ADHD and Eating - Part 1

The Fridge Door Nightmare

I’m standing in front of the fridge with the door open again, thinking, “Why am I here?” while, at the same time, thinking, “Oh God, there are vegetables dying in the bottom of my fridge, and I daren’t even look at that cottage cheese at the moment because God knows when the use-by date was. If I look, I’ll have to deal with it right now, because there is no later with my ADHD mind. My reality is: it’s now or not now!”

All this, just to get one item out. I actually have to leave the room and come back because my working memory is worse now than it has ever been after treatment for cancer, and now the beautiful but debilitating effects of menopause. I speak to many women my age, and they’re all having these ‘moments’, wondering if they’re completely losing their minds.

So, as you might imagine, putting a meal together can be quite a challenge sometimes, especially if you haven’t slept well, forgot to drink your water again, oh, and forgot to go shopping!

I’m trialling having a whiteboard stuck to the door of my fridge at the moment. It has two lists: what’s inside the fridge and meals I thought I could make when I was randomly picking things up at the supermarket.

Nutritional Knowledge and Understanding Is Only Half the Story

My truth is, I’ve actually got advanced qualifications in nutrition, but most nutrition schools assume a very neurotypical view: eat this, do this, food is medicine, eat properly and you’ll be healthy, etc., etc. It’s not wrong, but for many ADHDers it needs to be a lot more flexible, nuanced, and sometimes just easier. It needs to take into account executive functioning skills, which differ from day to day.

We often have interoceptive challenges where we just don’t get the hunger or thirst cues, especially if we’re in hyperfocus, affecting up to 96% of ADHDers according to research conducted by SO Nutrition. We may have sensory and texture issues where we feel we just can’t eat some types of food. Throw autism into the mix as well, and there might be safety around particular foods and not wanting to experiment or try new ingredients.

The ”SO Nutrition” report also found that the top three foods ADHDers did not like were mushrooms, tomatoes, and bananas. They also found that 90% of adults with ADHD struggle with impulsive eating, and 63% report missing meals regularly.

“So Nutrition’s Sarah Osborne explains: “For neurodivergent individuals, impulsive or emotional eating often goes beyond food itself and can relate to brain chemistry and biochemical balance, as well as being a response to emotions such as stress, frustration and feeling overwhelmed.”

Many neurodivergent people have issues with their gut or microbiome, resulting in a leaky gut and other IBS (Irritable Bowel Syndrome)-type symptoms.

We eat for and with our emotions: happy, sad, bored? We eat for comfort and sometimes for dopamine when we might be sensory-seeking. Binge eating can be a real problem, coupled with not knowing when to stop, and before you know it, the whole packet of crisps or biscuits is gone. SO Nutrition also found that 91% of ADHDers found it difficult to plan or prepare meals.

ADHD and Taking Medication

Timing is everything when you are taking stimulant medication for your ADHD, and it can really ease nasty side effects. Medication works best when your body absorbs it properly. One of the ways you can support that is by making sure you get enough protein. Protein can have a positive effect on ADHDers since it supports neurotransmitters that require protein-rich foods.

However, the problem is that stimulant medication often lowers your daily appetite.

It’s Hard and We Need a Compassionate Approach

So there’s a lot going on with the daily task of feeding ourselves. It’s complex, and there’s a lot of information out there that isn’t always very helpful, especially if you go down a rabbit hole on social media.

Food is trendy, and nutritional advice changes all the time and can seem very complicated. Your nutritional needs also change at different stages of life.

What DO We Need?

We need a different and nuanced approach to feeding ourselves that allows for all our different bodies and our individual brain chemistry.

Dr Miguel Toribio-Mateas, in his new book ADHD Body and Mind: A Compassionate Guide to Rewilding Your Nervous System with Neuroscience, Nutrition and Gut-Brain Health, suggests a wonderful framework (not a set of rules) called PHOCUS.

“P is Protein: fuels neurotransmitters like dopamine, stabilises energy, and helps prevent hangry brain spirals.

H is for Herbs, Healthy Fats, and Hydration: supports brain function, mood, and memory.

O is for Optimal Carbohydrates: provides slow-release energy and nourishes gut-brain communication.

C is for Colourful Plants: enhances brain health and microbial diversity.

U is for Unprocessed, Unique Umami additions: keeps meals satisfying, sensory-rich, and interesting.

S is for Self-Kindness Toolkit: practical supports, from routines to supplements, that make nutrition feel more doable, not daunting.”

I highly recommend Dr Miguel’s book for a deeper and more compassionate understanding of just how magical and complex we really are.

To Conclude

Food is fuel for the body and brain. It affects every single cell in our body, helping us to focus and improve our mental health. But for the ADHDer, it is also about nervous system regulation and helping our body to feel safe and calm — and of course, we all want safety and peace.

References:

https://adhdandnutrition.co.uk/blogs/news/nine-in-10-people-with-adhd-struggle-with-impulsive-eating  date visited 10/05/2026

ADHD Body and Mind: A compassionate Guide to Rewilding Your Nervous System with Neuroscience, Nutrition and Gut-Brain Health by Dr Miguel Toribio- Mateas pp. 216/217