4 common nutrition mistakes to avoid if you have ADHD
Can we all agree on something? Navigating eating with ADHD is no easy feat (read more about that here). So when embarking on a journey to improve your nutrition and health on top of an already rocky road, it’s easy (and normal) to stumble. Worry not. We're here to shine light on four common nutrition mistakes we see in ADHD so you keep an eye out on what to avoid.
1. Relying Solely on Hunger Cues to eat
With ADHD comes hyperfocus, low interoceptive awareness (aka ability to tune into internal body sensations and signals) and stimulant medications that dull appetite. The end result? Unreliable hunger cues. Often it’s like a game of hide-and-seek with your appetite. Unfortunately this tends to result in going too long without eating and eventually overeating or binging later when hunger kicks in.
2. Trying to follow mindful eating to a “T”
Yes, mindful eating is a wonderful tool for tuning into hunger and fullness, increasing mealtime satisfaction, preventing eating for stimulation and navigating emotional eating. But, every ADHDer should know this: applying mindful eating is so much more nuanced when stimulation is what the brain is constantly seeking. Eating without distractions can feel uncomfortable, unsettling, boring or even overwhelming and repulsive. We bet you didn’t see that one coming. Finding your personal harmony between mindfulness and comfortable, soft stimulation is key.
3. Avoiding “no-cook” and convenience foods
Recipes and cooking can be fun for some. But in ADHD where executive function is compromised? Planning, preparing and following step-by-step instructions is much more challenging. The thought of making a meal easily triggers “analysis paralysis”. Cue delayed and skipped meals leading to overeating and binging later. Avoiding quick, no-cook options (like microwave rice, pre-chopped salads and vegetables, muesli bars, frozen ready-made meals, packet soups) is only making eating harder.
4. Following elimination diets
The ADHD wellness world is rife with restrictive elimination diets. The promised relief these diets make understandably drives ADHDers or their carers to give them a go. Unfortunately, many of these diets are not supported by evidence. These paths often lead to nutritional gaps and frustration. If you’re curious about trialing an elimination diet, build your support-system with an Accredited Practising Dietitian to help you navigate these waters. You want to feel certain you’re making informed choices that genuinely benefit your well-being!
As you navigate nourishing yourself and improving your health amidst the challenges of ADHD, remember that every step counts, even the occasional misstep. Don’t forget, you're never alone in this journey and having expert support is key to avoiding and overcoming hurdles. Our team of Accredited Practising Dietitians is here to provide gentle guidance and sustainable strategies that align with your goals and needs.
