4 adults in winter clothes looking at a different camera. They each have a cup of coffee. For an article on ADHD and eaitng.

By: Laura Henson, RD, LDN

October is ADHD awareness month, so this is a fabulous time to talk about nutrition and nourishing yourself as a person with ADHD.  As a dietitian with ADHD myself, I jumped at the opportunity to write this article (then regretted the commitment as the deadline approached, extended the deadline, watched a YouTube video about learning to sew clothes, folded a blanket, and THEN actually started writing). 

What is ADHD?

ADHD is a common brain difference which impacts an individual’s ability to regulate their attention. A person with ADHD may also struggle with hyperactivity and/or impulsivity.  The 3 types of ADHD are inattentive, hyperactive/impulsive, and combined. 

Graphic of iceberg with a smaller piece above the water and a larger piece below. Shows the impact of ADHD on self care and nutrition

How ADHD Can Impact a Person’s Nutrition:

  • Decreased object permanence or “out of sight, out of mind”
    • forgetting there is food in the fridge/pantry
    • eating only when they see food and/or someone eating
  • Decreased interoception (the sense of the body’s internal physiological state)
    • hunger and fullness cues may be less recognized by the brain than other cues/information
    • experiencing less obvious cues for hunger, such as mood swings (“hanger”), increased thoughts about food, fatigue, nausea, etc.
  • Decreased proprioception (the body’s ability to sense its position, movement, or force without the use of sight)
    • not noticing physical symptoms of fullness, such as the expansion of the abdomen
  • Difference in perception of time
    • ADHD brains often sense time as “now” or “not now” which makes it difficult to plan when to eat, especially if only using body cues in the moment
  • Impulsivity
    • eating something without pausing to consider the impact of that choice, such as consuming dairy when lactose intolerant, or eating a snack when actually hungry for a full meal
  • Emotion Dysregulation
    • ADHD brains can experience emotions very intensely which can result in decreased interoception and/or distraction from bodily needs
  • Hyperfocus
    • becoming so absorbed in a task that they are not fully in tune with bodily needs, which can result in going hours without eating
  • Physical Hyperactivity
    • difficulty sitting still for long periods of time and needing to move their body by fidgeting or exercising which can increase their nutritional needs
  • Executive Dysfunction
    • becoming overwhelmed by food decisions
    • having difficulty with grocery shopping due to lack of planning or avoidance
  • Sensory Differences
    • Not all ADHD brains have sensory differences. However, it is very common and can involve all or any mix of the 5 senses (smell, sight, taste, sound, touch).
    • limited food acceptance or difficulty eating in restaurants/groups
A graphic with ADHD Disorder Eating written in the middle. The sqaure is broken up into 4 sections with the words foretting to eat, overwhelmed by food decisions, Hanger/Delaying too long, Getting bored with your food, and evening binges.

Graphic by Sam Dylan Finch

Tips for Staying Nourished

One awesome thing about ADHD brains is that they can be very creative and develop unconventional ways to stay nourished. Even though fueling an ADHD brain can be very challenging and inconsistent at times, it is important to focus on what works for YOU, not what others say you should eat or the latest food trend.

Here are a few of my most recommended tips:

  1. Utilize body doubling: grocery shop and/or make meals with someone else, either in person or virtually
  2. Aim to eat consistent meals within a flexible time frame. For example:  Breakfast 7-10am, Lunch 10am-1pm, Snack 1-4pm, Dinner 4-7pm, Snack 7-10pm
  3. Consider utilizing reminders (handwritten or technological):  Post-it notes on mirrors/cabinets or reminder apps
  4. Utilize convenience foods:  pre-cut veggies or meat, pre-prepared meals, takeout, fast food, meal delivery services, etc.
  5. Accommodate sensory needs: dim the lights, wear gloves for food prep, wear looser clothing, listen to calming music while grocery shopping, eat at restaurants during less busy times, etc.
  6. Keep food options visible when possible: utilize cabinets without doors, put baskets of snacks on tables/counters, arrange fridge with important food items within eye-level
  7. Utilize simple meal guides:  For example, The Plate-By-Plate Method or Meal = main dish + side

A Quick Note about ADHD and Eating Disorders

Unfortunately, many of the characteristics of ADHD can increase the risk for developing an eating disorder. If you think you might have an eating disorder, you can complete a quick screening assessment here.  Our practice specializing in eating disorders and we understand this important overlap in ADHD and eating disorders. 

We Are Here to Help

At Lutz, Alexander & Associates Nutrition Therapy, we are here to support you in eating well – however that looks like for YOU! We have a team of dietitians who have gained advanced training and experience working with individuals with neurodiversity.

Contact us today.

 

Other Resources About Nutrition and ADHD: 

References

https://www.additudemag.com/what-is-adhd-symptoms-causes-treatments/

https://www.understood.org/en/articles/what-is-adhd