How ADHD Can Impact our Relationship to Food and Body

ADHD is a mental health disorder that impacts a person’s ability to plan, organize, prioritize, and execute complex tasks. It is also associated with difficulty in concentrating and controlling impulses. These symptoms create unique challenges when it comes to eating. A person diagnosed with ADHD might notice the following ways it impacts their eating:

• Struggling to eat on a regular basis because of forgetfulness and losing track of time. 

• Not being aware of how their body feels and missing hunger and fullness cues.

• Eating impulsively when not hungry, especially when food is in sight or within reach and easily accessible. 

• Eating impulsively out of boredom or feelings of overwhelm, or increased emotional eating in general.

• Skipping meals and snacks because the effort of deciding what to eat, buying it, preparing it, and/or cleaning up feel overwhelming.

• Skipping meals and snacks when food is not available because of difficulty in meal planning, grocery shopping, or going out to get food. 

• Eating out often because of struggles with meal planning, grocery shopping, and meal preparation. 

• Forgetting what food and meal options you have at home, so you eat out or buy more, or food goes bad in the fridge. 

Everyone struggles with some of these at times, but for those with ADHD, these can be daily challenges. These difficulties related to eating can impact physical and mental health:

• Feeling unwell because the body is not getting regular nourishment.

• Feeling “hangry” or irritable.

• Limited variety in foods eaten. 

• Undereating, overeating, or binge eating.

• Negative financial impact because of eating out often or food waste. 

Feelings of shame and negative self-talk are common. What seems so simple to most people is a real struggle for those with ADHD and this takes a toll on their feelings of self-worth. People with ADHD might have an increased risk of eating disorders, especially binge eating disorder. When one is also struggling with an eating disorder or poor body image, these feelings and challenges can be exacerbated. 

Here are some tips to ensure more regular meals and snacks: 

• Set aside time weekly to plan meals and snacks. Put your meal plan in a place that is easily accessible at home and on the go. You can create a Google doc that is accessible from your phone to check regularly as needed. You can rotate through several of your favorite meals to make meal planning easier.

• Check your meal plan nightly and pack lunches/gather meal items for the next day.

• Set alarms for meal and snack times, if possible, or tie them into your routine so you remember to eat. 

• Prepare meals and snacks in advance, if possible. Freeze some foods for easy access (muffins, quiche cups, bagels, etc.).

• If you can afford it, buy individually wrapped and ready to eat foods for on-the-go or quick meals and snacks: apple slices, baby carrots, hard boiled eggs, peanut butter and hummus cups, fruit cups, etc. 

• Keep snacks in your car and with you at all times, such as: trail mix, granola bars, beef jerky, fruit leather, etc. Having a snack when you realize that you’re hungry can help carry you through to the next meal and you can avoid getting too hungry, which can lead to overeating or a binge. 

• Keep quick meals on hand that take minimal effort: canned soups, frozen meals, etc. 

• Practice Mindfulness to become more aware of your body and eating mindfully. 

Having an eating disorder, disordered eating, poor body image, or a difficult relationship with food or your body can make these tips feel more overwhelming and difficult to implement. If you are struggling with any of the above, please seek help from a qualified therapist and/or dietitian. A non-diet approach that is aligned with Intuitive Eating (IE) and Health At Every Size (HAES) principles is considered best practice. Willow Shore Counseling therapists follow these guidelines and can refer you to registered dietitians who are also IE and HAES aligned. Finding ways to nourish your body regularly despite the unique challenges of ADHD IS possible, and can bring increased peace and life satisfaction.