What to Eat and What Not to Eat After a Concussion

What we put in our bodies has a profound effect on how our body functions. This is particularly important after a concussion!

The inflammatory response after a mild traumatic brain injury (concussion) is unclear however, it is indisputable that there is a rapid inflammatory response which is what leads to post concussion symptoms. Current best evidence supports consuming foods that reduce inflammation immediately following concussion and during the recovery phases. 

Here is what is known: The impact of dietary fats is a complex issue that still needs more research to be fully understood. In terms of dietary fats, animal models don’t really translate well to humans. Eating more processed and refined fats (trans hydrogenated fats) has a detrimental effect on inflammation.  

Genetics are now showing that some people do better on a high fat diet while others don’t. Physiologic individuality is a big consideration in diet. Some suffering from post concussion symptoms may benefit from a keto diet, but not everybody. Fats with the most inflammatory activity include meats and dairy products. 

Despite the ongoing research, the general consensus is that eating a diet consisting of whole foods and avoiding processed foods will help with the concussion recovery process.

Foods that are recommended after a concussion:

Oily fish such as salmon contain omega-3 fatty acids which are shown to aid in proper brain health. 

Chia seeds contain high levels of omega-3 

Avocados are packed with ‘healthy fats’-- monounsaturated fats. These good fats help your body regulate blood sugar levels which is essential to decreasing inflammation. Avocados are also rich in vitamin E which keeps the immune system health and helps protect brain cells. 

Cacao is the raw form of chocolate before anything has been added. It’s full of brain protecting antioxidants and flavanols, which help reduce inflammation. 

Green Leafy vegetables like kale, spinach, and broccoli have been proven to promote brain health by slowing down the age-related mental decline. Kale is very high in vitamin K which is essential for fighting inflammation. Broccoli also has high levels of vitamin K and is full of choline which is necessary for neurotransmitters (chemicals which help send signals to and from your brain) involved in memory processes. 

Coffee, in moderation (ie 1-2 cups/day) is linked to a reduced risk of brain inflammation.

Nuts particularly hazelnuts and walnuts contain high levels of brain-protecting, inflammation reducing vitamin E and antioxidants. 

Diet isn’t a cure-all but it certainly will expedite the process. If you have post concussion symptoms, fueling is a good first step and plays an integral role in reclaiming brain health.

To learn more about concussion nutrition and other ways to heal after a concussion or mild traumatic brain injury check out: The Concussion Solution: Master Program , our online treatment program or visit us in Park City, Utah. We provide a comprehensive and patient centered approach to concussion care.

*I am not a registered dietitian and nutrition recommendations are based on widespread research and best practice