PTSD-Supportive Nutrition Guide

Introduction

Diet plays a crucial role in managing PTSD symptoms by supporting brain health and regulating stress responses. This guide outlines evidence-based dietary recommendations to complement your PTSD treatment plan.

Key Dietary Principles

Anti-inflammatory Foods

• Fatty fish (salmon, mackerel, sardines)
• Leafy greens
• Berries
• Turmeric and ginger
• Nuts and seeds

Brain-Supporting Nutrients

Omega-3 Fatty Acids

• Essential for brain function
• Aim for 2-3 servings of fatty fish per week
• Consider supplements after consulting your healthcare provider

B Vitamins

• Support neurotransmitter production
• Sources: whole grains, legumes, eggs

Blood Sugar Management

• Eat regular meals
• Choose complex carbohydrates
• Include protein with each meal
• Limit refined sugars

Foods to Limit

• Caffeine (especially after 2 PM)
• Alcohol
• Processed foods
• Added sugars
• Artificial sweeteners

Meal Timing

• Eat breakfast within 1 hour of waking
• Space meals 3-4 hours apart
• Avoid large meals before bedtime

Hydration

• Aim for 8-10 glasses of water daily
• Limit fluids 2 hours before bedtime

Sample Meal Plan

Breakfast

• Oatmeal with berries and nuts
• Greek yogurt
• Green tea

Lunch

• Grilled salmon
• Quinoa
• Steamed vegetables

Dinner

• Lean protein
• Sweet potato
• Dark leafy greens

Additional Recommendations

• Keep a food diary
• Practice mindful eating
• Consider working with a registered dietitian

Emergency Contact Information

If you experience severe symptoms, contact your healthcare provider or emergency services immediately.

This guide is meant to complement, not replace, professional medical treatment for PTSD.