The Best and Worst Foods for OCD Symptom Management
Living with obsessive-compulsive disorder (OCD) can feel like an unending battle with intrusive thoughts, rituals, and anxiety. As a fellow OCDer and functional medicine practitioner specializing in the gut-brain connection, I know firsthand how crucial it is to address OCD from all angles—especially through diet.
Research on the gut-brain axis shows that our digestive system and brain are in constant communication. What we put on our plate can either help or hinder this cross-talk. The foods we eat don’t just fuel our bodies; they directly impact our brains, moods, and behaviors.
If you're looking for natural ways to support your mental health, you're in the right place. In this blog post, we'll discuss the best and worst foods for OCD.
The Best Foods for OCD
1. Fermented Foods: Sauerkraut, Kimchi, Yogurt, Kefir
Fermented foods are packed with probiotics, beneficial bacteria that support a healthy gut microbiome. Since 90% of your body's serotonin—the neurotransmitter responsible for mood regulation—is produced in the gut, maintaining a balanced microbiome is crucial. A healthy gut can promote emotional well-being, reduce anxiety, and even improve OCD symptoms.
Best Sources: Yogurt with live cultures, kefir, sauerkraut, kimchi, miso, kombucha.
Why It Matters: A diverse and thriving gut microbiota supports optimal neurotransmitter production, leading to better mood and emotional stability.
Pro Tip: Incorporate a variety of fermented foods into your daily diet to support a diverse gut microbiome. Also, take a broad-spectrum probiotic to boost your intake. See my blog post about which probiotics to take here.
2. Omega-3 Rich Foods: Fatty Fish, Flaxseeds, Walnuts
Omega-3 fatty acids, found in foods like salmon, mackerel, and chia seeds, are powerhouse nutrients and potent anti-inflammatories. They play a key role in regulating neurotransmitters such as serotonin and dopamine, which are often dysregulated in people with OCD. Omega-3s can also reduce inflammation in the brain, which is increasingly recognized as a contributor to mental health conditions.
Best Sources: Salmon, mackerel, sardines, flaxseeds, chia seeds, walnuts.
Why It Matters: Reducing inflammation and supporting healthy brain function can significantly improve mood and reduce the intensity of OCD symptoms.
Pro Tip: Aim for at least two servings of fatty fish per week, or consider an omega-3 supplement if you’re not a fan of fish. If taking a supplement, consider taking 2-3 grams per day & make sure it's a high-quality product from a third-party tested manufacturer. Read more about supplements in this blog post here.
3. Complex Carbohydrates: Quinoa, Brown Rice, Sweet Potatoes
Complex carbohydrates help maintain steady blood sugar levels, which in turn help stabilize mood. Blood sugar fluctuations can lead to irritability, anxiety, and increased compulsions in people with OCD. They also promote the production of serotonin, the "feel-good" neurotransmitter often imbalanced in OCD. Opt for whole grains and starchy vegetables that digest slowly and keep your energy levels even throughout the day.
Best Sources: Whole grains like brown rice, quinoa, oats, sweet potatoes, legumes.
Why It Matters: Stable blood sugar equals stable mood, which can ease compulsive behaviors and anxious thoughts.
Pro Tip: Swap out refined carbs (think: white foods) for whole grains to keep your blood sugar stable and your mind at ease.
4. Magnesium-Rich Foods: Leafy Greens, Nuts, Seeds
Magnesium is often referred to as nature’s "anti-stress mineral" because of its calming effects on the nervous system. It’s a critical mineral for reducing stress and anxiety, making it particularly beneficial for those managing OCD symptoms. Found in leafy greens as well as nuts and seeds, magnesium can reduce anxiety and promote relaxation.
Best Sources: Leafy greens (spinach, kale), nuts and seeds (almonds, pumpkin seeds), bananas, avocados, dark chocolate.
Why It Matters: Lowering anxiety is crucial for individuals with OCD, as anxiety often exacerbates compulsions.
Pro Tip: Dark chocolate not only satisfies your chocolate craving but also provides a magnesium boost. Be sure to opt for varieties with at least 70% cocoa and limit yourself to one serving per day. Make sure to buy chocolate from third-party tested sources because chocolate can contain toxic heavy metals, like lead. Click here to learn about my favorite chocolate bars.
5. Tryptophan-Rich Foods: Turkey, Eggs, Salmon, Nuts
Tryptophan is an amino acid that acts as a precursor to serotonin, helping your brain produce more of this feel-good neurotransmitter. Serotonin imbalances are common in those with OCD, and increasing your intake of tryptophan-rich foods can support serotonin production and improve mood.
Best Sources: Turkey, chicken, eggs, cheese, nuts, seeds, tofu.
Why It Matters: Boosting serotonin naturally through diet can complement other treatments for OCD, promoting emotional balance.
Pro Tip: Pair tryptophan-rich foods with complex carbs to enhance their absorption and effectiveness.
6. Antioxidant-Rich Foods: Berries, Green Tea, Dark Chocolate
Oxidative stress can exacerbate mental health issues, including OCD. Antioxidants help combat oxidative stress by neutralizing harmful free radicals in the body, protecting brain health and promoting overall well-being. Foods high in antioxidants, like polyphenols, combat oxidative stress and reduce inflammation in the brain. Polyphenols also support a healthy gut microbiome, further enhancing gut-brain communication.
Best Sources: Berries (blueberries, strawberries), leafy greens, dark chocolate, green tea, nuts.
Why It Matters: A diet rich in antioxidants can protect the brain from stress and inflammation, both of which contribute to mental health disorders like OCD.
Pro Tip: Start your day with a smoothie packed with berries and leafy greens for a powerful antioxidant punch. Get my favorite smoothie recipe for OCD here.
The Worst Foods for OCD
1. Refined Sugars and Processed Foods: Candy, Soda, Pastries
Sugar can cause spikes and crashes in blood sugar, leading to mood swings, increased anxiety, and worsening of compulsive behaviors. High sugar intake promotes inflammation, both in the gut and brain, which disrupts the delicate gut-brain axis. Processed foods are often loaded with hidden sugar (not to mention unhealthy fats and artificial additives) that feed harmful gut bacteria, leading to dysbiosis and further impairing the gut-brain axis. In other words, sugar makes OCD worse.
Examples: Candy, soda, pastries, fast food, packaged snacks, high-energy drinks, processed food
Why It Matters: Keeping blood sugar stable is key for reducing mood swings and anxiety, both of which can trigger OCD symptoms.
Pro Tip: If just reading about reducing your sugar intake gives you anxiety, and/or you're thinking—you can pry my sugar from my cold, dead hands—you might have a sugar addiction. Sugar addiction is common in people with OCD. In fact, it's one sign you might have a fungal overgrowth. Learn about how a fungal overgrowth in your GI tract might be exacerbating your OCD symptoms here.
Bonus Pro Tip: You can quit sugar. I promise. I know how hard it can be to give up sugar because I was a sugar addict for years. My constant cravings literally drove me to every bakery in town for chocolate chip cookies daily. Also, let me validate for you that sugar addiction is real. In fact, research has shown that sugar is more addictive than cocaine in studies with mice. I wrote all about how to kick your sugar habit in this blog post here.
2. Gluten (for some people)
Not everyone with OCD is sensitive to gluten, but some individuals experience a reduction in symptoms when they eliminate it. Gluten can trigger inflammation in the gut and brain for those with sensitivities, contributing to heightened anxiety and compulsions. A growing body of research suggests a connection between gluten sensitivity and mental health disorders, including OCD, anxiety, and depression. If you suspect gluten might be a trigger for you, consider trying a gluten-free diet under the guidance of a healthcare professional.
Examples: Bread, pasta, pastries, crackers, baked goods
Why It Matters: For those sensitive to gluten, avoiding it can reduce gut inflammation and improve mental clarity, potentially easing OCD symptoms.
Pro Tip: Not ready to go completely gluten-free? Start by switching to gluten-free grains like quinoa, buckwheat, and rice. Experiment with gluten-free pasta and bread to see if they help you feel more balanced.
3. Dairy (for some people)
Like gluten, dairy can be inflammatory for certain individuals. People sensitive to lactose or casein (proteins found in dairy products) may find that dairy products lead to digestive issues, inflammation, and mood swings. Eliminating dairy could improve gut health and mental well-being. Many individuals with OCD report that removing dairy from their diet reduces anxiety and compulsive behaviors.
Examples: Milk, cheese, yogurt, ice cream, butter
Why It Matters: Dairy sensitivities can contribute to both physical and mental health symptoms, so removing it from the diet could lessen OCD-related anxiety.
Pro Tip: Try plant-based dairy alternatives like almond, coconut, or oat milk. They're packed with nutrients and won't cause the inflammation that can exacerbate OCD symptoms if you're sensitive to dairy.
4. Caffeine: Coffee, Energy Drinks, Soda
Caffeine is a stimulant that can increase anxiety and heighten compulsive behavior, making it a poor choice for those with OCD. Reducing or eliminating caffeine can help promote calmness and reduce the intensity of OCD-related anxiety.
Caffeine can also disrupt sleep, which is critical for mental health and managing OCD. Poor sleep quality can worsen anxiety, increase compulsive behaviors, and impair overall cognitive function. If you’re dealing with OCD, cutting back on caffeine could help lower your baseline anxiety and promote better sleep, leading to more emotional stability.
Examples: Coffee, energy drinks, soda, certain teas
Why It Matters: Caffeine can exacerbate anxiety, which in turn fuels OCD compulsions, so limiting it can help maintain a calmer state of mind.
Pro Tip: Swap your daily coffee for green tea, herbal tea, or decaffeinated coffee. Peppermint and chamomile teas are great for calming anxiety and can help reduce OCD-related nervousness without sacrificing flavor.
5. Artificial Additives & Preservatives: MSG, Artificial Sweeteners, Food Dyes
These chemicals can disrupt brain function and have been linked to increased hyperactivity, irritability, and anxiety. Artificial additives can also damage gut health, leading to dysbiosis, which in turn can worsen mental health symptoms.
Examples: MSG, artificial sweeteners (aspartame, sucralose), food dyes, processed snack foods
Why It Matters: Avoiding artificial ingredients can reduce the risk of mood swings, anxiety, and poor gut health, all of which may exacerbate OCD.
Pro Tip: Focus on eating whole, unprocessed foods as much as possible. Look for "clean" snacks and packaged foods with minimal ingredients, and avoid anything with a long list of unfamiliar chemicals. Read more about what to eat for OCD in my blog post here.
6. Trans Fats and Fried Foods
Trans fats are notorious for promoting inflammation throughout the body, including the brain. Chronic inflammation is linked to a range of mental health issues, including depression and anxiety, both of which often co-occur with OCD. Inflammation in the brain can impair cognitive function, emotional regulation, and impulse control, making it harder to manage OCD symptoms.
Fried foods, particularly those made with hydrogenated oils, also contribute to gut dysbiosis (an imbalance of good and bad bacteria in the gut), which can disrupt serotonin production and worsen mood regulation.
Examples: Fried chicken, french fries, doughnuts, margarine, baked goods with hydrogenated oils
Why It Matters: By reducing inflammation, you can support better cognitive function and emotional regulation, which are key for managing OCD.
Pro Tip: Love the crunch of fried foods? Try baking or air-frying your favorite dishes. Use heart-healthy oils like olive or avocado oil for a crispy texture without the harmful trans fats that can inflame your brain and gut.
Conclusion
For people with OCD, food isn't just fuel—it’s medicine. By eating foods that nourish the gut and reduce inflammation, you can help stabilize mood, reduce anxiety, and support your mental health from the inside out. On the flip side, avoiding foods that trigger inflammation, blood sugar spikes, and gut imbalances can go a long way in managing OCD symptoms.
Remember, diet is just one piece of the puzzle, but it’s an important one. By focusing on whole, nutrient-rich foods, you’re taking an empowering step towards managing OCD naturally. As always, consult with a healthcare professional before making significant changes to your diet.
FAQs: Best and Worst Foods for OCD
1. How does diet affect OCD symptoms?Diet plays a crucial role in managing OCD symptoms by influencing brain function, neurotransmitter production, and gut health. Foods that trigger inflammation or disrupt the gut microbiome can worsen anxiety, mood swings, and compulsive behaviors, while nutrient-rich, anti-inflammatory foods support mental health and emotional stability.
2. What are the best foods for people with OCD?The best foods for OCD include those rich in omega-3 fatty acids (like salmon and flaxseeds), fermented foods (like yogurt and sauerkraut), antioxidants (like berries and leafy greens), and foods high in magnesium and zinc (like spinach and pumpkin seeds). These help reduce inflammation, support neurotransmitter production, and stabilize mood.
3. What foods should people with OCD avoid?People with OCD should avoid refined sugars, gluten (if sensitive), dairy (if sensitive), caffeine, artificial additives, and trans fats. These foods can trigger anxiety, mood swings, and inflammation, all of which can exacerbate OCD symptoms.
4. How can sugar and processed foods worsen OCD?Refined sugar causes rapid spikes and crashes in blood sugar, leading to mood instability and increased anxiety. Processed foods often contain unhealthy fats, sugars, and artificial additives that harm both the gut and brain, which can worsen OCD symptoms.
5. Can cutting out gluten help with OCD?For some people, gluten triggers inflammation in the gut and brain, contributing to heightened anxiety and compulsive behaviors. If you suspect a gluten sensitivity, trying a gluten-free diet under medical supervision might improve your OCD symptoms.
6. Why is gut health important for OCD?The gut-brain connection is critical for mental health. A healthy gut produces up to 90% of the body’s serotonin, a key neurotransmitter that regulates mood. Imbalances in gut bacteria (due to poor diet) can disrupt serotonin production and worsen OCD-related anxiety and compulsions.
7. Should people with OCD avoid caffeine?Yes, reducing or eliminating caffeine is recommended for people with OCD. Caffeine is a stimulant that can increase anxiety, restlessness, and sleep disturbances, all of which can aggravate OCD symptoms.
8. What are some good alternatives to gluten and dairy?Gluten-free grains like quinoa, rice, and buckwheat, and dairy-free alternatives like almond, coconut, or oat milk are great substitutes. These alternatives support better digestion and reduce inflammation that could negatively impact OCD symptoms.
9. How quickly can dietary changes affect OCD symptoms?While the timeline can vary for each person, some people report improvements in anxiety, mood, and compulsions within a few weeks of making dietary changes. Consistently eating a nutrient-dense, gut-friendly diet may provide lasting benefits for managing OCD symptoms.
10. Can supplements help manage OCD symptoms?Certain supplements, such as omega-3 fatty acids, magnesium, zinc, and probiotics, may support brain function and gut health, helping to reduce anxiety and compulsions. However, supplements should be used under the guidance of a healthcare professional, especially for those managing OCD.