The surprising ways ADHD impacts nutrition and how a Dietitian can help
A PSA to all of those with ADHD: you’re not alone if you find food, well… hard. A lot of talk about ADHD and diet centres around what foods to avoid. But just as important (if not more) is how much of a struggle consistently nourishing your body with ADHD can be when common symptoms like impulsivity, hyperactivity and inattention are at play. Here are five ways ADHD can make eating hard and what you can do with the support of a Dietitian.
ImpulsivE Food Choices
A common trait of ADHD? Impulsivity. And yes, this extends to food choices. Those with ADHD may find themselves impulsively snacking, ordering in or buying food when not hungry. Identifying practical tips to navigate impromptu eating that genuinely fit your day-to-day life is key. This looks like rallying support with meal planning, writing grocery lists and having balanced convenience food options readily available. Learning mindful eating skills and what hunger and fullness feel like are also game-changers.
ROLLER COASTER Eating Patterns
ADHD can disrupt routine, time management, motivation and ability to switch between tasks. The end result? Forgetting to eat, skipping meals and feeling too overwhelmed to eat or prepare food, all of which can eventually lead to feeling out of control around food and overeating later on. Establishing a structured eating routine ahead of time and identifying nourishing and appealing convenience foods to stock up on all helps. Your body needs a consistent stream of nutrients across the day!
Selective Eating and Sensory Sensitivities
Food textures and flavours putting you off? Turns out that sensory sensitivities and selective eating patterns are common in ADHD. You may find certain textures, flavors or smells become incredibly unappealing and limit what you feel like eating. Here, support from a Dietitian with expertise in sensory processing and picky eating can help you feel confident you are meeting your nutrient requirements. Long-term, a Dietitian also helps you work towards exploring and expanding your preferences to different textures, flavours and smells.
NutriENT Deficiencies
If the previous points so far haven’t already hinted, the fast-paced nature of ADHD can make it challenging to focus on balanced nutrition, potentially leading to nutrient deficiencies. This isn’t ideal when it comes to nutrients essential for adequate brain health such as omega 3 fatty acids, known for supporting cognitive function.
Emotional Eating
Emotional eating isn’t exactly uncommon across the general population. And in ADHD, it’s even trickier - there is greater need for stimulation, difficulty regulating emotions and dysregulation of dopamine, the feel-good reward hormone. Food has a heightened neural-response in ADHD and releases a hefty rush of dopamine. Add this all up and food becomes incredibly comforting and distracting when dealing with emotions in ADHD. No surprise it can easily turn into overeating or binging when coupled with impulsivity. Step one? Be kind to yourself (this is a big one!). Step two is to build your support system (including a Dietitian!) to uncover healthier coping strategies and nurture a compassionate, curious approach to emotional eating. Easier said than done we might add.
ADHD can bring some twists to your nutritional journey, but you don't have to do it alone. Embracing the guidance of your healthcare team including a Dietitian can unlock the potential for a more nourished and fulfilled life. Our team is here to be your nutritional ally. Together, we'll create a personalised plan that fits your unique needs. Book an appointment today.
