While nutrition alone won’t treat OCD, making informed dietary choices can have a positive impact on your mental health.
Now that the days are finally getting longer and there’s more sunlight, we’re more motivated to focus on healthy eating for both our bodies and brains. If you’re ready to swap out that leftover Valentine’s Day candy for some more mindful choices, we have a few quick tips for spring cleaning your dietary habits that can also support your mental health.
What we eat impacts how we feel, from our energy levels to mood regulation. While nutrition alone won’t treat obsessive-compulsive disorder (OCD), certain dietary choices can have a positive impact on mental health, especially when it comes to anxiety, energy, and focus.
We spoke with Tracie Ibrahim, Chief Compliance Officer at NOCD, to discuss some of the key do’s and don’ts when it comes to nutrition for OCD and mental health in general.
Why is a balanced diet important for people with mental health conditions?
When it comes to mental health, nutrition plays a bigger role than many people realize. Ibrahim says her doctor once told her that “your body is like a vehicle and it requires maintenance and fuel.” Just like a car runs best with the right type of gas and regular upkeep, your body and brain function best when they’re properly nourished.
For people with OCD and anxiety disorders, paying attention to what you eat is especially important. Certain foods and drinks, like alcohol and caffeine, can negatively impact our mental health, making it harder to manage daily life. When your body isn’t fueled properly, even basic tasks—like thinking clearly, managing stress, and maintaining energy levels—can feel more difficult.
While diet shouldn’t replace therapy or medication, making sure your body gets the right nutrients can help support your overall mental well-being. A balanced diet can reduce fatigue, improve concentration, improve sleep, and even stabilize mood, all of which are important when dealing with conditions like OCD.
6 nutrition tips for managing OCD
While no diet can cure OCD, certain nutrition choices may help with symptom management by supporting your energy, focus, and overall well-being. Here are six ways to build better nutrition habits as someone with OCD:
1. Limit caffeine and alcohol
Both caffeine and alcohol can worsen symptoms of anxiety, making it harder to regulate thoughts and emotions. Ibrahim explains, “Caffeine is really one of the main things in terms of actually increasing anxiety. Alcohol and marijuana also a lot of times will exacerbate symptoms of anxiety and OCD.” If you rely on caffeine for an energy boost, consider drinking less or tapering off the amount you drink on a daily basis. You can also try switching to decaf or herbal tea, which can still provide comfort without the added jitteriness.
2. Make sure you’re getting enough essential nutrients
Your brain relies on key vitamins and minerals to function properly. Deficiencies in vitamin D, B12, and magnesium have been linked to depression and mood disorders. If you don’t get much sun exposure, consider checking your vitamin D levels or incorporating foods like salmon, eggs, and fortified dairy products into your diet. Leafy greens, nuts, and whole grains are also great sources of B vitamins and magnesium, which can support brain health. Be sure to speak with your healthcare provider before you begin taking any supplements.
3. Focus on balanced, regular meals
Skipping meals or eating an unbalanced diet can lead to energy crashes, which can make OCD symptoms feel worse by increasing fatigue and irritability. Ibrahim says, “You need to make sure you’re putting in enough fuel to make yourself be able to get through your day.” Ensuring that you eat a mix of protein, healthy fats, fiber, and complex carbohydrates with each meal can keep blood sugar levels steady and help you maintain focus and energy. Foods like lean meats, avocados, whole grains, and legumes provide sustained energy and prevent drastic fluctuations in mood and concentration.
4. Pay attention to your individual needs
Everyone’s dietary needs are different, and it’s important to consider any other health conditions that might impact your nutrition. As Ibrahim explains, “Maybe you have other goals related to different conditions, like maybe you have health issues such as diabetes or something. It’s really very individualized, but making sure that you are on top of what your body needs is the most important.” The key is to pay attention to what your body needs and ensure you’re fueling it properly based on your unique situation.
5. Stay hydrated
Dehydration can contribute to brain fog, headaches, and increased stress, all of which can make OCD symptoms feel harder to manage. Make sure you’re drinking enough water throughout the day—not just relying on coffee, soda, or other caffeinated drinks, which can be dehydrating. If plain water feels boring, try adding slices of lemon, cucumber, or mint to make it more enjoyable.
6. Pay attention to how foods make you feel
Everyone’s body reacts differently to certain foods, so it’s worth noticing which ones make you feel better or worse. Ibrahim highlights the importance of simply being aware of how what you eat affects your mental health: “If you don’t know that something is increasing symptoms, you might be fueling your OCD without realizing.” Your therapist may recommend keeping a journal to recognize any patterns between your diet and your OCD or anxiety symptoms.
Find the right OCD therapist for you
All our therapists are licensed and trained in exposure and response prevention therapy (ERP), the gold standard treatment for OCD.
Bottom line
If you’re looking for simple ways to support your OCD management and overall mental health, making better choices about nutrition is a great place to start. Small, intentional changes—like reducing caffeine, staying hydrated, and ensuring your body gets the nutrients it needs—can help you feel more balanced and energized throughout the day.
That said, diet alone is not a substitute for OCD treatment. The most effective way to manage OCD is through exposure and response prevention (ERP) therapy. ERP helps you face your obsessions and fears gradually—without relying on compulsions for relief—so that, over time, you build the resilience to tolerate discomfort on your own.
If you’re struggling with OCD, working with a specialized OCD therapist is key. They can guide you through ERP and help you build a treatment plan that aligns with your personal goals, including any adjustments to your lifestyle and nutrition habits.
Key takeaways
- What you eat can affect the way you feel. Caffeine and alcohol can worsen anxiety, while a balanced diet can better support your overall mental health.
- Eating balanced meals, staying hydrated, and ensuring you get enough key nutrients like vitamin D and B12 can help improve focus, energy, and mood.
- While eating nutritious foods can help, doing exposure and response prevention (ERP) therapy is the most effective way to manage OCD symptoms.
