A Diet for Highly Sensitive People (HSP)

Laura Burkett
3 days ago
2 min read

Highly Sensitive People (HSPs) make up about, roughly, 20% of the population. High sensitivity is a morally neutral trait that points to deep processing of stimuli, strong empathy, heightened awareness of subtleties, emotional depth, and a tendency to get easily overwhelmed by sensory stimulation or social pressure. Sensitive people often need regular downtime to recharge and process experiences deeply.

Sensitive people are also prone to the dreaded "hangry" experience, as physical sensation and discomfort can come on strongly. There's a large subset of clients I support that are Highly Sensitive People (I, myself am an HSP!) and I find that are basic general dietary and nutrition guidelines that help HSPs feel their best. Here are the basics:

Nutrition Guidelines for Highly Sensitive People (HSPs):

1.) Regular meal times and snacks:

Aim to eat breakfast within an hour of waking and create a rhythmic eating pattern throughout the day. For most, that means breakfast, lunch, and dinner at predictable times. If hunger arises before a meal, its wise to have a snack to avoid ravenous hunger at a meal (this mitigates overeating).

2.) Protein and fat at each meal:

Protein and fat help regulate appetite and balance blood sugar. That means more stable energy, mood support, and body weight stabilization. From an energetic standpoint, dietary protein has a grounding and focusing quality that can be helpful for HSPs and dietary fat is excellent for the brain and central nervous system, supporting anxious tendencies.

3.) Having grounding rituals for transitions:

I've worked with many sensitive people that get home from work, from vacation, or some kind of event, and unconsciously walk into the kitchen to get food (even when reporting no hunger). I've found when clients reach for food, the body actually needs support shifting from work to relaxation. This might mean getting a hot shower, laying on the couch and doing "nothing" for a bit, or getting on floor an doing a few yoga poses and deep breathing to shift the body out of stress response.

4.) Watching excess of "aggressive" foods like caffeine, sugar, and highly processed foods and opting for fiber-rich, whole foods:

Some, not all, sensitive people respond strongly to caffeine, sugar, and processed foods that easily convert into sugar. Reaching for these makes sense as HSPs who have not yet learned how to live in harmony with their wiring and are looking for jolts of energy or ways to soothe a frazzled nervous system, but reaching for these foods can contribute to further dysregulation. High-fiber foods like fruits can provide energy and be more gentle on the body.

Take responsibility for feeling better

No one can create these boundaries for you. It will be up to you to gently make changes over time and, most importantly, notice the IMPACT they have on your general sense of well-being. If taking on all 4 of these feels daunting, then by all means focus on the first and second point listed and I suspect you'll already start feeling more grounded and in charge of your well-being.

Warmly,