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ADHD and Nutrition: How to Work With Your Brain, Not Against It
Hey everyone! Thanks for joining us for a deep dive into a topic that’s super close to my heart: ADHD and nutrition. If you know me, you know time management isn’t my strong suit, so this may be a little long, but I promise the info is worth it!
This KNInsights, we’re not just talking about food. We’re talking about the behaviors behind our eating patterns and how to create strategies that actually work for you. We’ll touch on some nutrients, but our main focus is on the behavioral side of things. This is for you if you have ADHD yourself, support someone who does, or if you simply struggle with things like inconsistent eating, energy crashes, or those frustrating binge-restrict cycles.
Why Does ADHD Impact Our Eating?
At its core, ADHD is linked to lower levels of dopamine, a key neurotransmitter that helps with motivation, attention, focus, and executive function. When dopamine is out of whack, it can lead to challenges with staying on task, managing impulses, and regulating emotions. This can show up in a few ways when it comes to food:
Hyperfocus: You might get so absorbed in a task that you completely forget to eat. You look up and realize eight hours have gone by, and you haven’t had a single meal. (Trust me, I was making this presentation and it happened to me!)
Dopamine Seeking: Sometimes, we eat impulsively because our brain is looking for a quick hit of that feel-good dopamine. This can lead to frequent snacking or binging throughout the day, and then you get to dinner and realize you’ve already eaten a full meal’s worth of food in small bites.
Emotional Regulation: It’s easy to feel like our food struggles are a result of a lack of willpower, but it’s really just your brain doing its thing. It’s not your fault. You’re not undisciplined. You just haven’t found the right strategies for your brain yet.
The ADHD Binge-and-Restrict Cycle
This cycle is a bit different from a typical one. It’s usually a daily occurrence, not a weekly or monthly one. It often starts in the morning. If you take stimulant medication for ADHD, you might experience a suppressed appetite. Even if you don’t, it’s easy to get caught up in your routine and just forget to eat.
So you skip breakfast and hyperfocus on work or a task, and suddenly it’s 1 p.m. and you haven’t eaten. You’re starving, so you grab whatever’s closest—which is usually a quick-fix snack, not a full, balanced meal. This can lead to guilt, and the cycle continues: “I already messed up the day, so I might as well keep going,” or you restrict yourself later, which can lead to a binge.
ADHD and Your Cycle
This is one of my favorite topics! For women, there’s a strong connection between ADHD and our menstrual cycle. Estrogen helps regulate dopamine, and throughout our cycle, our estrogen levels go up and down.
Menstrual Phase: Estrogen and progesterone are at their lowest. This can cause a dip in dopamine, leading to more hyperactivity, difficulty focusing, and mood swings.
Follicular and Ovulation Phases: Estrogen starts to rise and peaks at ovulation. This is when dopamine is more regulated, and you often feel your best, more focused and on top of things.
Luteal Phase: Both hormones start to decline, especially in the week before your period. You might notice your ADHD symptoms flare up during this time.
Understanding this connection can help you be more compassionate with yourself and adjust your strategies accordingly.
Practical Strategies That Actually Work
This isn’t about willpower; it’s about setting yourself up for success.
Forgetful Eating? Try These Cues
Habit Stacking: This is my absolute favorite! Pair a nutrition behavior with a habit you already do consistently. For example:
- After you brush your teeth, drink a full glass of water.
- While you make coffee or feed your pets, make yourself a meal.
- Schedule meal breaks on your calendar like you would a meeting.
External Cues: Use visual reminders to remember to eat.
- Set alarms on your phone (put it somewhere you have to get up to turn it off!).
- Use sticky notes on your desk or fridge with meal reminders.
- Bring a protein bar or piece of fruit to your desk just as a visual cue. Even if you don’t eat it, it might remind you that you’re hungry!
Make Your Kitchen Work for You
Out of Sight, Out of Mind: This is so real! Store produce and other healthy foods on your main fridge shelves instead of in the drawers, where they are easily forgotten. Use clear containers and lazy Susans to keep things visible and organized.
Create “Functional Zones”: If you have the space, designate areas for things like meal prepping or a coffee station. Having an organized space makes cooking feel less overwhelming.
Grab-and-Go is Your Best Friend: When you’re at that “I’m so hungry I can’t even” point, you need easy options. Stock your fridge and freezer with simple grab-and-go items:
- Uncrustables (My personal fave!)
- Chobani Complete protein drinks
- Pre-cut or frozen veggies
- Protein bars (Aloha Bars are a great brand!)
- Yogurt or fruit that doesn’t require cutting
Executive Function-Friendly Meals
The goal is to make things as simple as possible (ASAP):
Meal Planning & Grocery Shopping: Plan one or two options for each meal for the week so you have choices.
Write it down! This is so important—you’ll forget what you planned.
Consider ordering your groceries online to avoid impulse buys and make sure you get all your ingredients.
Don’t be afraid to buy pre-cut or frozen options. It’s not lazy; it’s smart! Frozen greens and microwave rice are two of my go-tos.
“Nutrition by Addition”: Don’t take away your favorite foods. Instead, look for ways to add nutrients to them.
Add frozen chopped spinach to pasta sauce.
Use protein pasta or rotisserie chicken to add protein to meals.
Add a side of fruit to your PB&J sandwich.
Toss frozen veggies or an egg into instant noodles.
Simplify Cooking: Opt for one-pot, sheet pan, or slow cooker meals to minimize cleanup. (Dishes are my nightmare, too!)
Always Have a Freezer Backup: Keep an easy, ready-to-go meal in the freezer for the days when cooking feels impossible.
Sample Meal Ideas
These are just a few ideas to get you started!
Breakfast/Snacks: Protein shakes, yogurt bowls, chia seed pudding, or make-ahead protein muffins.
Lunch/Dinner: Leftovers are your friend! Make extra dinner to have for lunch the next day. Think easy options like sheet pan chicken and veggies, pasta with hidden veggie sauce, or a simple protein with frozen veggies.
The key is to create balance in your meals. Combining protein, carbs, and color (veggies!) will help regulate your blood sugar and energy throughout the day.
I hope this helps you feel more in control of your nutrition and shows you that it’s not about willpower—it’s about finding a system that works with your unique brain.
If you have any questions or want to dive deeper into this topic, feel free to reach out to book your free Nutrition Consultation (I promise it’s not as serious as it sounds, it’s just a way to get to know each other and get your questions answered!).