This article was written by Holly Tritschler (Student Dietitian & Dietetically Speaking intern) and reviewed by Maeve Hanan (Disordered Eating Specialist Dietitian & Founder of Dietetically Speaking).

ADHD doesn’t just affect attention and energy—it can also shape how we eat, think about food, and care for our bodies. Whether you’re navigating impulsive cravings, struggling with meal planning, or feeling stuck in cycles of guilt, you’re not alone—and there are supportive, compassionate strategies that can help.

What is ADHD?

Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental condition that affects around 5–10% of the population (1).

It can impact attention, impulse control, emotional regulation, and energy levels, often influencing many areas of daily life—such as work, relationships, sleep, and eating habits.

In this article we’ll be using the term ADHD which encompasses three subtypes (1) :

• Inattentive: characterised by difficulty maintaining focus (previously called ADD)
• Hyperactive-impulsive: characterised by extreme restlessness in adults, and excessive activity, fidgeting, or talkativeness in children, accompanied by impulsive behaviour
• Combined: a mix of inattentive and hyperactive-impulsive symptoms

In a world built for instant gratification and convenience, it’s no surprise that people with ADHD may struggle with developing a balanced relationship with food. Research suggests they are up to three times more likely than average to develop eating disorders, such as binge eating disorder and bulimia (2).

This article will be covering common food-related experiences with ADHD, though of course, experiences vary between different people with ADHD.

Impulsivity, Hyperfocus, and Food Choices

Maintaining a consistent eating pattern can be particularly challenging for those with ADHD.

Impulsive decision-making may lead to consuming large amounts of highly palatable foods which offer quick satisfaction, regardless of hunger (2, 3).

This can create a sense of loss of control and may lead to feelings of shame and guilt.

Hyperfocus—the deep absorption in an engaging project or activity for hours —can make it easy to miss hunger cues until they become overwhelming (4).

When this happens, it’s understandable that overeating may occur, not out of lack of control, but because your brain was simply focused elsewhere. Recognising this pattern with self-compassion can help in finding gentle ways to support your body’s needs.

Food can be a source of comfort during times of stress, anxiety, or boredom, and a way to manage overstimulation.

There’s nothing wrong with turning to food for support, but ADHD can make it harder to recognise when you’re full, sometimes leading to eating past fullness  which can cause frustration or self-criticism (5).

Executive Function and Eating

Individuals with ADHD may have trouble with organisation, sticking to one task and difficulty prioritising activities (6). This has nothing to do with intelligence or responsibility, ADHD brains just work differently when processing information. 

Understanding these symptoms of executive dysfunction can help build compassion with yourself if you struggle with building habits around:

• Planning meals: The mental load of meal planning can be difficult for many people, and especially so if you have ADHD. It requires fore – planning and time management, both of which can be an obstacle to food shopping and preparation

• Eating at regular intervals: Poor interoception (awareness of internal body signals) makes it harder to recognise hunger and fullness cues, leading to irregular eating patterns (7).

Reward Seeking, Emotional Dysregulation and Food

Research suggests that people with ADHD tend to have low levels of dopamine, which affects their sense of reward and motivation (8).

Since high-sugar, high-fat, and processed foods cause dopamine spikes, people with ADHD may crave these foods for quick pleasure and stimulation (9).

Understanding differences in the body’s chemical pathways can help alleviate feelings of self-blame and negative talk. It is not your “fault” if you find yourself craving highly palatable food. It is a natural response to distinctive hormonal levels. 

People with ADHD also often face unique mental health challenges and are at high risk of anxiety, low self-esteem and emotional dysregulation (3,7). 

Turning to food for comfort is a valid way to cope with intense negative emotions.

But without alternative strategies to manage emotional regulation, it’s easy to become overly reliant on food, leading to a cycle of impulsive eating followed by guilt or self-criticism.

It can be really helpful to identify these patterns and aim to bring in other forms of reward and comfort when able e.g. playing a game you enjoy, using to-to list apps if you like ticking things off a list, joyful movement, watching a show, journalling, ringing a friend etc.

How Diet Culture Complicates Things

ADHD brains are already handling so much, often constantly suppressing or masking their symptoms to meet social expectations and avoid negative judgment. 

Rigid rules around food only make this worse when pressure is put upon eating the “right” way.

Hyper fixation and a tendency toward all-or-nothing behaviours also makes people with ADHD even more vulnerable to adopting highly restrictive diets, which can lead to negative relationships with food.

This can be made worse by the effects of ADHD medication which can lower appetite and lead to weight loss, fuelling disordered eating. 

Restriction can backfire more intensely with people with ADHD in the following ways:

• They are more likely to experience mood swings and anxiety, and food restriction can exacerbate these issues (5).
• Heightened impulsivity around food, as the brain craves quick sources of energy (often in the form of sugar or high-fat foods) to boost dopamine levels.
• People with ADHD may already struggle with sustained attention and focus, and food restriction may make it even harder to stay on task or manage daily activities.

Diet culture paints a narrative that we are in total control of what we consume and therefore it is our own fault when we fail to meet expectations of the “perfect” diet or body shape. Chasing this ideal is detrimental for anyone, particularly those with ADHD. Because individuals with ADHD often struggle with impulse control, emotional regulation, and consistency, trying to adhere to these rigid standards can create a cycle of frustration, guilt, and self-blame that is especially harmful to their mental and emotional well-being.

Unlearning black-and-white thinking patterns around food and embracing a more flexible approach can help individuals with ADHD foster a healthier relationship with eating. 

Strategies for Promoting a Healthy Relationship with Food

Despite what the internet might claim, no food or food group causes ADHD and the myth that sugar causes ADHD has been thoroughly debunked (10). Likewise, there are no ‘cures’ for ADHD—it’s not an illness, but simply a different way of processing the world. 

It’s important to recognise that lifestyle changes alone may not always be sufficient for addressing ADHD and medication can often be the most effective way to support symptom management. ADHD medication works by increasing activity in the brain, particularly in areas that help control attention and behaviour (11). So always speak with your healthcare team if you’re struggling with your symptoms.

However, certain nutritional choices can help manage ADHD symptoms without the need to demonise specific foods or eliminate entire food groups.

Meal Structure Over Strict Schedules

Focus on having a general plan for balanced meals throughout the day, this prioritises your nutrition without needing to eat at the exact same time every day. Life can be busy, so having the flexibility to adapt to your changing schedule will help promote a more relaxed approach to mealtimes. 

Gentle Nourishment

Prioritise incorporating nourishing foods rather than eliminating others. Following the principles of a mediterranean-style diet is a good place to start (12). Aim for a variety of fruits and vegetables, omega-3 rich foods (oily fish, nuts and seeds) and complex carbohydrates. 

Being mindful of your sugar intake may help to regulate blood sugar levels and focus, but it’s important to recognise that cutting it out all together will create rigid food rules and can lead to feelings of deprivation and increased cravings.

Neutralise All Foods

Every food has a place in your diet, no matter its nutritional make-up. Some foods nourish the body, while others nourish the soul—connecting us to friends, family, and meaningful moments. Try to remind yourself of this when black and white food thoughts creep in.

Meal Prep “Low Effort” Options

Meal preparation helps reduce decision fatigue, impulsivity, and executive function challenges that can make regular eating habits difficult to maintain. But this doesn’t mean complicated recipes. It may look like roasting a load of pre-chopped frozen vegetables, or a cheese toastie with a shop bought soup and or a ready meal or pizza with some extra veg or salad on the side.

Use Visual or Digital Cues

Set reminders for meal and snack times to avoid skipping meals due to hyperfocus or distraction. Some people also find reminders on post-its helpful or affirmations like “no food is simply good or bad” as your screen saver on your phone. Your brain is already dealing with a lot, take some of the pressure off and utilise daily prompts to support regular eating and a healthy relationship with food. 

Find Coping Strategies to Help with Emotional Eating

Consider exploring various coping mechanisms for managing emotions and stress, such as gentle activity, arts and crafts, talking to a friend, or even taking a nap. It’s also important to recognise food as a valid tool for emotional regulation—when used, it should be a source of comfort, free from guilt or shame.

Work With Your Brain, Not Against It

People with ADHD often experience sensory sensitivities—such as heightened reactions to sights, sounds, textures, tastes, or smells. These sensitivities are very real and valid, and trying to push through or ignore them can make everyday situations more stressful or overwhelming. 

Instead, it’s helpful to notice what feels comfortable or uncomfortable for you and make adjustments where possible. Whether that means choosing foods with preferred textures, eating in quieter environments, or using noise-cancelling headphones during meals—adapting your environment to suit your needs is an important form of self-care.

Get the Right Support

Getting support from those around you can be really helpful. If you are struggling with specific ADHD symptoms it is also important to get the right professional support.

Here are some options to consider:

• Talk to your GP or healthcare provider about ADHD medication and symptom management.
• Mental health professionals (such as therapists or counsellors) can help you explore emotional regulation, self-esteem, and eating behaviours.
• Occupational therapists (OTs) can offer practical strategies to support executive functioning and sensory needs in daily life.
• Work with a neuroaffirming dietitian who understands ADHD and can support you in building a more balanced, flexible approach to food.
  

Conclusion

Having ADHD can increase the risk of disordered eating and eating disorders. Understanding how ADHD influences these patterns is essential for providing holistic and supportive treatment.

Appreciating the unique challenges that ADHD presents in relation to food can help foster self-compassion and a more balanced approach to eating.

By working with your brain rather than against it – incorporating flexible meal structures, gentle nourishment, and supportive coping strategies – you can develop a healthier, more sustainable relationship with food.

If you are looking for support with your relationship with food and how this is impacted by your ADHD, you can find out about our support services here or book a free 15-minute discovery call with one of our Dietitians.

References

1. NICE (2025) Attention deficit hyperactivity disorder. Available at: https://cks.nice.org.uk/topics/attention-deficit-hyperactivity-disorder/background-information/prevalence/ 
2. Nazar et al (2016) “The risk of eating disorders comorbid with attention-deficit/hyperactivity disorder: A systematic review and meta-analysis”, International Journal of Eating Disorders, 49(12). Available at: https://doi.org/10.1002/eat.22643 
3. Ptacek et al (2016) “Attention deficit hyperactivity disorder and disordered eating behaviors: links, risks, and challenges faced”, Neuropsychiatric Disease and Treatment, 3(12). Available at: https://doi.org/10.2147/NDT.S68763 
4.  Saline (2024) “Hyperfixation and ADHD”, Psychology Today. Available at: https://www.psychologytoday.com/us/blog/on-your-way-with-adhd/202409/hyperfixation-hyperfocus-and-adhd?msockid=2bffcf9a8a766cf43d4fdbef8b966dd0 
5. Kaisari et al (2017) “Attention Deficit Hyperactivity Disorder (ADHD) and disordered eating behaviour: A systematic review and a framework for future research”, Clinical Psychology Review, 53. Available at: https://doi.org/10.1016/j.cpr.2017.03.002
6. Roselló et al (2020) “Empirical examination of executive functioning, ADHD associated behaviors, and functional impairments in adults with persistent ADHD, remittent ADHD, and without ADHD”, BMC Psychiatry, 20(134). Available at: 10.1186/s12888-020-02542-y
7. Archi et al (2020) “Negative Affectivity and Emotion Dysregulation as Mediators between ADHD and Disordered Eating: A Systematic Review”, Nutrients, 12(11). Available at: https://doi.org/10.3390/nu12113292 
8. Blum et al (2008) “Attention-deficit-hyperactivity disorder and reward deficiency syndrome”, Neuropsychiatric Disease and Treatment, 4(5). Available at: https://doi.org/10.2147/ndt.s2627 
9. Reinblatt (2015) “Are Eating Disorders Related to Attention Deficit/Hyperactivity Disorder?”, Current Treatment Options in Psychiatry, 2. Available at: https://doi.org/10.1007/s40501-015-0060-7 
10. Lange et al (2022) “Diet and food in attention-deficit hyperactivity disorder”, Journal of Future Foods, 2(2). Available at: https://doi.org/10.1016/j.jfutfo.2022.03.008 
11. NHS (2025) “About methylphenidate for adults”. Available at: https://www.nhs.uk/medicines/methylphenidate-adults/about-methylphenidate-for-adults/ 
12. Visternicu et al (2024) “Investigating the Impact of Nutrition and Oxidative Stress on Attention Deficit Hyperactivity Disorder”, Nutrients, 16(18). Available at: https://doi.org/10.3390/nu16183113