7 Foods That Reduce Alcohol Cravings

Many people in recovery crave sugar because when you drink, your body converts alcohol to sugar. It’s always a better choice to give in to sugary treats than alcohol cravings, but it can be triggering. Similar to alcohol, processed sugars boost energy and blood glucose levels, followed by a sudden crash.

Choose complex carbohydrates when you can instead of processed grains and refined sugars. Foods like brown rice, whole grains like whole wheat bread and whole grain bread, oats, and sweet potatoes digest more slowly, support gut health, and won’t cause your blood sugar to rise so quickly. Complex carbs also provide a slow and steady release of energy and contain fiber that promotes a healthy digestive system.

Damage from alcohol use disorder goes beyond your brain and liver. It also causes inflammation in your stomach lining that makes it harder for your body to absorb essential nutrients. The damage also harms gut health, something essential for mental health and brain function.

Without a healthy gut, your body doesn’t produce serotonin and other neurotransmitters as efficiently for a balanced brain chemistry. It’s harder to cope with stress and the ups and downs of mental health that are common during withdrawal and recovery. The best way to improve gut health is with probiotic foods, including sauerkraut, miso, kefir, yogurt, and kimchi.

Many people in recovery curb alcohol cravings with sugar because sugary foods make your dopamine levels spike, providing some of that same “high” you experienced while drinking. Dark chocolate is one of the foods that reduce alcohol cravings. It can help you satisfy those dopamine cravings without as much of a spike, especially if you choose chocolate with at least 70% cacao.

Eating dark chocolate also gives you a healthy boost of antioxidants like other beneficial foods can do. It has mood-boosting effects and can also give you a sense of comfort, something important for resisting alcohol cravings.

Many people in recovery are deficient in important nutrients, particularly B vitamins. Leafy greens, broccoli, fortified grains, and chickpeas contain folic acid, or B9. Half of your body’s folic acid is stored in the liver, so alcoholism severely depletes your stores.

Thiamine, or Vitamin B1, is another common deficiency. B1 is water soluble and the small amount that is stored by the body is found in the liver. Thiamine can be found in whole grains, fish, and meats.

Protein contains amino acids like tyrosine and tryptophan that are converted into serotonin and dopamine. They also make your neurotransmitters work better and help your brain start returning to its “normal” state after alcohol addiction.

Adding lean proteins like chicken, turkey, eggs, legumes, and tofu is also satiating. These forms of protein rich foods decrease alcohol cravings by preventing hunger and stabilizing blood sugar levels. They are also ideal when consuming foods needed for sustained energy and athletic performance.

Spicy foods like hot sauce, peppers, and curries get their heat from an ingredient called capsaicin. Capsaicin boosts the happy hormone and reduces stress, giving you some relief when you are experiencing alcohol cravings.

Spicy foods can also be used as part of a mindfulness exercise if you are having obsessions about the desire to consume alcohol.

These are the best foods to use during detox and early recovery as a sensory distraction when you’re craving alcohol, like chewing a piece of mint gum, holding a piece of ice, or smelling a lavender candle.

Withdrawal is physically and mentally exhausting. Your body needs nutrition to support detox, but alcohol withdrawal symptoms like nausea, vomiting, and anxiety make it hard to eat. The best approach is to stay hydrated and reintroduce foods into your diet slowly.

Rice, broths, toast, or bananas are easy on the stomach, making them a good place to start. Try coconut water or sports drinks for better hydration. As nausea starts to fade, start adding fruits and vegetables, high-protein foods, and complex carbohydrates to replace essential nutrients and build back liver health and your overall health on a holistic level.

Resisting increased alcohol cravings in recovery goes beyond nutrition. Things like staying hydrated, sleeping well, sticking to your treatment plan, and having support all play important roles in helping you curb cravings and stay sober.

Nutrition can help reduce alcohol cravings, but it isn’t the only way to take care of your body. Dehydration feels like hunger or stress, which might make cravings worse. Sleeping enough also helps you manage alcohol cravings.

When you’re well-rested, you’re able to think things through and act rationally, instead of out of emotion. Using rational thought is important when resisting the temptation of alcohol and to overcome addiction in general.

Avoiding alcohol consumption is the goal, but your treatment plan is how you are going to get there. Keep appointments with mental health professionals and attend regular meetings that are convenient for your schedule.

Structure your day in a way that keeps you busy, but isn’t too stressful. Prioritize sleeping well and self-care. Lastly, find coping skills and support that you can lean on during times when it isn’t as easy to resist alcohol cravings.

Alcohol misuse can be isolating, especially if you’ve distanced yourself from loved ones or made poor decisions while drinking. Recovery should be much different. Friends, family members, sponsors, therapists, and support groups are all people you can lean on while in recovery. They are your network.

With a “network”, you aren’t putting all the responsibility on one person to support you. Keep communication open, talk when you need to, and spend time with the people who motivate you to stay sober.