The Connection Between Binge Eating and ADHD

Some people who struggle with binge eating also have ADHD. In this blog article I am going to explain how the two are related and share practical tips to foster a healthier relationship with food.  While ADHD and binge eating may seem like separate issues, they actually share a deep connection—dopamine. Read on to learn more.

How ADHD and Binge Eating Are Connected

According to Dr. James Kustow, a neurodivergent specialist, ADHD is characterised by low levels of dopamine and noradrenaline—neurotransmitters responsible for motivation, focus, and impulse control. Since food helps quickly increase the dopamine levels, individuals with ADHD can often find themselves drawn to food.

This can lead to:

1. Cravings, a desire for specific foods.
2. Impulsivity around food, leading to overeating or binge episodes. 
3. Distracted eating, where meals are skipped or forgotten, resulting in extreme hunger later.
4. Difficulty regulating emotions, using food as a coping mechanism for stress, boredom, or overwhelm.

Additionally, fluctuations in blood sugar levels can impact mood, attention, and energy, increasing food cravings and making it harder to maintain balanced eating habits.

ADHD-Friendly Foods That Support Dopamine

On the flip side, certain foods can naturally support dopamine production, improve focus, and reduce cravings. Below are some examples, but make sure to seek personalised guidance from a doctor , dietician or nutritionist. They can provide recommendations based on blood work and allergy testing. 

1. Protein-Rich Foods

1. Examples: Chicken, eggs, turkey, greek yogurt, tofu.
2. Why it helps: Protein provides amino acids like tyrosine, a key building block for dopamine.

2. Omega-3 Fatty Acids

1. Examples: Salmon, walnuts, chia seeds, flaxseeds.
2. Why it helps: Omega-3s support brain function and reduce inflammation, improving focus and mood.

3. Iron-Rich Foods

1. Examples: Spinach, lentils, red meat, quinoa
2. Why it helps: Iron is essential for dopamine production, and many people with ADHD have low iron levels.

4. Magnesium & Zinc

1. Magnesium sources: Pumpkin seeds, almonds, dark chocolate
2. Zinc sources: Chickpeas, cashews, beef, oysters
3. Why they help: These minerals support neurotransmitter function and help regulate mood.

5. Complex Carbohydrates

1. Examples: Sweet potatoes, quinoa, whole grains, beans.
2. Why it helps: Provides steady energy and prevents blood sugar crashes that can worsen ADHD symptoms.

Practical Tips to Manage ADHD and Binge Eating

1. Meal Preparation

Use the visual and creative ADHD attributes to make meals visually appealing with colourful, nutrient-rich foods. This can help stabilise blood sugar and support dopamine levels.

2. Plan Eating Regularly

Avoid long gaps between meals to prevent extreme hunger and impulsive eating. Aim for balanced regular meals.

3. Practice Mindful Eating

Protect meal times by eliminating distractions. Sit down and take your time to chew, savour and appreciate various sensations involved in the eating experience.

4. Manage Your Thoughts

Deal with racing thoughts by setting aside 15-20 minutes each day for a “brain download.” Write down anything that comes to mind without worrying about structure. This practice can bring clarity and reduce anxiety.

5. Use Non-Food Dopamine Boosters

Activities like exercise, music, meditation, sun exposure and social connections can help boost dopamine naturally and reduce reliance on food for emotional regulation.

6. Practice Emotional Regulation Daily

Techniques like deep breathing, journaling, or Emotional Freedom Techniques (EFT) can help manage emotions and reduce the urge to binge eat as a coping mechanism.

Final Thoughts

If you have ADHD and struggle with binge eating, know that I see you. Understanding the dopamine connection and making small, sustainable changes to your diet and habits can help reduce cravings, improve focus, and bring more balance to your eating patterns.

To receive more insights and support, sign up for my newsletter—I’d love to stay connected! If this article resonates with you and you’d like further assistance, reach out to discuss how we can work together to help you manage ADHD and binge eating. You don’t have to navigate this alone!

References and Resources

Kustow, J (2024) “How to Thrive with Adult ADHD” London, Vermillion

https://adhduk.co.uk/