The Role of Nutrition in Trauma Recovery

Healing from trauma requires care for both your emotional and physical well-being. While therapy and support are essential, nutrition can also play a surprisingly powerful role in your recovery process. Trauma doesn’t just impact your thoughts—it affects your body, especially your nervous system, immune function, and gut health.

How Nutrition Can Support Your Healing:

• Stabilizing Blood Sugar: Trauma often heightens anxiety and stress. Eating consistent meals with balanced protein, fat, and carbs can help reduce mood swings and emotional reactivity.

• Supporting Gut Health: The gut-brain connection is real. About 90% of serotonin—a key mood-regulating neurotransmitter—is made in the gut. Eating fermented foods, fiber-rich fruits and veggies, and probiotic-rich options can help.

• Reducing Inflammation: Chronic stress increases inflammation in the body. Anti-inflammatory foods like berries, leafy greens, olive oil, and omega-3s (like salmon or flaxseed) can help calm the system.

• Staying Hydrated: Even mild dehydration can heighten symptoms of anxiety, brain fog, and fatigue. Make hydration part of your daily self-care routine.

Gentle Tips for Trauma-Sensitive Nutrition:

• Don’t aim for perfection—aim for consistency.

• Start your day with protein to stabilize energy and mood.

• Be mindful of caffeine or sugar if they spike your anxiety.

• Make meals a grounding ritual—light a candle, eat slowly, and check in with how your body feels.

Your relationship with food can be part of your healing story—not another thing to control. Treat your body with kindness. It’s been through a lot.