Top Foods to Include in Your Diet for Eating Disorder Recovery

Recovering from an eating disorder is a journey that involves not only psychological healing but also nutritional rehabilitation. A balanced, nutrient-dense diet is essential for restoring physical health, stabilizing mood, and promoting overall well-being. The following foods are particularly beneficial for individuals recovering from an eating disorder, providing the necessary nutrients to support recovery.

1. Complex Carbohydrates
Why They’re Important: Complex carbohydrates are a vital source of energy and help stabilize blood sugar levels, which can support mood regulation and reduce anxiety.

Examples:

• Whole Grains: Brown rice, quinoa, oats, whole-wheat bread, and whole-wheat pasta.
• Starchy Vegetables: Sweet potatoes, butternut squash, and corn.
• Legumes: Lentils, chickpeas, black beans, and kidney beans.

How to Include: Incorporate whole grains into meals as a base for salads, stir-fries, or as side dishes. Starchy vegetables can be roasted, mashed, or added to soups.

2. Lean Proteins
Why They’re Important: Protein is essential for repairing tissues, building muscle, and maintaining a healthy immune system. It also helps keep you feeling full and satisfied.

Examples:

• Poultry: Chicken and turkey.
• Fish: Salmon, tuna, cod, and other lean fish.
• Eggs: Whole eggs or egg whites.
• Plant-Based Proteins: Tofu, tempeh, and edamame.

How to Include: Add lean proteins to salads, sandwiches, wraps, and main dishes. Grilled chicken, baked fish, or scrambled eggs can be easy and versatile options.

3. Healthy Fats
Why They’re Important: Healthy fats are crucial for brain health, hormone production, and overall well-being. They also aid in the absorption of fat-soluble vitamins (A, D, E, K).

Examples:

• Avocados: Rich in monounsaturated fats.
• Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and sunflower seeds.
• Olive Oil: Extra virgin olive oil is excellent for cooking and dressings.
• Fatty Fish: Salmon, mackerel, sardines, which are high in omega-3 fatty acids.

How to Include: Use olive oil in cooking and salad dressings, add avocado to sandwiches or salads, and snack on nuts and seeds.

4. Dairy or Dairy Alternatives
Why They’re Important: Dairy products provide calcium, protein, and other essential nutrients that are important for bone health, especially if bone density has been affected by an eating disorder.

Examples:

• Greek Yogurt: High in protein and probiotics.
• Milk: Choose full-fat, low-fat, or plant-based milk alternatives fortified with calcium and vitamin D.
• Cheese: In moderation, for added flavor and nutrients.

How to Include: Add yogurt to breakfast bowls, use milk in smoothies or oatmeal, and include cheese in sandwiches or salads.

5. Fruits and Vegetables
Why They’re Important: Fruits and vegetables are packed with vitamins, minerals, antioxidants, and fiber, all of which are essential for overall health and digestion.

Examples:

• Berries: Strawberries, blueberries, raspberries, and blackberries.
• Leafy Greens: Spinach, kale, Swiss chard, and arugula.
• Colorful Vegetables: Bell peppers, carrots, zucchini, and tomatoes.
• Fruits: Apples, bananas, oranges, and pears.

How to Include: Add berries to yogurt or oatmeal, include leafy greens in salads or smoothies, and snack on raw vegetables with hummus.

6. Whole-Food Snacks
Why They’re Important: Nutritious snacks can help maintain energy levels and provide essential nutrients between meals, which is especially important during recovery.

Examples:

• Nut Butters: Peanut butter, almond butter, and sunflower seed butter on whole-grain toast or with fruit.
• Hummus: Served with veggie sticks or whole-grain crackers.
• Trail Mix: A mix of nuts, seeds, and dried fruit (without added sugars).

How to Include: Keep snacks like trail mix or nut butter handy for quick energy boosts, and enjoy hummus with veggies as a satisfying snack.

7. Probiotic-Rich Foods
Why They’re Important: Probiotics support a healthy gut microbiome, which can be disrupted by restrictive eating or disordered eating habits. A healthy gut is essential for digestion, nutrient absorption, and overall well-being.

Examples:

• Yogurt: With live and active cultures.
• Kefir: A fermented dairy or plant-based drink.
• Sauerkraut and Kimchi: Fermented vegetables rich in probiotics.
• Miso: A fermented soybean paste used in soups and marinades.

How to Include: Add sauerkraut or kimchi to sandwiches and salads, enjoy yogurt or kefir as part of breakfast or snacks, and use miso in soups or dressings.

8. Hydration
Why It’s Important: Staying hydrated is crucial for physical and mental health, especially during recovery. Proper hydration supports digestion, nutrient absorption, and overall body function.

Examples:

• Water: The best choice for hydration.
• herbal Teas: Such as peppermint, chamomile, or ginger tea.
• Coconut Water: Provides electrolytes and natural hydration.
• Broths: Vegetable or bone broths can be hydrating and nourishing.

How to Include: Aim to drink water throughout the day, and include herbal teas or broths for variety and additional nutrients.

9. Iron-Rich Foods
Why They’re Important: Iron is essential for producing hemoglobin, which carries oxygen in the blood. Iron deficiency is common in individuals with eating disorders, so incorporating iron-rich foods is important for recovery.

Examples:

• Red Meat: Lean cuts of beef or lamb.
• Poultry: Chicken or turkey.
• Legumes: Lentils, chickpeas, and beans.
• Dark Leafy Greens: Spinach, kale, and Swiss chard.

How to Include: Pair iron-rich foods with vitamin C-rich foods (like citrus fruits) to enhance absorption, and include these foods in balanced meals.

10. Foods Rich in B Vitamins
Why They’re Important: B vitamins play a crucial role in energy production, brain function, and mood regulation, all of which are important during recovery.

Examples:

• Whole Grains: Brown rice, oats, and whole wheat.
• Lean Meats: Chicken, turkey, and lean beef.
• Eggs: A versatile source of B vitamins.
• Nutritional Yeast: A plant-based source of B vitamins, often fortified with B12.

How to Include: Add nutritional yeast to salads, soups, or pasta dishes, include eggs in your breakfast, and choose whole grains for meals and snacks.

Conclusion
A balanced, nutrient-rich diet is essential for recovery from an eating disorder. By incorporating a variety of complex carbohydrates, lean proteins, healthy fats, and other nutrient-dense foods, you can support both physical and emotional healing. It’s important to work with a healthcare provider or dietitian to develop a personalized nutrition plan that meets your individual needs and helps you rebuild a healthy relationship with food