Optimise Your Brain With ADHD-Friendly Foods

Manage your symptoms, increase your overall health and have fun doing so

Planning a healthy meal, buying all the different ingredients, organising the food and then processing the steps is overwhelming. Our executive function deficits don’t help us.

I get it – ordering a tasty takeaway is much easier.

While there is no evidence that diet causes ADHD, it can play a part in helping you increase your overall health.

Leading psychiatrist Dr Ned Hallowell encourages us to pay attention to the foods we eat.

Studies have also shown ADHD is a risk factor for health complications. For example, ADHDers are at least 5–10 times more likely to have bigger waistlines and are at greater risk of developing type 2 diabetes. One of the many causes for this is temporal discounting, where we have difficulty thinking about the future implications of our actions, so we’d rather focus on eating what’s in front of us.

But it just tastes good now!

I know, I’ve experienced this too. Impulsiveness can lead to poor food choices which include ultra-processed convenience foods high in sugar, additives, unhealthy fats and other undesirable ingredients. Imagine eating those every day…

I was overweight because of poor food choices. I didn’t realise it at the time, but relying on ADHD medication alone is not enough. It was only when I started to prioritise a balanced diet that focused on whole foods, I began to see benefits. The great thing is you don’t have to do this alone.

Perhaps you can relate to the following:

  • ADHDers have low levels of dopamine and norepinephrine (neurotransmitters in the brain), which means we seek more stimulation. It’s also common for us to eat less during the day when on stimulant medication and binge at night.

  • Maybe you finish a box of chocolates, doughnuts, cake or other sweet treats and crave more. ADHDers constantly chase the dopamine hit that sugar and carbs give us.

  • Executive function is a set of cognitive processes which help you focus, organise, plan for goals and more. Executive function deficits can make starting and holding up a healthy daily routine far more taxing.

  • This is caused by a lack of bodily state awareness, also known as poor interoceptive awareness. You may misinterpret your bodily cues for hunger whereas, in reality, it could be something else. Or you only notice you’re hungry when you’re starving.

  • Does your mind constantly race at 100 miles per hour, even at night? Then, when you wake up, you feel groggy and don’t function well? If so, you’re more likely to make impulsive decisions and reach for snacks.

  • Also known as procrastineating. No matter whether you’re not hungry, eating becomes a way to delay the task you’re supposed to be focusing on. Often it’s the sugary and salty snacks we procrastineat on that give our brain a short-term boost. In fact, research indicates a link between binge eating and ADHD, which happens because we crave stimulation, and eating satisfies multiple senses which release dopamine.

Does this resonate with you? If so, then working with an ADHD coach who understands food and nutrition will be beneficial for you and your brain.

By working with an ADHD coach focused on developing your executive function skills, you will learn to eat better and bring the best out of yourself.

  • Setting You Up for Success

    When we work together, we’ll take a holistic view of your diet and lifestyle. We’ll identify problem areas and build practical solutions for positive transformation. As an ADHDer, I know keeping up with a routine is difficult. It’s not about changing the world at once – we’ll start small and simple, allowing you to create momentum.

  • Developing Mindfulness Around Food

    The aim is to become aware of foods that don’t serve you well, and develop a habit of becoming mindful of what you’re eating. ADHDers benefit from eating a balanced diet of whole foods which support brain function and general health. You’ll learn what foods are good for the brain and overall health and develop recipes around them.

  • Fun and Easy Recipe Creation

    Let’s make food fun and interesting for your brain. As an experienced chef and certified health coach, I actively get involved in your nutrition. This means I can help you create menus and recipes based on foods you like. We’ll identify any sticking points which could prevent you from completing the recipes and look at what would make it easier for your executive function.

By the end of our sessions, you’ll feel empowered because you’ll have systems and processes that work with you rather than against you.

Then, a few months down the line, you’ll see positive shifts in your mood. Perhaps you’ll even be enjoying cooking healthy foods.

There is no instant fix, so remember to be kind to yourself. None of us is capable of sustaining drastic change. Change won’t happen overnight, but you can begin heading in the right direction. 

Book a call to discover how food and nutrition can help you manage your ADHD.

Meet Your ADHD Coach

Luke is an ADHD and executive function coach, diagnosed with ADHD himself in 1994. With over 20 years of experience as a qualified chef, he also incorporates nutrition and health coaching into his practice.

He helps adults manage and maximise their ADHD gifts through education, executive function coaching and life coaching to facilitate self-awareness.

Luke specialises in impostor phenomenon, perfectionism, and rejection sensitivity, creating a safe space for clients to uncover their strengths. He works with creative minds, freelancers, mid-career professionals, and entrepreneurs.