Alcohol-Free January

Unlock the power of good nutrition for a successful Sobriety journey

John Risby
by John Risby
Published: January 22, 2023 Last updated: November 30, 2023
Woman eating a healthy salad
Sobriety is a challenging journey, but it can be made even more difficult if you don’t prioritise a healthy diet. Good nutrition is essential for maintaining physical and mental health, which is crucial for individuals in recovery from substance abuse disorders. In this article, we’ll explore the link between substance abuse and poor nutrition, the role of nutrition in recovery, and tips for maintaining good nutrition in sobriety.

The Link Between Substance Abuse and Poor Nutrition

Substance abuse can have a significant impact on an individual’s nutritional status. Alcohol and drugs can disrupt the body’s ability to absorb nutrients, leading to deficiencies in essential vitamins and minerals.
Additionally, individuals with substance abuse disorders often neglect their nutrition, choosing to prioritise their addiction over their health. This can result in poor eating habits, such as skipping meals or consuming large amounts of processed foods and sugar.
Poor nutrition can have a negative impact on the body, leading to a weakened immune system, increased risk of chronic diseases, and poor overall health. Individuals with substance abuse disorders are particularly susceptible to certain nutritional deficiencies, such as thiamine deficiency, which is common in individuals with alcohol use disorder.
Thiamine is a B vitamin that plays a critical role in the body’s metabolism, and a deficiency can lead to a condition called Wernicke-Korsakoff Syndrome – also referred to as “wet brain” – which can cause neurological problems.

The Role of Nutrition in Recovery

Good nutrition is essential for individuals in recovery from substance abuse disorders. A balanced diet that is rich in essential vitamins, minerals, and nutrients can aid in the recovery process by providing the body with the necessary building blocks for repair and growth.
Additionally, a healthy diet can help to reduce cravings for drugs and alcohol and improve mental health.
Nutrients that are particularly beneficial for individuals in recovery include omega-3 fatty acids, B vitamins, and antioxidants. Omega-3 fatty acids, found in fish, nuts, and seeds, have anti-inflammatory properties that can help to reduce the risk of chronic diseases and improve brain health.
B vitamins, found in leafy greens, nuts, and whole grains, are essential for energy metabolism and can help to reduce stress and anxiety. Antioxidants, found in fruits and vegetables, help to protect the body from damage caused by free radicals and can improve overall health.

Tips for Maintaining Good Nutrition in Sobriety

Maintaining good nutrition in sobriety can be challenging, but it’s essential for overall well-being.Here are some tips for individuals in recovery to help maintain good nutrition:
  • Meal planning: Planning your meals in advance can help you to make healthier choices and avoid the temptation to skip meals or turn to processed foods.
  • Grocery shopping: Make a grocery list and stick to it, this will help you to avoid impulse purchases of unhealthy foods.
  • Cooking at home: Cooking your own meals at home allows you to control the ingredients and ensure that they are nutrient-dense.
  • Eat a variety of nutrient-dense foods: Include a variety of fruits and vegetables, lean proteins, whole grains, and healthy fats in your diet.
  • Consider taking supplements: If you are deficient in certain vitamins or minerals, consider taking a supplement to help fill the gap.
  • Avoid processed foods and sugar: Processed foods and sugar can lead to cravings and can be detrimental to overall health.
  • Be mindful of portion sizes and try to eat regular meals to maintain a healthy weight.

Handling Situations Where Healthy Options Are Not Available

Eating out or traveling can present challenges when it comes to maintaining a healthy diet, however there are ways to navigate these situations in order to make healthier choices.
When eating out, it is important to plan ahead and research menu options before arriving at a restaurant. Many restaurants now have their menu online, so you can check for healthy options before leaving home. Look for dishes that are grilled, baked, or steamed, and try to avoid those that are fried or sautéed.
Ask for dressings and sauces on the side, so that you can control the amount used. And don’t be afraid to ask the server to make special requests, such as replacing fries with a side salad, or requesting that a dish be prepared with less oil or butter.
When traveling, it can be helpful to pack your own snacks and meals. This allows you to have control over the ingredients and ensure that they are nutrient-dense.
It’s also important to remember that it’s okay to indulge in less healthy options occasionally, and not to beat yourself up for it. The most important thing is to make an effort to make healthy choices when possible, and to not let a lack of healthy options discourage you from maintaining a healthy diet in the long run.

Consulting a Healthcare Professional or Registered Dietitian

If possible, consult a healthcare professional or registered dietitian when making dietary changes during recovery from substance abuse disorders. They can provide personalised recommendations based on your specific needs and ensure that your nutritional needs are being met. They can also help identify any underlying health issues that may need to be addressed and monitor progress over time.
However, we understand that not everyone may have the resources or access to consult a professional. It’s important that this should not discourage you from from making positive changes to your diet. Basic information on nutrition and healthy eating can be found through reliable sources such as government websites, registered dietitian websites, or reputable health organisations.
The most important thing is that you take control of your health and strive to make positive changes to your diet, regardless of whether you can afford to consult a professional or not.


Good nutrition is essential for individuals in recovery from substance abuse disorders. It can aid in the recovery process by providing the body with the necessary building blocks for repair and growth, and can help to reduce cravings for drugs and alcohol and improve mental health.
John Risby

About The Author

John Risby
Co-Founder of The Alcohol-Free Shop and John is a recovering alcoholic who stopped drinking in June 2004. Born and raised in Manchester, he now lives in Malaga with his wife and young daughter. He came to terms with being an alcoholic many years ago, but still finds the concept his daughter is Spanish very strange.