Alcoholism Recovery Diet: Foods That Harm and Foods That Heal (Bonus recipe included!)

Foods That Can Harm and Heal in Alcoholism Recovery & Detox

Health & Wellness Disclosure: The information provided in this post is for educational purposes only. To the best of my knowledge, all information and advice are believed to be accurate and true. Please consult with a health specialist, medical practitioner, or doctor before making any decisions that may impact your health or well-being. 

Foods That Harm in Alcoholism:

• Alcohol in any form

Foods That Heal in Alcoholism:

• Kale

• Spinach

• Dairy products

• Cabbage

• Broccoli

• Mushrooms

• Nuts

• Lean meat and poultry

• Whole grain or fortified and enriched grain products

• Legumes

What is Alcoholism?

Alcoholism can be defined as chronic drinking that may hinder relationships with your family, career, or personal life. It is an addiction to the consumption of alcoholic liquor or a mental illness and compulsive behavior resulting from alcohol dependency.

It is also important to know that an occasional drink is most likely not harmful, but alcohol in itself can still be easily abused.

Who is Affected?

• About 17.6 million Americans and 4 to 5 million Canadians.

• Children of alcoholics are two to seven times more likely to become alcohol dependent.

• Lifetime alcohol dependency is greater among whites and males.

Did you know?

Did you know that your gender and the amount of alcohol you drink can influence the likelihood of you becoming an alcoholic?

And if you are a male who drinks 15 or more drinks a week, a female who has 12 or more a week, or if you have five or more drinks in one sitting at least once a week, you are at risk for becoming alcohol dependent.

Factors

Many varying factors can foster alcoholism: Learned behavior, genetic predisposition, and childhood experiences, including abuse. The disease can progress and vary from one person to another. For most people, alcoholism is a slow progression that happens through periodic social drinking to more frequent indulgence until a person is alcohol addicted. However, sadly, for some people, it can occur after having only one drink.

Chronic alcohol drinking can cause much damage to a person, both physically and psychologically. Some alcoholics may not appear to be intoxicated, but their ability to work and function day-to-day becomes increasingly impaired.

Life Expectancy

Alcoholism can shorten life expectancy by increasing the risk of other life-threatening diseases, including cancer of the liver, esophagus, and pancreas.

Pregnant women who drink alcohol can give birth to a baby with fetal alcohol syndrome and other birth defects.

Nutrition for Recovery

People who suffer from alcoholism tend to have poor diets, which can lead to malnutrition. In addition, chronic drinking alters the digestion and metabolism of most nutrients that are vital to the body's human needs. While there is no "one" diet for all recovering alcoholics, these guidelines can help one to focus on their overall health and spiritual well-being.

Eat a Healthy and Well-balanced Diet

Try to include colorful fruits and vegetables on your plate at each meal, along with whole grains such as oats, brown rice, and whole wheat bread. In addition, enjoy lean protein such as fish and skinless chicken breast.

Proteins

Alcohol addiction can lead to a protein deficiency.  This can cause poor functioning of one’s muscles, joints, and energy levels.  To start rebuilding your protein supply, you should include these foods in your diet:

• Chicken

• Eggs

• Fish (especially salmon)

• Cottage cheese

• Lentils

• Ezekiel bread

These foods are high in vitamins and minerals such as vitamin E and zinc, which can help reverse deficiencies caused by alcoholism.

Liver Detoxers

The liver is hit strongest during alcohol addiction, but there are several “superfoods” that can naturally detox the liver and restore it to a healthy state.

• Green tea (high in antioxidants)

• Dark leafy greens (kale and spinach).  In addition to having a high vitamin and mineral count, they contain chlorophyll, which works to absorb the toxins in the blood.

• Turmeric (used in mustard) works to repair liver cells and flush out toxins.

• Coffee has a high antioxidant count that helps reduce inflammation in the liver.

• Grapefruit is rich in antioxidants and reduces inflammation.

  
  

Antioxidants are very important when it comes to healing the liver, because they help to lower the inflammation caused by alcohol consumption, and they also help to restore the overall wellness to the damaged cells of the liver.

Fruits and Vegetables

 

Alcohol addiction can strip the body of crucial nutrients, but this can be remedied with the consumption of many vitamins and minerals that are often found in your daily fruits and vegetables.

In addition, many people who detox from alcohol find themselves with sugar cravings.  This is because the same part of the brain responsible for alcohol cravings might redirect and instead start craving sugar.  

To avoid replacing one addiction with another, it is important to consume fruit, which is a natural source of sugar. 

Some fruits to add to your detox diet can include:

• Blueberries

• Grapes

• Cucumbers

• Prickly pear

• Broccoli

• Brussels sprouts

• Spinach

Try to incorporate fruits and veggies into your diet with a soup, salad, or just as a snack.  Your body will thank you for it.

Food Good for Your Gut

Your GI tract can take a serious hit during an addiction.  Thankfully, several foods can help to restore your gut and reintroduce a lot of the healthy bacteria it is lacking. 

Good Gut Foods to Include:

• Yogurt

• Bananas

• Sourdough

• Ginger

• Garlic

• Whole grains

• Avocados

By incorporating these foods into your daily diet, you will find yourself feeling better throughout your detox and recovery process in no time!

What Does the Word of God Say?

So whether you eat or drink or whatever you do, do it all for the glory of God. - 1 Corinthians 10:31

Although the Word of God does not forbid us to drink wine or alcohol, it does warn against drunkenness and of its negative effects (Ephesians 5:18). The Holy Bible also states: "Therefore, I urge you, brothers and sisters, given God's mercy, to offer your bodies as a living sacrifice, holy and pleasing to God -- this is your true and proper worship (Romans 12:1). We cannot possibly worship the Lord our God in Christ Jesus as living sacrifices if we are abusing our bodies with drunkenness and the overconsumption of alcohol.

If you are struggling with alcoholism or know someone who is, I strongly suggest that you pray to God about the matter, and He will deliver you and heal you, for the Bible says: "But I will restore you to health and heal your wounds,' declares the Lord...(Jeremiah 30:17).

But remember, you have to do your part! Something I like to say: "Do your best and God will do the rest!"

So, seek God earnestly with a heart of repentance in Christ Jesus, and He will not only hear your prayers, but He will answer them: "Therefore I tell you, whatever you ask for in prayer, believe that you have received it, and it will be yours. And when you stand praying, if you hold anything against anyone, forgive them, so that your Father in Heaven may forgive you your sins." (Mark 11:24-25).

God has given us everything we need to eat right here on this good earth for us to heal our bodies. Remember, His natural food is the medicine for the bodies he created for us.

Benefitting Your Detox with Your Diet

In conclusion, what you choose to eat during your alcohol addiction recovery will greatly impact the speed and success with which you will recover.  While some aspects of recovery need to be completed under the care of a medical professional, implementing a healthy diet is something you can start doing independently today at home.

I pray for whoever is reading this that our Father in Heaven heals, protects, and guides you in all things and all circumstances during your recovery. In the name of His Only Begotten Son, Jesus Christ, our Lord and Savior, I say "Amen".

Recipe

Lamb Chops & Cabbage (serving 4): Prep time 20 minutes | Cook time 25 minutes | Healing foods: lamb, onions, cabbage, carrots | Ailments it Heals: alcoholism, celiac disease, herpes, osteoporosis, shingles.

Ingredients:

• 1 tsp dried thyme

• 1/4 tsp salt

• 1/4 tsp ground black pepper plus more for taste

• 1 lb (500 g) thin-cut boneless lamb chops, trimmed

• 1 Tbsp olive oil

• 1 cup sliced onion (1 medium)

• 5 cups shredded green cabbage (1/2 medium head)

• 1/2 sliced carrots (2 medium)

• 1 3/4 cups reduced-sodium chicken broth

• 3/4 cup water

• 2 tsp coarse-grain mustard

• 1 tsp apple cider vinegar

Directions:

1. In a small bowl, combine thyme, salt, and pepper. Rub mixture over lamb chops. Heat 2 tsp oil in a large nonstick skillet over medium heat. Add chops and cook for 2 to 3 minutes per side, or until browned and just cooked through. Transfer to a plate, cover loosely with foil, and keep warm.

   
   

2. Add the remaining 1 tsp of oil to the skillet. Add onion and cook over medium heat, stirring frequently, for 1 to 2 minutes, or until softened. Add cabbage and carrots and cook, stirring, for 2 minutes, or until cabbage is wilted. Add broth and water and bring to a simmer. Cover and cook for 10 to 15 minutes, or until cabbage is tender. Stir in mustard and vinegar and season with pepper. Enjoy!

   
   

"Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore, honor God with your bodies." ~ 1 Corinthians 6:19-20.

Author’s Bio

Isabella Boston

Isabella Boston is a Wordsmith and the creator of Bella’s Attic Studio. She is well-versed in copywriting, articles, research, and medical content writing, with a focus on traumatic brain injury (TBI), autoimmune disorders, and body inflammation. She is a diarist and the author of Passion of Flames.

When Isabella is not writing, she enjoys reading, fashion, learning new languages, and spreading God’s Holy Word.

References

1. Berkoff, F. G., & Schwarcz, J. (2018a). Foods that harm, foods that heal: What to eat to beat disease and live longer. Reader’s Digest.

   
   

2. Access your bible from anywhere. BibleGateway.com: A searchable online Bible in over 150 versions and 50 languages. (n.d.). https://www.biblegateway.com/

   
   

3. Freedom Detox. (2025, March 28). Superfoods' role in recovering from alcohol addiction. https://www.legacyfreedom.com/eating-your-way-to-alcohol-addiction-recovery/

   
   

4. Martins, T., Barros, A. N., Rosa, E., & Antunes, L. (2023, July 11). Enhancing health benefits through chlorophylls and chlorophyll-rich agro-food: A comprehensive review. Molecules (Basel, Switzerland). https://pmc.ncbi.nlm.nih.gov/articles/PMC10384064/#:~:text=The%20liver%20plays%20a%20crucial,impact%20on%20the%20endocrine%20system.