How the food you eat impacts your ADHD symptoms.

In regards eating a well balanced, ADHD can bring many challenges such as:

• Sensory aversions to foods

• Food intolerances or sensitivities

• Craving high sugar foods

• Poor appetite because of medications

• Forgetting to eat.

• Binge Eating Disorder

• Poor digestion / Gut issues

• Impusive eating / Impuslvie food choices

• Emotional eating

  Some ways that poor nutrition and irregular eating habits can impact ADHD symptoms include nutrient deficiencies and poor blood sugar regulation.

  There are many essential nutrients which when deficient, result in less than optimal brain function, consequently making daily tasks and functioning really difficult.

  Iron, Zinc, Magnesium, Vitamin D and Omega 3 fatty acids

  As an example, deficiencies in important nutrients such as Iron, Zinc, Magnesium, and Vitamin D can impair the production of neurotransmitters like Dopamine and Norepinephrine, which are essential for regulating mood, focus, attention, and impulse control. As well as these, Omega 3 deficiencies can impact attention, impulsivity, memory as well as Neurotransmitter production. While this is not an exhaustive list, this is just an example of how nutrient deficiencies may be impacting your ADHD symptoms.

  I find that people with ADHD often need supplementation, at least initially, to manage their symptoms, as well as dietary changes. It is important though that you work with a knowledgable practitioner to tailor any treatment to your individual needs.

  Whole Foods for Gut Health and Inflammation

  Eating a diet rich in whole foods, including fruits, vegetables, whole grains, proteins and healthy fats ( olive oil. coconut oil, avocado, butter) supports gut function and reduces inflammation in the body and brain. A healthy gut microbiome is crucial for optimal brain function and may help mitigate ADHD symptoms. Remember: Have a rainbow your plate!

Stabilising Blood Sugar Levels

Stabile blood sugar levels are incredibly important for managing ADHD symptoms. Think about your brain feels if you, for example, eat a piece of white toast with jam for breakfast and then chuck a coffee on top or you miss breakfast and don’t eat until 11 or just have a coffee and nothing else vs if you have Eggs on whole grain toast. I know, for me, if I don’t have a breakfast with protein, good fats and complex carbohydrates, i’ve got brain fog, i’m scattered, forgetting this, unable to focus and my memory definitely leaves something to be desired. Fluctuating blood sugar levels, often resulting from irregular eating habits or consumption of processed foods high in refined sugars, can negatively impact attention, mood, focus, and energy levels. Choosing nutrient-dense foods that provide sustained energy, such as complex carbohydrates, lean proteins, and healthy fats, can help stabilize blood sugar levels and support cognitive function.

By prioritizing nutrition and adopting healthy eating habits, individuals with ADHD can optimize their brain health, support neurotransmitter function, stabilize mood and energy levels, and improve overall well-being. It is important to recognise that while nutrition is just one aspect of ADHD symptom management, it can have a significant impact on symptom severity and daily functioning.