Dealing with nervous system dysregulation can feel like an emotional rollercoaster. The good news is that tweaking your diet might be one way to find balance. What you eat plays a huge role in how your nervous system functions, so it’s worth giving your plate a second look. By focusing on wholesome, nutrient-packed foods and ditching the processed stuff and sugary temptations, you can help steer your nervous system back on track.

In this article, we’ll break down how diet influences your nervous system, explore must-have nutrients, spotlight foods that give your nerves some TLC, and dish out the top 11 diets that may help you feel more regulated.

Understanding Nervous System Dysregulation

Nervous system dysregulation happens when there is an imbalance in the sympathetic and parasympathetic branches of the nervous system. This imbalance can leave your nervous system stuck in overdrive, making it tough to bounce back after stress and everyday overwhelm. 

When your nervous system can’t smoothly navigate stress and triggers appropriately it can show up as as conditions such as anxiety, depression, chronic fatigue, IBS, chronic pain, insomnia, and even skin complaints. While things like genetics, environment, and lifestyle choices can contribute to a dysregulated nervous system, your diet is also a major player – either calming you or adding fuel to the fire.

How Does Diet Affect the Nervous System?

Your diet has a big say in how well your nervous system functions, influencing both the central and autonomic systems. Not getting enough of key nutrients like B vitamins, magnesium, omega-3 fatty acids, and antioxidants, can throw a wrench in the production and function of neurotransmitters—the chemical messengers that keep your nerve cells chatting. The result? Your brain and mood take a hit, and your overall neurological health can suffer.

If that wasn’t enough, a diet loaded with processed foods, added sugars, and low-quality carbs can wreak havoc on your gut, leading to digestive drama and chronic inflammation.[*] And the sugar highs and lows? They can spike your blood sugar, trigger adrenaline, and leave you stuck in fight-or-flight mode. Cue sluggish bowels, rashes, irritability, and those seemingly irrational moments where you’re inexplicably sobbing at everything. Snack in hand. 

The Nervous System and Nutrition

A balanced diet goes a long way to keeping your nervous system in tip-top shape, and it all starts with the right nutrients:

• B vitamins (B6, B12, and B1): These powerhouses are crucial for nerve cell function and help produce neurotransmitters that keep your brain in sync.[*]
• Choline: This nutrient is all about maintaining the structure and function of cell membranes, plus it’s a building block for acetylcholine—a neurotransmitter that’s key for learning and memory.
• Magnesium: Known for supporting nerve transmission, magnesium also helps with relaxation and keeping your mood steady.
• Omega-3 fatty acids: These healthy fats are your brain’s best friend, reducing inflammation and boosting overall brain health.
• Antioxidants (vitamins C, E, and selenium): These protect your nerve cells from oxidative stress, keeping them safe from damage.

Best Foods For Calming Your Nervous System 

Adding the right foods to your diet can do amazing things for your nervous system (spoiler alert: cosmic brownies are not ‘the right foods’). Here are some nervous system all-stars:

• Dark leafy greens: Loaded with B vitamins, magnesium, and antioxidants to keep your nerves happy.
• Beef tallow, grass-fed dairy, and avocados: These healthy fats may help keep your blood sugar in check.
• Grass-fed meat and eggs: High-quality protein packed with amino acids essential for neurotransmitter production.
• Fatty fish (like salmon and sardines): A rich source of omega-3 fatty acids for brain and nerve health.
• Berries: Bursting with antioxidants and anti-inflammatory goodies.
• Nuts and seeds: Delivering vitamin E, magnesium, and healthy fats.
• Colorful vegetables: A rainbow of nutrients, including antioxidants and vitamins.
• Fermented foods (like kimchi and sauerkraut): Support a healthy gut microbiome, which is closely linked to brain health.[*]

Check out these articles for a deeper dive into the best and worst foods for the nervous system.

Building a Healthy Nervous System Diet

To support your nervous system nutritionally, a balanced diet packed with whole, nutrient-rich foods is the way to go. Think a colorful mix of fruits, safe-to-eat veggies, high-quality proteins, bone broth, healthy fats, and maybe even some raw dairy if your system can handle it. This way, you’re covering all your nutrient bases while cutting down on processed junk.

To really amp up your nutrition game, try cooking at home with fresh ingredients. Play around with herbs and spices for flavor, so you can skip the sugar-loaded condiments and chemical-heavy sauces.

Top 10 Best Diets for Nervous System Health

We’re big believers that the best diets for nervous system health revolve around a Paleo framework. Several diets fit this whole-food approach (or can easily be tweaked to do so) and can help you nudge your nervous system back on track.[*] Here’s the lineup:

• Paleo: Focuses on whole, unprocessed foods like lean proteins, fruits, veggies, and healthy fats. It skips grains, most dairy, and refined sugars, which can help reduce inflammation and keep your nervous system in check.

• Whole30: A 30-day reset that cuts out potentially inflammatory foods like grains, dairy, added sugars, and alcohol. It’s a great way to pinpoint food sensitivities that might be messing with your nervous system.

• Clean Keto: The Keto diet was originally prescribed to patients with unmanaged epilepsy with the goal of providing the brain with fats instead of carbs for fuel.[*] Clean Keto is a nutrient-dense spin on the ketogenic diet that prioritizes whole foods while ditching processed fats and artificial additives. It provides your brain with steady fuel and aims to reduce inflammation. Keto should be approached thoughtfully and preferably under the guidance of a dietician.

• Carnivore: This all-meat, ketogenic approach may benefit the nervous system by focusing on animal-derived foods and cutting out plant-based ones. It’s rich in essential nutrients but requires very careful planning. We believe it works best in stubborn chronic health cases, but should only be temporary and under the supervision of a dietician.

• Mediterranean: Packed with fruits, veggies, whole grains, lean proteins, and healthy fats, this diet is full of antioxidants and omega-3s, which promote brain health and reduce inflammation. We’re fans of a Paleo-style Mediterranean diet—think grains out, more veggies and healthy fats in – but you do you.

• Low-Histamine: Designed for those with histamine intolerance, this diet may help ease neurological symptoms like migraines and reduce neuro-inflammation.[*] If your nervous system dysregulation coincides with MCAS, mold toxicity, and multiple sensitivities, this root may be worth exploring.

• Low-FODMAP: This diet limits certain carbs that aren’t well absorbed in the small intestine, often recommended for people with IBS—a condition that could be linked to brain and nerve function.[*] We prefer a Paleo twist on this one too, and have found it to also be effective for SIBO.

• Animal-based: Popularized by Paul Saladino, this diet is mostly animal-derived but allows non-toxic plant foods. Think carnivore with a side of fruit—rich in antioxidants, fiber, and essential nutrients, it supports overall and nervous system health. This is a great option if you are looking for something in-between carnivore and Paleo.

• Anti-inflammatory diet: Focuses on whole, unprocessed foods with an emphasis on fruits, veggies, healthy fats, and lean proteins with anti-inflammatory properties. It’s all about reducing inflammation, including in the nervous system.

• Low Oxalate: Oxalates may be a missing piece in your nervous system healing puzzle. This diet limits high-oxalate foods like spinach, rhubarb, and beets to prevent oxalate buildup, which can contribute to nerve and mood-related issues in some people.[*] This diet is pretty restrictive, so we only recommend it if you’ve got a confirmed oxalate problem.
• Autoimmune Paleo (AIP): A more specialized version of the Paleo diet, AIP is designed to reduce inflammation and help manage autoimmune conditions. It eliminates foods that can trigger inflammation and focuses on nutrient-dense options, which can be especially helpful in supporting nervous system health.

A Balanced Approach to Nervous System Health 

While certain diets can be fantastic for nervous system health, you don’t always have to cut out entire food groups. If you’re less sensitive to food and environmental triggers, a balanced approach—like the Paleo 80/20 rule—might be just what you need. This means keeping 80% of your diet packed with whole, nutrient-dense foods, while leaving room in the other 20% for some flexibility and enjoyment. Now, this doesn’t mean munching on Cheetos for lunch every day, but it does mean you can savor the odd holiday cookie guilt-free.

It’s also worth mentioning that many of these diets are meant to be temporary—just a short-term strategy to help build up your nervous system resilience and get you back to tolerating more foods.

Everyone’s needs and levels of dysregulation are different, so it’s smart to consult with a healthcare professional or registered dietitian for personalized guidance tailored to your situation.

Choosing the Best Diet for Your Nervous System 

Finding the best diet for your nervous system starts with tuning in to your unique needs, preferences, and health goals. Don’t be shy about trying out different approaches and seeing what clicks with your body. A food diary can be your best friend here—tracking how different foods affect your mood, energy, and overall vibe can reveal a lot. And remember, tweaking your diet should be more about feeling good than feeling restricted!

Taking care of your nervous system through a wholesome diet is an exciting journey toward feeling better overall. By filling your plate with whole, nutrient-dense foods and cutting back on the processed stuff, you’re giving your body the building blocks it needs to keep your nervous system steady. Whether you vibe with Paleo, Mediterranean, or some other approach, the trick is to find a balance that works for you. And remember, those small, manageable changes can add up to big results over time.

Disclaimer: This article is for informational purposes only and isn’t a substitute for professional medical advice. Always consult with a healthcare provider before making significant dietary changes.