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.
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| Sarah Osborne |
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