Nutrition and Diet for Psilocybin Retreats

Nutrition and diet play an important supporting role before, during, and after a psilocybin retreat. While retreats are often associated with inner exploration and reflection, physical preparation — including what you eat and drink — helps create stable conditions for the experience itself.

This guide explains why diet matters, how nutrition fits into retreat preparation and integration, and what is typically recommended before attending a guided psilocybin retreat in the Netherlands.

Why Nutrition Matters Before a Psilocybin Retreat

Food directly affects energy levels, digestion, hydration, and overall physical comfort. In the context of a psilocybin retreat, these factors can influence how settled, present, or distracted the body feels.

A simple, balanced approach to nutrition can help reduce physical discomfort and support a calmer baseline state. Rather than aiming for optimisation or restriction, the focus is on supporting the body so attention can naturally turn inward.

Guided Preparation Before the Retreat

At Elevated Mind Retreats, preparation begins well before arrival.

All participants receive structured preparation guidance in advance, including:

• dietary considerations,

• practical information,

• and reflective exercises to support readiness.

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Nutrition is addressed as part of a broader preparation process that also includes rest, mindset, and personal reflection. This guidance helps participants understand what to expect and how to arrive feeling informed and grounded, rather than uncertain or rushed.

Preparation is not about rigid rules, but about creating supportive conditions for the retreat experience.

The Mind–Body Connection

The mind and body are closely interconnected. What you eat can influence how the body feels — including levels of comfort, alertness, and sensitivity — which in turn shapes how experiences are perceived.

During a psilocybin retreat, participants often benefit from feeling physically settled rather than overstimulated or fatigued. Simple food choices can help maintain this balance.

Pre-Retreat Diet: What Is Commonly Recommended

In the days leading up to a psilocybin retreat, the following general guidelines are often suggested as part of preparation:

Eat Simply

Focus on whole, minimally processed foods such as:

• vegetables and fruits,

• grains and legumes,

• light proteins,

• healthy fats.

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Reducing heavy, highly processed foods and excessive sugar can help ease digestion.

Hydration

Adequate hydration supports normal bodily function and is an important part of physical preparation. Drinking sufficient water in the days before the retreat is generally recommended.

Mindful Eating

Paying attention to how and when you eat — slowing down meals and eating with awareness — can already introduce a reflective element into preparation.

Alcohol and Certain Substances

Alcohol and some medications may interact with psilocybin. Participants are always asked to follow the specific guidance provided during the intake and screening process and to consult a healthcare professional when needed.

Nutrition During the Retreat

During the retreat itself, dietary choices are typically kept light and supportive.

Common approaches include:

• light, easily digestible meals if eating is recommended,

• simple foods such as soups, fruits, or vegetables,

• water and herbal teas for hydration.

Exact guidance may vary depending on the retreat format and individual needs.

Post-Retreat Nourishment and Integration

After the psilocybin experience, gentle nourishment can support the transition back into daily routines.

Many people find it helpful to:

• eat warm, simple meals,

• continue drinking sufficient water,

• listen to the body’s signals rather than forcing habits.

Nutrition during this phase supports integration, alongside practices such as journaling, rest, and reflection.

Integration, Awareness, and Self-Care

The days following a retreat are an important period for integration. Alongside psychological reflection, maintaining a balanced and mindful approach to food can support this process.

Some participants notice natural shifts in preferences or habits. If certain changes feel supportive, they can be explored gradually and without pressure. Integration is not about immediate change, but about allowing insight to settle over time.

A Supportive Element, Not a Prescription

Nutrition is one element within a wider framework of preparation, guidance, and integration. Individual needs differ, and there is no single diet that suits everyone.

Participants are always encouraged to follow the specific guidance provided by their retreat facilitators and to approach dietary choices with care, awareness, and self-compassion.