New Research Reveals Why ADHD Impacts Nutrition. And How Nuts Can Help

Missing meals is a weekly or even daily habit for 63% of people with ADHD, according to a recent study from neurodiversity experts at So Nutrition.  

The research illustrates the challenges people with ADHD (attention deficit hyperactivity disorder) face when it comes to diet and eating habits, with nine in 10 admitting to struggling with impulsive eating.  

"Skipping meals can be attributed to ADHD’s core symptoms of impulsivity, inattention and executive function differences, which all hinder self-regulation and awareness of internal hunger signals,” explains leading ADHD nutritional therapist Sarah Osborne, founder of So Nutrition.

She told That's Food and Drink: “Similarly, 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.” 

The independent research, conducted with 500 UK adults who have ADHD, attests to the extent of the challenges and has been used in a new report for the healthcare community to provide support and guidance when working with neurodivergent people.  

Sarah Osborne

Sarah Osborne continues: “When eating turns into an emotional and impulsive response, it becomes easy to feel trapped in a cycle of guilt and frustration. We hope our study will support greater understanding of these challenges, which are closely linked to the way the neurodivergent brain responds to the world.” 

ADHD affects around 3.5% of adults and 5% of children in the UK. The study comes at a time when over half a million people are on waiting lists for diagnosis, according to NHS data released in May this year.  

In addition, the research revealed that: 

Nearly all (96%) acknowledged they can forget to eat as a result of being hyper focused on other tasks, with 43% saying this happens often  

Nearly eight in 10 (78%) say they are highly sensitive to certain textures, tastes and smells. Tomatoes, mushrooms and bananas are some of the foods mentioned most 

More than nine in 10 (91%) find it difficult to plan or prepare meals   

With specialisms in nutrigenomics, ADHD and impulsive eating, So Nutrition has worked with hundreds of neurodivergent people dealing with a wide range of dietary challenges. Led by award-winning nutritionist Sarah Osborne, the practice fosters kindness and self-compassion to enhance nutritional goals.  

Here are So Nutrition’s top tips to supporting an ADHD-friendly diet:   

1. Add more into your diet, don't take away 

People often associate diets with restrictive eating but adding more into your diet is usually the best approach to finding better balance. Neurodivgent people are likely to keep eating the same foods, so introducing more variety and having easy-to-follow recipes can make food fun. You can liven up staple dishes and snacks with simple steps. For example, try adding Brazil nuts to your fruit smoothie for a selenium and zinc boost. 

 2. Embrace convenience food 

Many people with ADHD find meal planning and cooking somewhat challenging, due to cognitive differences associated with executive functions, or put simply because their brain works in a different way. If that’s the case, don’t make life hard for yourself. There are plenty ways to use convenience foods within a balanced diet. Tinned mackerel or sardines on toast are packed with vitamins, minerals, calcium and healthy fats, or try adding some tinned black beans into your soup or salad to give it a protein boost. 

3. Keep hydrated 

Most people don't drink enough water and if you're hyper-focused on a task (a common trait with ADHD) it’s very easy to forget. Set yourself reminders – that’s a good message for everybody as being properly hydrated can make a huge difference to how you feel and help reduce hunger cravings. Keep a jug or a two-litre bottle of water where it’s visible, as cues will help form new habits. 

4. Be kind  

New habits take time. Whether you’re supporting family or friends or trying to change your own eating behaviours, it’s important be kind. For adults and children with ADHD, the noise and distractions surrounding food can be overwhelming. Combined with a tendency towards impulsive behaviours and the need to find sameness and safety, this means relationships with food can quickly become complicated. Take small steps towards change – over time they can make a huge difference.  

5. Make food your friend 

ADHD brains tend towards an all-or-nothing approach which can often lead to challenges with food. If that sounds familiar, making food your friend can help you find that middle ground, so you can enjoy what you eat and find better balance. Keep jars of nuts and seeds handy to help with snacking and add a few new items into your cupboard week by week, so you can start to try more meal plans without stressing yourself out. 

To find out more about So Nutrition or for easy-to-follow recipe books including 

100 ADHD-friendly Recipes visit https://adhdandnutrition.co.uk

Managing Adult ADHD: Therapies, Treatments, and Supplements That Can Help

Attention Deficit Hyperactivity Disorder (ADHD) isn’t just a childhood condition — many adults experience its challenges daily, often without even knowing why focus, organisation, and motivation can be so difficult. 

Whether you've been formally diagnosed or recognise symptoms that align with ADHD or similar neurodivergent traits, there are a range of strategies that may help. 

This post explores both conventional and complementary approaches, from medical treatments to natural supplements and therapeutic techniques.

1. Medical Treatments

For many adults, medical treatment can be an essential part of managing ADHD.

Stimulant medications such as methylphenidate (e.g., Ritalin, Concerta) or amphetamine-based options (e.g., Elvanse, previously known as Vyvanse) are commonly prescribed. These improve dopamine and norepinephrine activity in the brain, which are often underactive in people with ADHD.

Non-stimulant medications, like atomoxetine (Strattera), guanfacine or bupropion, may be preferred for those with side effects from stimulants or co-existing conditions like anxiety or high blood pressure.

Medication should always be overseen by a healthcare professional, with regular reviews to ensure the best results and minimal side effects.

2. Therapies and Coaching

Therapeutic support can be especially helpful when combined with medication — or on its own.

Cognitive Behavioural Therapy (CBT): Tailored CBT for ADHD focuses on restructuring unhelpful thought patterns and developing practical strategies for time management, organisation, and emotional regulation.

ADHD Coaching: Professional ADHD coaches work one-on-one with clients to help them build routines, improve focus, and set achievable goals.

Mindfulness-Based Stress Reduction (MBSR): Practising mindfulness can improve attention, reduce impulsivity, and help regulate emotional responses.

Occupational Therapy: Useful for those who need support structuring their environment or adapting work/life tasks to suit their cognitive style.

3. Lifestyle Changes That Support Focus and Mental Clarity

Sometimes, the most impactful changes are the simplest.

Routine and Structure: Keeping a consistent sleep schedule, using planners or visual schedules, and setting reminders can significantly reduce mental clutter.

Exercise: Regular movement, especially aerobic activity, has been shown to boost executive functioning and reduce symptoms of inattention.

Diet: Balanced blood sugar and consistent protein intake throughout the day can help manage focus and energy levels. Consider reducing sugar and highly processed foods that may exacerbate symptoms.

4. Vitamins and Supplements

While supplements aren’t a cure, they may offer support — particularly when dietary intake is insufficient. Always check with a healthcare provider before starting any new supplements, especially if you’re on medication.

Omega-3 Fatty Acids (EPA & DHA): Found in fish oil, omega-3s support brain health and have been associated with reduced ADHD symptoms in some studies.

Magnesium: May help with restlessness, irritability, and sleep, especially in those who are deficient.

Zinc: Plays a role in neurotransmitter function and may support dopamine regulation.

Iron (especially Ferritin levels): Low iron stores have been linked to increased ADHD symptoms — supplementation should only be considered with a blood test and medical advice.

Vitamin D: Essential for mood regulation and immune function; deficiency is common in the UK, especially during winter.

L-Tyrosine: An amino acid that supports dopamine production — some people find it helps with mental clarity and motivation.

5. Alternative and Emerging Therapies

Neurofeedback: A non-invasive therapy where individuals learn to regulate brainwave activity. Though research is ongoing, some report improved attention and emotional regulation.

Light therapy: Especially useful for those who also struggle with seasonal affective disorder (SAD) or disrupted sleep cycles.

Herbal supplements: Options like Rhodiola rosea, Ginkgo biloba, and Panax ginseng have anecdotal support for improving mental energy and focus, but should be used with caution and professional input.

Final Thoughts

Managing ADHD and similar neurodivergent conditions is not about trying to "fix" who you are — it's about discovering what works best for your brain and building a life around your strengths. With the right combination of therapies, routines, and support (including the occasional supplement), it's absolutely possible to thrive.

Have you tried any of these approaches or found other strategies helpful? Share your experience in the comments — your insights might just help someone else on a similar journey.