Resources

By Jess Kasriel

Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental condition characterised by symptoms such as inattention, impulsivity and hyperactivity. These symptoms can greatly affect an individual's eating habits in various ways.

People with ADHD may struggle with planning and preparing meals due to executive dysfunction, which is an impairment in the brain's ability to manage thoughts, tasks, time, and decisions.

When nutrition is combined with other treatments like therapy and/or medication, it can be an effective way to manage ADHD symptoms and their severity. Knowing which foods to prioritise and which to avoid can be beneficial for individuals with ADHD.

When nutrition is applied in a balanced way, then there can be a reduction in ADHD symptoms and an improvement in overall health. Here are some examples of what you might expect from experiencing more balanced blood sugars:

Balancing blood sugars is key for people with ADHD as it can support more stable mood and energy levles. In order to do this, it is recommended to eat the main macronutrients (protein, carbohydrate and fats) at each meal. Using the Plate Method (shown below) can be a really easy and convenient way of ensuring you’re eating a good variety of nutrition:

Image: taken from thenutritionjunky.com

Protein is super key as the amino acids are used to create the neurotransmitters in the brain e.g. dopamine, norepinephrine and serotonin.  These are chemical messages sent from your brain to different parts of your body. Ensuring protein is present at every meal and snack is important as it helps to balance your blood sugar, maintain focus and helps to keep you fuller for longer.   

Carbohydrates are the body's most efficient energy source, supplying fuel to all your cells in the form of glucose, or blood sugar. This fuel supports the functions of your organs and overall bodily processes, as well as any physical activities you engage in.

Choose complex carbohydrates versus simple carbs. Complex carbs contain more fibre, which helps to increase satiation, supports the gut microbiome and balances the blood sugars more. Of course, it is important to include ‘pleasure foods’ which are higher in sugar – ideally add some protein with it or eat them after a meal to reduce any potential blood sugar spike. 

Fats are great for satiation of a meal, they add taste and provide great energy. We also need fat for their fat-soluble vitamins (A, D, E and K) and to protect our organs. There is a lot of research today showing the benefits of essential fatty acids, particularly omega-3 and DHA, for ADHD and brain health.  They are called essential fats because our bodies cannot produce them and so we need to obtain them from our diet. Therefore, to improve mood and focus, we need these ‘healthy’ fats as part of our diet daily. 

Incorporating 2-3 snacks per day into the diet can also be important to maintain stable blood sugar levels and prevent irritability or impulsivity associated with hunger. This is especially important if you are struggling with disordered eating such as restriction, overeating or bingeing. However, is important to take an individualised approach as every person with ADHD is unique, and what works for one individual may not work for anther. Keeping a food/mood diary to track how different foods affect symptoms and work with a Nutritional Therapist or health professional to make personalised dietary adjustments. 

Including pleasure foods in the diet of someone with ADHD and disordered eating or an eating disorder is crucial for several reasons, despite the general recommendation for a low sugar diet to mitigate ADHD symptoms. Pleasure foods play a significant role in maintaining a healthy relationship with food by promoting psychological well-being and reducing feelings of deprivation and guilt, which can be particularly harmful to individuals with disordered eating patterns. These foods can help satisfy cravings and prevent binge eating episodes, fostering a more balanced and sustainable approach to nutrition. Furthermore, allowing occasional indulgence in pleasure foods can improve adherence to overall dietary guidelines, as it makes the diet feel more flexible and less restrictive. This balance is essential for long-term mental and physical health, providing a sense of normalcy and joy in eating, which is often disrupted in individuals with ADHD and eating disorders.

If you are struggling with eating and feel you need support, don’t hesitate to reach out to us. We’re here to help.

Found this blog helpful? We would love to hear your thoughts! 

In our next blog post we will be looking at the key micronutrients to include in a balanced diet for ADHD. Watch this space…