What is the best thing to eat when you have a concussion? A Comprehensive Guide to Recovery Nutrition

January 7, 2026 •

4 min read

According to Brain Injury Canada, the brain uses a significant portion of the body's daily calories, and this energy demand increases substantially after a brain injury. Knowing what is the best thing to eat when you have a concussion can provide your brain with the specific nutrients needed for repair, reducing inflammation, and managing symptoms like fatigue and headaches.

Quick Summary

Fueling your brain with nutrient-dense, anti-inflammatory foods like fatty fish, leafy greens, and berries can significantly aid concussion recovery. Prioritizing lean protein, healthy fats, and complex carbohydrates while staying well-hydrated is key for brain healing. Avoiding sugar, processed foods, and alcohol helps minimize inflammation and stabilize energy levels.

Key Points

Embrace Omega-3s: Incorporate fatty fish like salmon, walnuts, and flaxseeds to aid brain cell repair and reduce inflammation.
Boost Antioxidants: Consume plenty of berries (especially blueberries), leafy greens, and dark chocolate to protect your brain from oxidative stress.
Choose Lean Protein: Include eggs, lean meats, and legumes in your diet to provide essential amino acids for tissue repair.
Opt for Complex Carbs: Fuel your brain with steady energy by choosing whole grains like brown rice and oats to prevent energy crashes.
Stay Hydrated: Drink plenty of water throughout the day to support cognitive function and minimize headaches.
Avoid Inflammatory Foods: Steer clear of processed sugars, trans fats, and alcohol, which can increase brain inflammation and worsen symptoms.
Practice Smart Snacking: Eat small, frequent meals and healthy snacks like trail mix or smoothies to maintain stable energy levels.

The Critical Role of Nutrition in Concussion Recovery

Following a concussion, the brain requires immense energy to heal from the inflammatory injury. A targeted nutritional approach can help address this increased energy need and provide essential building blocks for cellular repair. Adopting an anti-inflammatory diet, similar to a Mediterranean pattern, is highly recommended to support cognitive function and reduce symptoms.

Brain-Boosting Foods for Concussion Recovery

When your brain is in a state of healing, certain nutrients become particularly crucial. Focus on incorporating these food types into your diet.

Omega-3 Fatty Acids

Fatty Fish: Salmon, mackerel, sardines, and herring are excellent sources of omega-3s, particularly DHA, which is vital for neuron repair and function. Aim for two to three servings per week.
Nuts and Seeds: Walnuts, flax seeds, and chia seeds provide plant-based omega-3s, healthy fats, and antioxidants.

Antioxidant-Rich Fruits and Vegetables

Berries: Blueberries, strawberries, and blackberries contain potent antioxidants called flavonoids and anthocyanins that protect the brain from oxidative stress and inflammation.
Leafy Greens: Spinach, kale, and broccoli are packed with vitamins (like K and C), minerals (magnesium, zinc), and antioxidants that combat cellular damage.
Avocados: These offer monounsaturated fats and lutein, which support healthy blood flow to the brain.

Lean Proteins

Eggs: A nutritional powerhouse, eggs are a great source of choline, a precursor to the neurotransmitter acetylcholine, which is crucial for memory and mood regulation.
Lean Meats and Poultry: Turkey and chicken provide amino acids essential for tissue repair.
Legumes and Beans: Lentils, chickpeas, and black beans are excellent plant-based protein sources.

Whole Grains for Steady Energy

Brown Rice and Oats: These complex carbohydrates provide a slow, sustained release of glucose, which is the brain's primary fuel source. This helps prevent energy crashes that can worsen fatigue.
Quinoa and Whole-Grain Bread: Offer additional fiber, B vitamins, and minerals that support brain function.

Foods to Limit or Avoid After a Concussion

Just as some foods aid recovery, others can exacerbate inflammation and symptoms. Minimizing or avoiding these items is a critical part of the healing process.

Alcohol: A central nervous system depressant, alcohol can interfere with sleep quality, worsen headaches, and hinder brain regeneration. It should be avoided completely during recovery.
Processed Sugars: High-sugar foods and drinks lead to blood sugar spikes and crashes, which can worsen fatigue and cognitive issues. They also fuel inflammation.
Saturated and Trans Fats: Found in fatty meats, fried foods, and many processed snacks, these fats can increase inflammation and interrupt neurorepair.
Highly Processed Foods: These are typically low in vital micronutrients and high in additives, sodium, and unhealthy fats, offering little to no benefit for a healing brain.
Excess Caffeine: While some studies suggest benefits, excessive caffeine can disrupt sleep and trigger headaches, potentially worsening concussion symptoms.

Hydration and Meal Timing

Staying well-hydrated is paramount for concussion recovery, as even mild dehydration can impair cognitive function and worsen symptoms like headaches and dizziness.

Water: Drink plenty of water throughout the day.
Smoothies and Broths: These can be great for hydration and an easy way to consume nutrient-dense ingredients, especially if appetite is low.

Eating smaller, more frequent meals (every 2-3 hours) can help maintain stable blood sugar and energy levels, which is particularly helpful for managing post-concussion fatigue and mood swings. Skipping meals, especially breakfast, should be avoided.

Sample Recovery Plan vs. Standard Diet


Feature	Concussion Recovery Plan (Mediterranean-Style)	Standard Western Diet
Focus	Whole foods, lean proteins, healthy fats, antioxidants.	Processed foods, refined sugars, saturated fats.
Primary Fats	Omega-3s from fish, nuts; monounsaturated from olive oil, avocado.	Saturated and trans fats from red meat, fried foods, processed snacks.
Carbohydrates	Complex carbs like whole grains, fruits, vegetables for sustained energy.	Refined carbs like white bread, sugary drinks, and baked goods, causing energy spikes.
Inflammation	Reduced due to anti-inflammatory foods.	Increased due to pro-inflammatory ingredients.
Hydration	Prioritizes water, herbal tea, and nutrient-rich smoothies.	Often includes dehydrating sugary drinks and excess caffeine.

Conclusion

Making informed dietary choices is an actionable and powerful step you can take to facilitate healing after a concussion. By prioritizing anti-inflammatory, nutrient-dense whole foods and staying hydrated, you can give your brain the optimal environment it needs to repair itself. While no diet is a magic cure, a deliberate approach to nutrition can play a significant supportive role in mitigating symptoms and promoting a faster, more complete recovery. Always consult with a healthcare professional before making major dietary changes, as nutritional needs can vary based on individual circumstances. A balanced, whole-food approach is a proactive strategy for nurturing your brain back to health.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional for diagnosis and treatment of a concussion.

Frequently Asked Questions

It is generally advised to limit or avoid caffeine, including coffee, during concussion recovery. Caffeine can disrupt sleep, trigger headaches, and affect stable energy levels, which can all negatively impact the healing process.

Yes, bananas are a good food choice. They provide natural sugars for energy and contain magnesium and potassium, which can help support brain function and electrolyte balance.

Lean proteins like fatty fish (salmon, sardines), eggs, and lean chicken are excellent choices. Plant-based proteins from legumes, nuts, and seeds are also beneficial.

You should focus on avoiding processed and refined sugars found in candy, soda, and baked goods. Natural sugars from fruits, berries, and healthy smoothies are acceptable as they provide valuable nutrients and stable energy.

If you experience nausea or a reduced appetite, focus on small, frequent meals throughout the day instead of three large ones. Nutrient-dense smoothies, broths, and bland foods like bananas and whole-grain toast can be easier to tolerate.

Yes, dark chocolate with high cacao content contains flavonoids, which are antioxidants that can increase blood flow to the brain, enhance neuroplasticity, and improve learning and memory.

Hydration is extremely important. The brain is mostly water, and dehydration can impair its function and worsen symptoms like headaches and dizziness. Aim for at least 2-3 liters of fluid per day, mostly water.