What can ADHDers do about eating for stimulation?

Written By Kristin Chandler

Food, especially sweets, provide a quick and easy dopamine boost, making it highly appealing for ADHD brains with low dopamine. But, self-regulating behaviors, like eating, become challenging when dopamine levels are low. The combo of impulsivity + the desire for immediate rewards can lead to overeating or bingeing in ADHDers.

“Just don’t eat for stimulation.”

That is not helpful or practical advice…so here are some tips that help my clients.

  • Give yourself permission to eat for stimulation.

    • Food may be the only thing that will give you the dopamine you’re looking for or is all that you have access to in the moment.

    • Demonizing or shaming yourself for using food to stimm will only make you feel bad.

  • Create a Dopamine Toolkit.

    • What other activities or tools give you dopamine? What do you find rewarding? What else can you do when you’re bored or when you feel like you need something to do with your hands or mouth?

    • Examples:

      • fidgets

      • movement you enjoy

      • chewlry

      • music/podcasts/audiobooks

      • ADHD meds

    • In my upcoming Gentle Nutrition for ADHDers Program, I help you create your dopamine toolkit!

  • Engage your senses.

    • Eating is a HUGE sensory experience, which makes it stimulating. Try to limit distractions and notice the different tastes, textures (crunch is a fav for stimming), and aromas while eating. This can help maximize dopamine from eating & help you connect with your fullness.

  • Add some protein.

    • Eating carbs alone, especially simple carbs like sugar, usually isn’t very filling. If you only eat carbs as a stimm, consider adding some protein. This can help you feel & stay full for longer & keep your blood sugar more stable. Plus, protein provides the building blocks for neurotransmitters like dopamine!

  • Get support.

    • If eating for stimulation leads to overeating or bingeing, I’m here to support you! In my upcoming Gentle Nutrition for ADHDers Program, I help you build a dopamine toolkit & provide ADHD-Friendly support so you can heal your relationship with food & stop overeating or bingeing.

Interested in joining my upcoming Gentle Nutrition for ADHDers Program or want to learn more about it?

Add your email in the box below to make sure you get all the information and know-how when my program rolls out!

Kristin Chandler
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