ADHD's impact goes beyond focus and impulsivity, sometimes influencing how we eat.
I’d be lying if I told you I’ve never finished off an entire packet of biscuits/crisps before I’ve even realised I’ve opened them. Sounds familiar?
Maybe, like me, you’ve even ordered takeaway despite having a fridge full of food because your brain was screaming for that dopamine hit? If you’re nodding along, and you also happen to have ADHD, this article is definitely for you.
Hi there! Berni here. As a neurodiverse personal trainer who’s been there, done that, I know firsthand how our brains can create some complicated relationships with food. The good news? Understanding the connection is your first step toward making peace with your eating patterns.
The science behind the snacking ⚗️
Here’s something that might make you feel less alone: current research suggests that approximately 30% of adults with binge eating disorder also have a history of ADHD.
The connection isn’t just about impulsivity (though that certainly plays a part). It’s actually more about how our reward systems work. The ADHD brain is constantly seeking stimulation and dopamine – the feel-good chemical that we’re quite often running low on. And food is proven to give us a quick dopamine hit. Especially carb-heavy, sugary treats. They light up our pleasure centres quicker than you can say “caramel shortbread”.
Our brains aren’t being greedy though – they’re literally trying to self-medicate with food. Understanding this has been game-changing for me as well as many of my clients.
Recognising the pattern is key 🗝️
You might be experiencing this connection if you:
- Find yourself eating large amounts of food very quickly, almost on autopilot.
- Often eat until you feel uncomfortably full.
- More often than not you eat alone because you feel embarrassed about how much you’re eating.
- Experience feelings of guilt, shame, or distress after these episodes.
- Use food to focus or calm your racing thoughts.
One of my clients described it perfectly: “It’s like my brain is so busy that I don’t even register I’m eating until the packet is empty. Then the shame hits, and the cycle continues.”
Practical strategies that actually work 🙋
The standard advice of “just practice portion control” or “use willpower” is simply not helpful for those of us with ADHD. Instead, you can try these approaches that work with your brain rather than against it:
👉 Make it visual: Use coloured containers for pre-portioned snacks. Our visual brains respond to these cues better than vague concepts like “eat less.”
👉 Embrace routine without rigidity: Having regular meal times creates helpful structure, but be flexible enough that you don’t feel trapped. Try setting gentle reminders rather than strict alarms.
👉 Power up the protein: Starting your day with a high protein breakfast helps stabilise blood sugar and also improves focus. It’s not just good for your body – it’s brilliant for your brain too!
💡 Check out some easy to make high protein breakfast ideas 👉 here 👈!
👉 Mindful eating: Traditional mindfulness techniques can be challenging for those of us with ADHD. Instead, try a quick “senses moment” just as you begin to eat – take a single bite and notice one thing about its appearance, smell, texture, and taste before continuing. For example, you might notice the bright colour of a pepper, the herby scent of a sauce, the satisfying chewiness of bread, or the initial tang of a dressing.
When to consider additional support 🤝
While these strategies can help, sometimes we need a bit of extra support. If your relationship with food is causing significant distress or affecting your daily life, working with professionals who understand both ADHD and eating patterns can be transformative.
Look for specialists who understand both eating disorders and neurodiversity. The right approach acknowledges that your brain works differently. It’s not about “fixing” your brain; it’s about finding strategies that work with your unique wiring.
As a fitness coach, I see myself as a member of your support team. Movement helps regulate our ADHD brains and can reduce binge eating tendencies, but it works best alongside other tailored support.
Your neurodivergent brain deserves understanding 🤍
Remember this: your brain isn’t broken. It’s simply differently wired, and that comes with both challenges and strengths. The eating patterns you’ve developed made sense as coping mechanisms, even if they’re no longer serving you well.
But with the right strategies and support, you can develop a healthier relationship with food. Also, don’t forget that the goal isn’t perfection – t’s progress and self-compassion.
You’re not on this journey alone, and you don’t have to figure it all out by yourself.
Because the truth is, the last diet or food plan you’ll ever need is the one that’s designed to work with your brain, not against it.
If you’d like to work with me contact me at: berntogetfit@gmail.com
