Nourishing Your Nervous System: How Food Can Support Trauma Recovery

When you're healing from trauma, your nervous system may feel stuck in overdrive—leaving you anxious, exhausted, or disconnected from your body. The good news? What you eat can help. Certain nutrients play a powerful role in calming your nervous system, supporting brain function, and reducing inflammation. Here’s how to use food as part of your healing journey.

Prebiotic Fiber and Polyphenols: Gut Health and Mood

• Prebiotic fiber feeds the good bacteria in your gut, which helps reduce inflammation in both your digestive system and your brain.
  Found in: leeks, asparagus, onions, garlic, oats, beans, mushrooms, chickpeas, cashews, pistachios
• Polyphenols are plant compounds that support gut health and help regulate inflammation. Some types may even calm an overactive nervous system.
  Found in: berries, grapes, plums, eggplants, tomatoes, olive oil, red peppers, sweet potatoes

Omega-3s: Calming and Protective

• These healthy fats help balance your nervous system, support brain health, and reduce inflammation.
  Found in: salmon, sardines, anchovies

B Vitamins: Fuel for Your Brain
B vitamins help your body make neurotransmitters—the chemical messengers that regulate mood, energy, and sleep. They also support your parasympathetic nervous system (the “rest and digest” mode). Several are also important in preventing damage from hyperarousal in the brain (AKA glutamate excitotoxicity).

• Thiamin, Riboflavin, Niacin, B6, Folate, and B12
  Found in: whole grains, beans, lentils, nuts, meat, poultry, fish, dairy, eggs, spinach, asparagus

Antioxidants: Fighting Stress and Inflammation

• Vitamin C, Vitamin E, Magnesium, Zinc, and CoQ10 help protect your brain and body from the wear and tear of chronic stress.
  Found in: citrus fruits, strawberries, bell peppers, broccoli, nuts, seeds, avocado, leafy greens, seafood, meat

Vitamin D: Mood and Sleep Support

• Helps regulate serotonin, dopamine, and melatonin—key players in mood, motivation, and sleep.
  Found in: fatty fish, eggs, fortified dairy, mushrooms exposed to sunlight

Putting It All Together
You don’t need to memorize every nutrient. Instead, focus on building meals with:

• A variety of colorful fruits and vegetables
• Legumes and whole grains, if you tolerate them
• Healthy fats like nuts, seeds, and olive oil
• Quality protein from fish, poultry, eggs and plants

Eating this way supports your body’s natural healing processes and can support your body and brain in getting the most out of trauma treatment.

Get Support
Research shows that individuals with trauma experience tend to have a harder time eating a diet that meets their bodies’ needs. That makes perfect sense, given the strain and mental load of being primed to constantly expect stress. If cooking, meal planning, or even just eating regularly feels like a lot, reach out. Let’s work together to bring a nourishing lifestyle within your reach.

Erica Golden, RDN, IFNCP

Erica is a registered dietitian nutritionist who is passionate about trauma-informed, holistic and integrative care.
​Interested in working with her? Schedule a discovery call.
Health care professional looking to learn more about trauma-informed care? Check out Erica's brand new book, Trauma-Informed Care: An Integrative Nutrition Approach to Empowered Healing.

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