Foods That Curb Alcohol Cravings

Micronutrient Deficiencies

Chronic alcohol use is associated with several micronutrient deficiencies, particularly B vitamins. Micronutrients play a critical role in energy level, aiding the immune system, and other essential functions. Low energy and feeling poorly can trigger alcohol cravings. “Nutrient-dense foods and a balanced diet help to address the micronutrient deficiencies that can actually contribute to the craving cascade,” says Wiss.

Erratic Blood Sugar Levels

Glucose and alcohol consumption are inextricably linked. When your blood sugar levels are off and you’re feeling out of sorts or have a low mood, you may feel a stronger pull to use alcohol. “Regular alcohol use impairs blood sugar response — setting up highs and lows,” says Wiss. “Regular eating patterns can help normalize that. Having stable blood sugar can improve your mood.”

Cross Addictions

You may have been cautioned about trading in one addiction for another in recovery. Cross addictions typically involve other dopamine-seeking behaviors. For example, you quit heroin but begin to abuse alcohol or marijuana. Cross addictions can also be behavioral — you quit drinking but develop binge-eating disorder or a gambling addiction.

Eating foods that support brain health and neurotransmitter functions may help prevent urges to find other ways of obtaining similar feelings as drinking alcohol. “Alcohol addiction is associated with impaired brain reward, which often sets up other addictions, such as caffeine, nicotine, and even highly palatable foods,” says Wiss. “Therefore, deliberate efforts to improve health may counteract some of the negative cross addictions associated with abstinence.”

Foods That Curb Alcohol Cravings

Eating healthy can serve as an important relapse-prevention tool by reducing alcohol cravings and supporting overall well-being. Wiss recommends several foods to help reduce your cravings:

#1 Foods High in Omega-3 and Protein

Healthy fats like omega-3 can improve mental health and reduce cell death and inflammation that come with heavy drinking. Protein can help with dopamine levels. When dopamine levels are low — which is often the case in early recovery–it can cause cravings for alcohol.

Good sources of protein and omega-3 include:

• Salmon
• Sardines
• Chia Seeds
• Walnuts
• Flax Seeds

#2 Foods High in Fiber

Fiber, especially soluble fiber, supports a healthy gut, which is compromised from heavy drinking. Because you digest fiber slowly, it keeps your blood sugar levels steady. When you eat foods high in carbohydrates you get a quick sugar rush, followed by a drop in blood sugar levels. This can lead to alcohol cravings.

Good sources of fiber include:

• Beans
• Whole grains
• Seeds

#3 Foods High in Antioxidants

Foods with antioxidants like fruits and vegetables are great remedies for alcohol cravings for two reasons. They can lower inflammation and have positive benefits for neurotransmitters involved in alcohol cravings. These processes may help ease some of the mental health symptoms as your brain tries to rebalance itself in recovery.

Good sources of antioxidants include:

• Colorful fruits like blueberries, raspberries, strawberries, cherries, mangos, and tomatoes.
• Colorful vegetables like leafy greens, asparagus, carrots, squash, and beets.

Changing your diet won’t stop alcohol cravings altogether – they’re an unavoidable part of recovery — but it can greatly support your ability to stay strong in the face of triggers. When you feel healthy and your body is working to its best ability, it’s easier to draw on other relapse-prevention tools that help you stay sober.