There is a wealth of information on the Internet regarding healthy lifestyle and diet. We now know about the brain-gut connection and that the ‘gut’ is the second brain. Food is medicine. Like everything else, no one size fits all.  I see many arguments about this topic and so I would say to you, listen to your body and explore until you find what works for you. Some people can’t tolerate dairy, or gluten, or high histamine foods, or high glutamate food, processed foods, neurotoxins like monosodium glutamate, etc. If you find what works best for you, once it’s healthy, stick to it and try not to get caught up in the subjectivity and opinions.

Here is an excerpt from the Recovery and Renewal book as I think this is important information for anyone in withdrawal:

“DIETARY MODIFICATIONS

Food is the one pleasure which some people feel they can explore and savour during withdrawal. Those individuals are able to eat normally. Others find that a simple diet works best for them at this time. Since gastric problems are so common, some make the decision to modify their diets early on in their tapers. For those with food sensitivities, blood sugar     fluctuations and other troubling symptoms, nutritional balance is an ongoing quest. Any modifications that will make it easier on the digestive system can be used to one’s advantage. Please be aware that reactions to food vary according to individual. A way of eating or diet that can benefit one person might not be suitable for another, so please take this into consideration as you explore to find what works best for you.

CAFFEINE

Caffeine is a stimulant which, if you are already hyper-excitable and are experiencing sleep difficulty, you should eliminate from your diet. Those who are having a difficult withdrawal are advised to completely omit caffeine, including decaffeinated beverages, which contain a small but notable amount of caffeine. If you are accustomed to having several cups of coffee or tea daily, it is best to gradually reduce your intake rather than suddenly abstain. I know it’s difficult for coffee lovers but caffeine can cause problems for many in withdrawal. So be mindful of this and apart from coffee and tea (including green tea), watch out for the caffeine-containing foods too like chocolate (especially dark chocolate which is higher in content that milk chocolate.)

HIGH SUGAR CONTENT

Sugar is notorious for revving up symptoms. It is excitatory to the nervous system and as you can imagine, in withdrawal when the nervous system is in a constant state of hyper-excitability, it is important to have as little as you can or in other words: moderation… moderation… moderation. Some individuals can have a few biscuits, a small muffin, or a few blocks of milk chocolate and they are alright. Others feel ‘wired’ and revved when the most minute amount of sugar is consumed. Your body will let you know.

GLUTEN

Eliminating gluten (a protein found in grains) is recommended if you become constipated, bloated or have other digestion issues. Gluten can cause an inflammatory response in the gut and many people are unknowingly sensitive to it.  Gluten containing foods include: wheat, wheat germ, rye, barley, bulgur, couscous, farina, graham, flour, kamut, matzo, semolina, spelt and triticale.

FORTIFIED DRINKS AND HERBAL TEAS

If you are sensitive to supplements, be aware that fortified drinks with added nutrients and protein and power shakes can affect the nervous system and cause intensification of symptoms. Be cautious, too, with herbal teas that are medicinal and work on the nervous system like valerian, passion flower, catnip, lemon balm, chamomile, etc. If you drink any of these or the fortified beverages and are okay, there is no need to stop, but if your withdrawal is intense it is best to omit them just in case they are interfering with the process, as they can do for some people.

HEALTHY DIETS

The Paleo, Gaps, Ketogenic and Mind diets are the four most reported to help individuals affected by withdrawal. The low histamine, low glutamate, anti-candida and others that are quite restrictive have also been reported to help those with the related problems. However, if you are happy with your diet, there is no need to change it. The most important thing is to eat as few processed foods as possible. The shorter the journey from the earth to the plate, the better.

HIGH GLUTAMATE FOODS

Some individuals report being sensitive to foods that are high in glutamate such as matured, cured, or preserved, cheeses (Parmesan and Roquefort) and cured meats, as well as fish sauce, soy sauce and soy protein (which also contain monosodium glutamate), and mushrooms and ripe tomatoes. If you are okay eating high glutamate foods, there is no need to consider eliminating them. If you suspect they are causing problems and you notice a reaction when you consume them, you can research this further. Comprehensive lists can be found on the Internet.

HIGH HISTAMINE FOODS

Foods high in histamine are also reported by some individuals to be a source of problems. These include canned and pickled foods such as sauerkrauts, smoked meat products like salami, ham, sausages, etc., matured cheeses, shellfish, beans and pulses, chickpeas, soy beans, peanuts, chocolates and other cocoa based products, walnuts, cashew nuts, vinegar, ready meals and salty snacks, sweets with preservatives and artificial colorings. Please check online for more detailed lists of high histamine foods if you notice reactions after eating them.

BLOOD SUGAR FLUCTUATIONS

Fluctuations in blood sugar often occur during withdrawal and some people report an exacerbation in symptoms when they consume sugary foods. Many people who write to us or phone have reported that once they cut out or reduced their sugar intake, their symptoms lessened in intensity. This includes chemical sweeteners and ketchup. If you have a sweet tooth, stevia is a good and safe sugar substitute. It is made from the leaf of the stevia plant, and is reported to have a negligible effect on blood glucose. Some stevia products have unhealthy additives so be sure to check the ingredients before buying.

Consuming small, frequent meals that contain foods with low glycaemic levels is believed to be of value to those with blood sugar fluctuations. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have low glycaemic levels. Highly glycaemic foods exacerbate hyperactivity (which is the last thing someone with bad symptoms needs).

YOUR BODY IS YOUR GUIDE

There may be many opinions about what you should and should not eat. But the best approach, in my (inexpert) opinion, is to allow your body to guide you. If you are not sensitive, are having mild symptoms and the  withdrawal is not very intense, eat as normally as you can (in a healthy way). Becoming too rigid and hyper-vigilant can make you paranoid and obsessive, and it can be difficult to return to a varied diet when withdrawal is over. So moderation and finding a happy medium are important. However, any healthy changes you make will be beneficial and can be maintained after withdrawal.

If you were coping well before reading this, please don’t start worrying that you may be eating something that is affecting you. It will only send your anxiety levels through the roof. Remember that recovery from withdrawal is an individual process, dependent on the up-regulation of your receptors, and there is a time factor involved. I have seen people eat what we would consider to be appallingly and they heal (but not a good idea so please eat sensibly), and I have seen people who are hyper-vigilant and overly cautious about everything they eat (other extreme) and they still have to wait for recovery to unfold in its own time.

Regarding accelerating the healing process, as the great philosopher, Lao Tzu said, ‘Nature does not hurry, yet everything is accomplished.’ So, eat healthily (and do so because it is good for you and not in an attempt to force your recovery), but please don’t go to extremes.

The most important thing in withdrawal is that you listen to your greatest communicator and adviser: your body. Always keep in mind that what benefits another person could have the opposite effect on you and vice versa. Moderation, being vigilant without becoming paranoid and observing the way our bodies respond to stimuli of any kind are the best approaches. Through experimenting, trial and error and finding what works for you, you will end up with your own version of a healthy diet.”

So, that’s it. Remember, no one size fits all. Explore and experiment and trust your body. If you listen to it, you will find it telling you what it needs. What may work for one person may not work for you, and vice versa. I hope you will be able to enjoy eating and if not, know that the time will come when you will again.