ADHD is often associated with impulsivity and cognitive issues, but what rarely gets talked about is how it impacts our relationship with food. A mix of dopamine deficiency and susceptibility to stress leads to poor impulse control and struggles with emotional regulation. This means people with ADHD are far more likely to experience disordered eating. This can manifest in the form of overeating, binge eating, and emotional eating.
Dopamine, the elusive feel-good chemical.
Dopamine is the brain’s reward chemical, and if you have ADHD, chances are your brain isn’t producing or using it efficiently. In some instances conversion to dopamine is inefficient, in others the building blocks for making dopamine are lacking. When this occurs you are more likely to seek out quick dopamine hits. Food is one of the fastest and easiest way to get light up the dopamine pathway. Especially high-sugar, high-fat, ultra-processed foods.
Impulse control?
People with ADHD struggle with self-regulation – not just in work or study but also with food choices. That means when the craving hits, there’s very little in the way of an internal voice saying, “Do you really need that third slice of cake?”Instead, it’s more like, “That looks good. Eat it. Now.” It’s not a matter of knowing better, it’s about the ADHD brain’s difficulty in pausing between the urge and the action. Many nutrition professionals lack this insight and find themselves struggling to work effectively with neurodivergent clients.
Emotional eating provides a comfort blanket in a stressful world.
ADHD comes with a rollercoaster of emotions. Frustration, boredom, overwhelm and living in ‘fight or flight’. All of these are common and often intense. As well as seeking dopamine fixes, ADHD comes with raised cortisol and potentially low serotonin levels, both lead to cravings for starchy foods and can lead to over eating and eating when not hungry.
Also, because many people with ADHD struggle to recognise hunger signals and signs of fullness, eating can often be driven by external factors like emotions.
So, how do you break the cycle?
Managing ADHD-related disordered eating isn’t about ‘just having more self-control’. It’s about understanding how your brain works and setting up strategies that work with it. This includes deeper work to support your body’s response to stress signals and neurotransmitter production.
1. Dopamine diversification and support
If your brain is constantly hunting for dopamine, give it some alternative sources. Exercise, music, creative hobbies, and even fidget toys can help satisfy the need for stimulation. You can also support your body’s production of dopamine. If you have digestive issues like IBS, bloating or heartburn, you might not be making enough amino acids which are the building blocks for neurotransmitters. You may also be lacking in key nutrients that act as co-factors for dopamine. An imbalance in omega 3 and omega 6 fats can also impact dopamine signaling.
2. Structure your eating
Spontaneous eating tends to lead to impulsive eating. Try to have regular meals and snacks planned throughout the day so your brain isn’t constantly screaming, “FEED ME NOW.” Protein-rich foods and balanced meals help keep blood sugar stable, reducing the urge to binge on whatever’s within arm’s reach.
3. Reduce decision fatigue
ADHD brains hate making decisions. If there’s a whole array of snacks available, chances are you’ll grab the most appealing (aka the most processed, sugary option). Try keeping healthier snacks within easy reach and the more tempting ones out of sight.
4. ADHD-friendly mindful eating.
Traditional mindful eating techniques can seem boring if you have ADHD. Instead of sitting in silence chewing each bite 37 times, try using sensory engagement – different textures, strong flavours, and eating without distractions.
5. Compassion over criticism
Most importantly, be kind to yourself. ADHD and eating struggles are real and beating yourself up over it will only make things worse. Your brain is wired differently, and once you start working with it rather than against it, that biscuit tin might just lose its irresistible grip. Awareness is the first step, and from there, figure out what works for you. Or seek support from the Brain Food Nutrition Clinic. Our Clinical Nutritionist understands the challenges you might face and offers a non-judgemental approach to helping you find solutions. Get in touch using the contact form below.
