ADHD and Eating - Understanding Food Challenges

Introduction 

My name is Lisa Smith and I am a registered functional nutritionist, trainer and senior lecturer at the College of Naturopathic Medicine. I work with many neurodivergent clients, helping them to better understand their eating patterns. Attention Deficit Hyperactivity Disorder (ADHD) and disordered eating can often go hand in hand. My role is to help clients make changes that allow them to get the right nutrition and enjoy a more balanced, nutritious diet. 

Some people believe the link between ADHD and hyperactivity means those with the condition may have smaller bodies because they are constantly moving around. In fact, this is not the case. Studies have shown adults with ADHD are more likely to be obese than their neurotypical counterparts (1). As well as the health implications of this, it can lead to a negative body image and low self-esteem. 

Why Diet Assessment for ADHD Requires a Different Approach Than for Neurotypicals 

When someone has ADHD there is no point assessing their nutrition in the same way as a neurotypical individual. For example, 'intuitive eating' would not work for someone with ADHD. Intuitive eating means listening to your body's signals for hunger and fullness instead of following strict diet rules. It's about tuning into what your body needs.   

Individuals with ADHD often struggle with interoception, the ability to perceive internal body signals, including hunger and fullness cues. This makes it challenging to follow the core principles of intuitive eating, which rely on recognising and responding to these cues. 

There are a number of different ways in which ADHD can affect a person's food intake, so it is helpful to explore some common issues and find ways to overcome these. 

Binge Eating and ADHD 

One of the ADHD symptoms that is sometimes misunderstood is hyperfocus. In terms of productivity, it may sound ideal to lose yourself so deeply in a task that you forget everything else, but actually it can be problematic. 

When hyperfocus kicks in, a person with ADHD may forget to eat or drink anything during the day. As a result, they are absolutely ravenous by night time. This may cause them to eat large amounts in a very short time. 

Their dopamine starved brain doesn't usually crave fresh, healthy produce, but instead seeks out sugar, caffeine and salt. The need for dopamine, plus poor impulse control, means a person with ADHD may frequently binge late at night. Unsurprisingly, this can lead to weight gain. 

Sensory Sensitivities 

If you have ADHD, the world is already an overwhelming place. One thing that a person can have control over is the type of food they eat. Certain tastes, textures and smells might be more comforting than others, but this can lead to a bland and unvaried diet that lacks essential nutrients. 

Food Planning and Preparation Challenges 

Planning and preparing meals can feel like too much when you have ADHD. It can impair executive functions, which are the mental skills needed for planning, organising, and managing time. This makes it challenging to create meal plans, grocery shop efficiently, and follow through with cooking. 

Many people with ADHD struggle with managing their time effectively, leading to procrastination or difficulty estimating how long tasks will take. This can make following a recipe feel totally overwhelming. 

Stress and ADHD Eating 

When we are stressed, we have no option but to be our true selves. People with ADHD often feel the need to mask who they are, and this becomes much harder when they are experiencing stress. This can cause the brain to be starved of dopamine, and individuals may seek out comfort foods to try and replenish the deficit. 

These comfort foods may include sugars and carbs, for example crisps and chocolate. Whilst they may give an instant hit of dopamine, they do not provide sustainable energy. This can cause a rollercoaster effect for a person's physical and mental energy. 

How Can Someone with ADHD Better Manage Their Eating Habits? 

Thankfully, there are manageable changes we can implement to ensure a person with ADHD gets the nutrients they need, and that their mood and energy stay on a more even keel. 

Start the Day Right 

Eating breakfast is extremely important. By skipping this meal, the body is immediately put into 'flight or fight' mode.  

Breakfast helps stabilise blood sugar levels. This is crucial for maintaining consistent energy and mood throughout the morning, reducing the likelihood of irritability, fatigue, and difficulty concentrating.  

Try starting the day with something quick and simple like scrambled eggs, or a smoothie made from frozen smoothie mix. Always remember to include a source of protein to help to prevent a sugar spike – mixed seeds, nut butters or tofu. 

Keep it Simple 

It is hugely important that any changes I recommend for my clients are manageable. The last thing I want to do is overwhelm them with unrealistic food goals. We are not aiming for perfection, but we are aiming to make their diet better. 

Sometimes people with ADHD can have an 'all or nothing' approach to life. This may not be sustainable, so instead I try and encourage some easy tweaks. 

Ready Meals 

Ready meals may have a reputation for being full of salt and sugar, but they have definitely improved in recent years, and it is possible to buy ones that offer a good balance of protein and veggies. Having ready meals in the fridge can take the thought and effort out of cooking. 

Healthy Swaps 

There is no point getting someone to eat something they don't like, so I work with the person to find healthier versions of their favourite foods. For example, if someone loves crisps, I would encourage them to swap these for the veggie version. 

Stress-Free Meals 

ADHD'ers are unlikely to want to prep a complex dish, so we would work together to come up with a set of meals that they can make with little effort. Finding five or six choices of easy breakfasts, lunches and dinners means we can take the stress out of eating. 

The Importance of Protein 

Protein helps stabilise blood sugar levels, which can prevent energy crashes and mood swings. Stable energy levels are crucial for people with ADHD, as fluctuations in blood sugar can exacerbate symptoms like inattention, irritability, and impulsivity. 

Protein provides amino acids like tyrosine, these are the building blocks for neurotransmitters such as dopamine and norepinephrine. These neurotransmitters play a key role in attention, focus, and impulse control. 

There are simple ways to add protein into a diet, for example  

-adding collagen to coffee  

-sprinkling seeds and nuts onto porridge, or  

-including eggs in one of your meals.  

Conclusion 

Whilst managing diet with ADHD can be challenging, there are some simple ways to incorporate more of what your body needs. Making subtle changes can have a huge impact on energy levels and mood, so by introducing these changes gradually, it is possible to lead a more balanced, calm life. 

About the Author 

Lisa is the founder of Nutriology, an organisation dedicated to helping neurodivergent individuals develop a better relationship with food. You can follow Nutriology on instagram here.