Nervous System Diet

Written By Melissa Kelly

In today’s busy world, we often do our best with what we have, and some days are just a hot mess. Learning to give ourselves what we need in the midst of the busy is sometimes challenging.

A study find a whopping 76% of people have a dysregulated nervous system.

How does the system get dysregulated? Well, stress both emotional and physical are accumulative in the body. When it reaches a certain point, this can cause nervous system dysregulation.

Other causes can be Food. Which is what brings me to writing this article today.

🧠 Foods That Can Dysregulate the Nervous System

1. Refined Sugars & Processed Carbs

  • White sugar, pastries, soda, candy, white bread, and other high-glycemic foods

  • Cause blood sugar spikes and crashes, leading to adrenaline and cortisol surges that overstimulate the sympathetic nervous system (“fight or flight”)

  • Long-term, this can reduce vagal tone and blunt parasympathetic (calming) activity

2. Caffeine & Stimulants

  • Coffee, energy drinks, strong tea, pre-workout supplements, chocolate

  • Overuse or sensitivity can cause jitters, anxiety, sleep disruption, and adrenal stress

  • Especially dysregulating if the person is already in a chronically activated state (stress, trauma, burnout)

3. Alcohol

  • Initially sedating but later increases nervous system excitability as blood alcohol levels drop

  • Chronic use interferes with neurotransmitters (especially GABA and glutamate), impairing nervous system recovery and sleep regulation

4. Ultra-Processed Foods

  • Contain additives, preservatives, artificial colors/flavors, and seed oils

  • These can trigger inflammation, oxidative stress, and gut-brain dysregulation (since ~70% of nervous system neurotransmitters are made in the gut)

5. Highly Inflammatory Oils

  • Soybean, canola, corn, safflower, sunflower oils (especially when heated repeatedly)

  • High in omega-6 fatty acids, which can promote neuroinflammation and reduce omega-3 balance needed for stable nerve signaling

6. Aspartame & Artificial Sweeteners

  • Found in diet sodas, sugar-free gum, protein powders, and many “light” foods

  • Aspartame can alter dopamine and serotonin pathways and increase anxiety or nervous irritability in sensitive individuals

7. Gluten (for some people)

  • In those with gluten sensitivity, celiac disease, or gut permeability (“leaky gut”), gluten can trigger neuroinflammation and vagus nerve disruption

8. MSG (Monosodium Glutamate)

  • Common in fast foods, soups, snacks, and restaurant sauces

  • Excitotoxin that can overstimulate neurons, leading to headaches, anxiety, or agitation in sensitive people

9. Excess Salt or Sodium ( Sea salt & Celtic salt are best)

  • Particularly from processed foods

  • Can lead to dehydration and higher blood pressure, taxing the cardiovascular and nervous systems

10. Food Allergens & Intolerances

When you are already running on high stress, your body will produce more sugar on it’s own.

🌿 Balancing / Supportive Foods for Nervous System Regulation

If you’re looking to restore balance instead, these help nourish the parasympathetic system and stabilize the vagus nerve:

  • Magnesium-rich foods (leafy greens, pumpkin seeds, avocado, dark chocolate)

  • Omega-3s (salmon, sardines, chia, flax, walnuts)

  • Tryptophan sources (turkey, oats, bananas)

  • Probiotic foods (yogurt, kefir, sauerkraut, kimchi)

  • B-vitamin-rich foods (eggs, legumes, whole grains)

  • Herbal teas (chamomile, lemon balm, tulsi, lavender)

  • Swap your coffee for Matcha or Ashwagandha.

  • Caffeine only after a high protein breakfast

GET YOUR NERVOUS SYSTEM REGULATION FOOD CHART

#yoganidra #yoganidrawithmelissa #nutrition #nervoussystem #nervoussystemreset #foodsfornervoussystem #foodforstress

Melissa Kelly

Yoga Nidra teacher

https://www.yoganidrawithmelissa.com