Do you ever wonder what to eat to make your OCD better?
Have you ever wondered if food triggers your OCD and makes it worse? Or maybe you noticed you felt fewer obsessions and/or compulsions when you ate certain foods? I get you. I have battled OCD for decades and discovered how to tame my OCD with food.
In this article, I'll share with you what I've learned about how food affects OCD. I'm a fellow OCD sufferer, mom of an OCDer, daughter of an OCDer, granddaughter of an OCDer, functional medicine practitioner, and psychotherapist. I've been in the trenches, in the lab, and in the classroom. Let me help you put theory to practice and get control of your OCD.
OCD Root Cause is Multifactorial
First, I want to point out that obsessive compulsive disorder (OCD) is a multifactorial condition. In other words, OCD is driven by a variety of root causes. For instance, OCD can be caused by genetics, trauma, chronic inflammation, gut dysbiosis, intestinal permeability, hormonal imbalances, neurotransmitter imbalances, autoimmune diseases, infections, food sensitivities/intolerances, nutrient deficiencies, and environmental toxins (like heavy metals or molds). Just to name a few. OCD is not caused by one thing. Therefore, OCD is not going to be relieved by one thing. Just as OCD is multifactorial, so is the solution.
OCD Varies from Person to Person
Second, while OCD is driven by a variety of root causes, OCD can vary significantly from one person to the next. In other words, no two OCDers are alike. Even if you share the same genes, it doesn't guarantee that your OCD will be the same as your sibling's OCD.
There's a saying in functional medicine: Genetics load the gun; environment pulls the trigger. This means that while you might be genetically predisposed to OCD, all of the other things that happen in life -- the food you eat, the stress you encounter, the antibiotics you take over your lifetime, the way you were born, if you were bottle or breastfed, the support network you have, and more -- affect if and how OCD manifests.
Determine Your OCD Code™ to Quiet Your OCD
Therefore, it's essential that you identify the unique combination of factors contributing to your symptoms. I refer to this as your OCD Code™—a personalized blueprint that guides a tailored treatment plan to address your specific root causes and leads to lasting relief. I specialize in determining your OCD Code™ and helping you get unstuck from OCD. Click here if you want to learn how.
Having said all of that... Regardless of the root causes of your unique OCD Code™, food can make OCD worse, or food can make OCD better. It's like turning down the volume on your phone: eating the right foods can help turn down the volume of OCD.
The "Right" Food for OCD
However, defining the "right" food can be a little tricky. For example, research shows that oxidative stress exacerbates OCD symptoms. Therefore, research suggests eating antioxidant foods (like blueberries, strawberries, and leafy greens) can help with OCD behaviors.
This is wise advice EXCEPT... What if you have a food sensitivity to blueberries and don't know it? You try hard to eat all the "right" things, not realizing blueberries are your poison. You feel worse, blame yourself, and are frustrated because you're not getting any better.
It is not your fault! And you're not alone. The American Academy of Family Physicians (AAFP) estimates that 15-20% of the U.S. populations is affected by food intolerances. These food issues are very difficult to pinpoint without labwork. The reason food sensitivities & intolerances are tricky to determine is because symptoms can take anywhere from 3 hours to 3 days to show up!
So you eat a cup of blueberries for breakfast, and you get a migraine 3 days later. Who would ever think something they ate 3 days ago caused a migraine today?! This cause and effect is nearly impossible to correlate on your own unless you are both a lab rat and a scientist, and you study yourself in painful detail all day every day. (By the way, I often recommend my patients do this -- minus the painful detail! I advise keeping a daily food and mood journal because you're the only person with you 24x7. The more data you can collect, the more clues you have. More on journaling in another blog post.)
You could also do what functional medicine calls an elimination diet, where you avoid the known big offenders (i.e., soy, corn, dairy, gluten, nuts, and eggs) for about 4 to 6 weeks. Then, slowly reintroduce one food at a time and wait about 3 days for a reaction. If no reaction, you're in the clear and can eat that food.
I did an elimination diet and thought I detected the offensive foods, but my OCD didn't improve. So I dug deeper and ran a food sensitivity lab (read more about that here). I discovered I had sensitivities to pear, cherry, kidney beans, and more. The lab provided my personal list of poisons. It was very enlightening. I would have never in a million years figured that out on my own. For one, I never ate those things, or so I thought. After the test results came in, I combed through my pantry to double check that nothing I consumed (even supplements) contained my personal poisons. Sure enough, the organic green tea I drank twice daily for years contained a small amount of pear. I was poisoning myself twice a day and didn't even know it! And I'm the gut-brain expert who "does everything right!"
There is a very simple test you can take that will determine if you're sensitive to 88 of the most common foods. If you want to learn more about the food sensitivity lab, and why it can be helpful for OCD sufferers, read this blog post here.
So... As I was saying... There are foods that help calm OCD for most people most of the time. There is a food strategy that will make a difference in your life even if you have a few food sensitivities or food intolerances.
When it comes to managing OCD through diet, sticking to the fundamentals of functional medicine can have a transformative impact. By focusing on the fundamentals, you provide your brain with the building blocks it needs to function at its best. Let's take a look at 10 ways to improve your OCD with food by focusing on some foundational functional medicine principles.
Foods to Improve Your OCD
1. Eat Whole Foods to Help Reduce OCD
Whole foods have not been altered from their original form. Whole foods are minimally processed or unprocessed foods in their natural state, such as fruits, vegetables, whole grains, nuts, and lean proteins. Whole foods are typically found on the perimeter of the grocery store, like the produce section and meat counter. Look for labels that state the food is hormone-free, antibiotic-free, pesticide-free, and non-GMO (non Genetically Modified Organisms).
Processed foods have been altered from their original form through methods like refining, adding preservatives, or incorporating artificial ingredients, such as packaged snacks and sugary cereals. Processed foods come in a box or a can and do not resemble the original food. Processed foods are found in center of the grocery store and on the aisles. Never trust the marketing on the front of the box. Always turn the box over and read the list of ingredients on the back of the box.
This is important to people with OCD because eating real, whole foods—fruits, vegetables, lean proteins, and healthy fats—provides your body with essential nutrients that are often stripped from processed foods. These nutrients (aka vitamins, minerals, and antioxidants) support brain health, reduce inflammation, and enhance mood stability, all of which can help ease OCD symptoms. Research shows that OCD sufferers are often deficient in key nutrients, like B12, vitamin D, folate, zinc, selenium, iron, and magnesium.
2. Count Chemicals -- Not Calories -- to Improve OCD
In his book, Nutrient Power, biochemist William Shaw, PhD, discusses how the body is a chemical factory, and nutrients are the raw materials. Therefore, focusing on the number of chemicals in food rather than counting calories is essential for OCDers. Many processed foods are loaded with artificial additives, preservatives, and toxins. These ingredients can disrupt gut health and increase inflammation, both of which are linked to exacerbating OCD symptoms. Chemicals like artificial sweeteners, flavor enhancers, and synthetic dyes may negatively impact neurotransmitter balance and brain function. Again, check the ingredient list on the back of the box. If it contains words you cannot pronounce or are unfamiliar with, don't eat it.
Furthermore, eat organic, whole foods. Organic food is grown without synthetic pesticides, herbicides, or GMOs, making it a cleaner, more natural option. For people with OCD, choosing organic can be important because it reduces exposure to chemicals that may disrupt gut health, increase inflammation, and impact brain function—factors that can worsen OCD symptoms.
Remember, don't fall for the marketing on the front of the package. In fact, the word "natural" is not a protected word and means nothing, other than clever marketing. However, the word "organic" is protected by the U.S. government (more specifically, the USDA), and only foods that meet strict guidelines can be labeled "organic." The USDA protects the term "organic" by ensuring that food labeled as organic is grown without synthetic pesticides, fertilizers, or genetically modified organisms (GMOs). According to the USDA, organic foods must be produced using methods that preserve the environment, avoid most synthetic inputs, and promote ecological balance and biodiversity. Read more about it on the USDA website here.
By prioritizing clean, whole foods free from harmful additives, individuals with OCD can better support their gut-brain axis, reduce inflammation, and improve overall mental clarity and stability.
3. Avoid Sugar at All Costs (Including Alcohol) to Reduce OCD
Sugar and alcohol, which is loaded with sugar, can cause sharp spikes and drops in blood sugar levels, which can lead to increased anxiety, mood swings, and obsessive thoughts. Both also promote inflammation and disrupt gut health, making OCD symptoms harder to manage. Cutting out processed sugars and alcohol can stabilize your mood and reduce triggers.
4. Stay Hydrated to Help OCD
Dehydration can impair cognitive function and mood regulation. Drinking enough water throughout the day helps your brain stay sharp, reduces fatigue, and supports overall mental well-being. The general rule of thumb is to drink half your body weight in ounces daily. For example, if you weigh 130 pounds, you would drink 65 ounces of water daily. However, if you sweat excessively, drink large quantities of caffeine, or do other dehydrating activities, you might need more water.
5. Eat Complex Carbs at Each Meal to Improve OCD
Vegetables and complex carbs provide a steady source of energy and essential nutrients for brain health. Vegetables, especially leafy greens, are rich in antioxidants and fiber, supporting both gut health and cognitive function. Complex carbs like quinoa, brown rice, and sweet potatoes stabilize blood sugar, helping to prevent the mood swings that can worsen OCD.
6. Eat Healthy Fats at Each Meal to Calm OCD
Healthy fats are essential for brain health, as they support neurotransmitter function and reduce inflammation. Omega-3 fatty acids, in particular, are known to improve mood and cognitive performance. Incorporate fats like avocados, nuts, seeds, olive oil, and fatty fish into your daily diet for sustained mental health support.
7. Eat Lean Protein at Each Meal to Reduce OCD
Protein is a building block for neurotransmitters like serotonin and dopamine, which play a key role in mood regulation. Choosing lean sources of protein—such as chicken, turkey, fish, eggs, and plant-based options like legumes—supports brain function and helps stabilize energy levels throughout the day.
8. Eat a Little Bit of Fruit to Help Tame OCD
While fruit contains beneficial vitamins and fiber, too much of it can add excess sugar to your diet. Think of fruit as nature's candy and eat it sparingly. Focus on low-sugar fruits like berries and limit consumption to prevent blood sugar spikes that can trigger anxiety.
9. Eat the Rainbow to Improve OCD
When I say, "eat the rainbow," I mean eat a variety of colors every day. Different colored fruits and vegetables offer specific antioxidants and phytonutrients, like flavonoids in purple foods (like berries) that boost cognitive function and beta-carotene in orange vegetables (like carrots) that support nervous system health. "Eating the rainbow” can be particularly beneficial for people with OCD by providing a wide range of nutrients that support brain health and reduce inflammation. These nutrients help regulate neurotransmitters, reduce oxidative stress, and balance the gut microbiome—factors that play a crucial role in managing OCD symptoms. By incorporating a variety of colors into your diet, you can nourish your brain and body in a way that supports emotional and mental stability.
10. Avoid the Dirty Dozen Foods to Improve OCD
For people with OCD, avoiding the Environmental Working Group (EWG) "Dirty Dozen"—a list of produce with the highest pesticide residues—can help reduce toxic exposure, which may exacerbate mental health symptoms. Pesticides have been linked to neurotoxicity and inflammation, both of which can affect brain function and increase stress levels, potentially worsening OCD. By choosing organic options for these high-pesticide fruits and vegetables, individuals with OCD can minimize their exposure to harmful chemicals, support better gut health, and create a more balanced environment for neurotransmitter regulation, all of which are critical for mental wellness. EWG publishes their list of the dirtiest produce every year. Find the list on their website here.
By following these principles, OCDers can support their mental health through food, providing the body and brain with the nutrients needed to manage symptoms more effectively. Work with Christine to unlock your OCD Code™, determine which foods are right for you, and find relief from OCD. Book a session now by clicking here.