampshire 

At our three trauma-informed treatment centers, our board-certified medical professionals provide thorough, customized care. Addressing your individual emotional, mental, and physical needs through evidence-based treatment and progressive solutions such as nutrition and exercise provides a wellness foundation that supports long-lasting sobriety. If this is the care you’re looking for, contact one of our admissions specialists today to learn more.