Gut Health and ADHD – Building a Healthy Connection

My name is Dana Chapman and I am a Nutritional Therapist. I have a passion for empowering individuals to achieve optimal health through personalised nutrition and lifestyle. My work with clients takes into account their dietary habits, lifestyle, mental health, and physical activity to promote long-term wellness. 

For the first couple of years of my career, my focus was mental health. More recently I have worked with clients with Attention Deficit Hyperactivity Disorder (ADHD), helping them with their unique challenges.

Sometimes individuals seeking treatments for ADHD are given medication but not offered any other option if this isn't right for them. Whilst medication can improve ADHD symptoms for some people, it may have unwanted side effects. I want my clients to know that an improved diet that boosts gut health can be hugely helpful, whether as an alternative to, or alongside ADHD medications.

The Gut-Brain Connection

The gut-brain axis is a communication network between the gastrointestinal system (your gut) and the central nervous system. The gut microbiome (gut bacteria) are the diverse community of microorganisms that reside in your digestive tract, primarily in your large intestine. The gut microbiome plays a huge part in our health, it helps us digest our food, it creates vitamins and it controls a large portion of our immune system.

Gut microbes can also produce and modulate neurotransmitters such as dopamine and serotonin. These are crucial for attention, mood, and cognitive function. Imbalances in the gut microbiome may contribute to neurotransmitter dysregulation which can contribute to ADHD symptoms.

Over 90% of your serotonin, more than 50% of your dopamine and all of your GABA (gamma-aminobutyric acid) is made in your gut.

Research into the gut microbiome and ADHD is in it’s infancy, but what it is starting to show is that individuals with ADHD have a less diverse gut microbiome than neurotypical individuals. 

How is your Gut Like a Forest?

A fun and easy way to picture your gut microbiota is to imagine it like a forest. The beneficial bacteria, yeasts, and fungi in your gut are like the different species of plants in a forest and live in symbiosis with one another.

Imagine a bulldozer were to knock out the big trees in the forest. In this analogy, the 'bulldozer' may be stress, antibiotics or a lack of diversity in your diet. Were this to happen, the small shrubs that live underneath those trees which were previously protected from sunlight, will start to die because they now are exposed. 

This leaves room for other 'weeds' (or bacteria) to overgrow in that area. This can disrupt the gut-brain connection and cause stomach problems. My job is to help my clients to find ways to support their gut health to prevent this happening.

Your Gut and Your Immune System

Another reason your gut is important is because it houses 70% of your immune system. If your immune system is not working effectively, it can lead to inflammation in your body.

If this happens, your neurotransmitters cannot bind to the neurotransmitter receptors. This means that they cannot become active, and your ADHD symptoms can worsen. 

Gut microbiome imbalance, known as dysbiosis, can also lead to a weakened intestinal barrier, resulting in "leaky gut" syndrome. This is where harmful substances leak into the bloodstream and trigger inflammation. 

This inflammation can affect brain function, potentially worsening ADHD symptoms. Studies (1) show an imbalanced microbiome may exacerbate issues like inattention, hyperactivity, and mood instability by disrupting neurotransmitter production and immune responses.

Practical Tips for Good Gut Health

-Good Gut Health Starts Before You Even Eat

My first tip is to always eat sitting down. Look at your food properly before you lift your fork to your mouth - this starts the digestive process. Make sure you chew effectively, ideally chewing each mouthful between 20 and 40 times. Chewing like this will allow your body to properly absorb the nutrients from your food.

-Eat 30 Different Plant Foods Per Week

This might sound like a lot, but don't panic - it's easier than you think! Plant foods can include fruit, vegetables, nuts, seeds, beans, lentils, herbs, tea and coffee. Try throwing a handful of seeds on your breakfast, buy a bag of mixed salad leaves for variation, or add half a tin of lentils or beans to your chicken dish.

-Level-Up Your Fibre Intake

Ideally, we should be aiming to eat 30 grams of fibre per day. You can get this from foods such as nuts, seeds, whole wheat pasta, wild and wholegrain rice, beans, lentils and raspberries.

-Get Your Fill of Polyphenols

Polyphenols are a group of naturally occurring compounds found in plants that have potent antioxidant properties. They help to reduce inflammation, protect against cardiovascular diseases, and feed the gut microbiome. Polyphenol-rich foods and drinks include dark-coloured fruit and vegetables such as berries, pomegranate and red peppers, as well as dark chocolate, green tea and coffee.

Conclusion

In conclusion, understanding the connection between gut health and ADHD can be helpful in managing symptoms through nutritional strategies. 

By focusing on a balanced diet rich in fibre, probiotics, and polyphenols, individuals with ADHD can support a healthy gut microbiome, which in turn may help regulate neurotransmitter production and reduce inflammation. 

While diet alone is not a cure, incorporating gut-friendly foods into a comprehensive ADHD management plan can play a crucial role in improving focus, mood, and overall well-being. 

About the Author

Dana is the founder of DC Nutrition, where she works with organisations and individuals who want to take control of their mental health and cognitive function. 

If you would be interested in arranging a one-to-one session to discuss your individual needs then you can contact Dana here. You can also follow her on Instagram.