Foods To Help Symptoms During An Opioid Withdrawal

Opioid withdrawal can make you really sick. It can leave you feeling depleted, uncomfortable, and overwhelmed. While symptoms of opioid withdrawal can last a few weeks, fortunately, they will improve as your body gets adjusted to life without opioids.

When you’re going through withdrawal, eating well may seem like the last thing on your mind. But even small amounts of gentle, nourishing foods can help you feel better. Read on to learn why food matters and some ideas on what to eat.

Why Food Matters

Opioids affect multiple body systems. They can influence digestion and your body’s stress responses. When opioids are removed, it can disrupt those systems.

Opioids slow digestion. Once you stop taking them, you may feel like your digestive system is moving faster than usual. This is why withdrawal symptoms sometimes include nausea, vomiting, cramping, and diarrhea.

During withdrawals, you may also have symptoms like sweating and chills. This can lead to fluid loss and dehydration. Replacing your body’s water and electrolytes is essential to staying hydrated and feeling your best.

Other common issues during withdrawal include:

• Anxiety and hyperactivity
• Muscle aches, pains, and weakness
• Trouble sleeping

Eating the right kinds of foods when possible can help stabilize your blood sugar and provide nutrients to support muscle and nerve function. The right foods will help replace the nutrients your body is missing. Making healthy choices can also put you in a better position to resist the urge to use opioids again. Here are some foods that can help.

1. Foods Rich in Magnesium

Magnesium is an essential mineral. It plays a role in muscle relaxation, nerve signaling, and sleep regulation. Although many different foods contain magnesium, most people don’t get enough of it in their diets. The early symptoms of a magnesium deficiency can overlap with opioid withdrawal symptoms (like nausea and fatigue), which can make existing symptoms feel worse.

Fortunately, you can easily find magnesium in foods like:

• Beans
• Leafy greens
• Nuts and seeds
• Oatmeal and other whole grains

Oatmeal may be an appealing choice during opioid withdrawal. It’s soothing, easy to swallow, and provides slow-release carbohydrates that help keep blood sugar levels stable.

Oatmeal also has soluble fiber, which is good for your gut bacteria and heart health. Just be careful not to eat too much fiber at once, especially if you’re not used to eating it. Increase your intake gradually to give your body time to adjust.

2. Yogurt (or Other Fermented Foods)

Some research suggests that opioids can disrupt the gut microbiome, which is the natural balance of bacteria in your intestines. The diarrhea that often comes with withdrawals can make matters worse.

You can consume foods to help restore the “good” bacteria in your gut. For instance, yogurt with live cultures supports gut bacteria and digestion.

Yogurt also provides protein and calcium. However, some people have trouble with dairy products. If yogurt gives you gas and indigestion, you can choose other fermented foods to get similar gut-health benefits.

Examples include:

• Kefir or kombucha, which are fermented drinks
• Kimchi (Korean-style pickled cabbage)
• Miso soup
• Sauerkraut

3. High-Protein Foods

Protein is essential to healing because it helps repair your body. You can get protein from both animal and plant sources.

During withdrawals, you may not have the appetite to sit down and eat a big steak. But you can still make sure you’re getting enough by eating small portions of protein with meals.

Protein sources you can try include:

• Eggs
• Fish and seafood
• Soft chicken or turkey
• Tofu
• Greek yogurt or cottage cheese
• Smooth nut butters

Natural food sources of protein are your best option. Whole foods offer beneficial nutrients, such as iron in red meat, omega-3 fats in fish, and calcium in yogurt.

If you’re struggling to eat regular meals, your healthcare provider may recommend protein shakes. Be kind to yourself during withdrawals. Your eating habits don’t have to be perfect, especially at first. With time, you can work toward building a healthy diet for long-term recovery. For now, take it one meal at a time.

4. BRAT Foods

If your stomach is feeling “off,” you may need a break from hearty meals. The BRAT diet is a gentle way to eat during periods of indigestion. BRAT stands for bananas, rice, applesauce, and toast. It’s a restrictive diet meant to be followed for only a couple of days, adding more variety as you start to feel better.

Bananas are easy to digest and rich in potassium, an electrolyte often lost through diarrhea and sweating. Potassium supports normal muscle function and healthy blood pressure.

They’re also gentle on the stomach and slightly binding, which can help reduce diarrhea symptoms. You can eat them plain, mash them up, or add small slices to oatmeal.

Other foods on the BRAT diet are low in fiber and easy on the digestive system. They provide simple carbohydrates that can help maintain energy when your appetite is low.

The BRAT diet may not get rid of your nausea. But it’s a simple way to quiet your hunger without making things worse.

5. Liquid Foods

Sometimes during withdrawals, you might not feel like eating food. That’s OK. You should listen to your body and respect your limits. Remember, with time, your symptoms will pass.

Staying hydrated is important. Try drinking water, juice, or electrolyte drinks. If you’re vomiting, it may help to stick with liquids. If possible, smoothies and soups can provide both fluids and nutrition.

Soups provide fluids, electrolytes (especially sodium), and warmth. A steamy bowl of soup can be comforting, especially if you’re having chills and sweating. Broths are easy to sip when solid food feels unappealing.

Choose clear broths, chicken soup, or vegetable soup with soft ingredients. Avoid very spicy or greasy soups that might upset your stomach.

Popsicles and smoothies are another way to get liquid nutrition. You can blend up some frozen fruit, veggies, and yogurt, if you’re up for it. Take your time to sip a smoothie and choose flavors you like. A sweet fruit smoothie can be a good way to satisfy sugar cravings that are common during opioid withdrawal.

Nutrition Can Support (Not Replace) Medical Care

Opioid withdrawal is a serious medical and psychological process. Withdrawals aren’t just uncomfortable — they can be life-threatening. Diet alone can’t manage or resolve withdrawal symptoms. While food can support hydration, digestion, and energy, many people also benefit from:

• Medical supervision or opioid detoxification programs
• Medications that ease withdrawal symptoms
• Mental health counseling
• Social and emotional support

If your symptoms are severe, worsening, or feel unmanageable, seek professional help. You should involve a health professional in your detoxification process, even if you feel you can do it alone.

Many people with OUD have chronic pain. A medical professional can help you find drug-free ways to manage pain when opioids are no longer an option. Support is essential as you build a new wellness plan for your life.

Nutrition works best as one piece of a broader support system. The right food choices can help your body cope as you get better. Consider meeting with a registered dietitian as part of your recovery plan. They can provide you with health information on what to eat now and how to transition to a sustainable eating plan.

Join the Conversation

On MyOpioidRecoveryTeam, people with OUD and their loved ones share their experiences with opioid recovery, get advice, and find support from others who understand.

What foods best support your sense of well-being during withdrawals? Let others know in the comments below.