Week 7 of our program invited Behnaz Beigui, Certified Nutritional Counsellor, to speak to our group on ADHD and the Gut-Brain Connection.
The gut-brain connection refers to the communication between the gut and the brain. We often leave our guts out of the conversation when thinking about important biological factors, but the reality is that more information is passed between the brain and gut than any other system in the body. This means that when we consider the impact our lifestyle has on our ADHD, we must think about digestion and nutrition.
Good gut health means we metabolize food and hormones, absorb and integrate nutrients, digest food without difficulty, have regular bowel movements, and feel more energetic and clear-headed. When it comes to managing our ADHD symptoms, the importance of nutrition goes beyond good gut health.
Nutrition and ADHD
- Blood Sugar Regulation: Blood sugar is the body’s primary energy source. It’s sugar in your blood that comes from the food you eat. We want our blood sugar to stay in balance, not getting too high or too low. Foods with a lot of fiber, healthy fats, or quality protein don’t spike our blood sugar levels, instead keeping it balanced and making us feel full and energized. Sugar, on the other hand, leads to a spike in blood sugar followed by a
drop in mood, energy, and focus, resulting in dysregulation.
- Histamine Intolerance: Histamine is a neurotransmitter, or a chemical released by the immune system. It’s involved in the body’s inflammatory response and natural defense system, releasing when allergens, inflammation, or invaders are detected to clear themout. While protective, it can cause issues when in excess, leading to anxiety, mood imbalances, confusion, restlessness, insomnia, pain, hormonal issues, and shutdown. This can impact ADHDers through focus disruption, increased hyperactivity, or worsened emotional dysregulation.
- Low Stomach Acid: Stomach acid plays a big role in digestion, which is the chemical breakdown of the food we’ve eaten. Without good stomach acid and digestion, we are not able to absorb the nutrients we eat or the supplements we take. Considering that 90-95% of serotonin production happens in the gut, it is very important to have healthy digestion and movement. Aiming for various nutrient-heavy foods and rotating meals can provide the diversity needed to help strengthen your gut microbiome and digestion. On the other
hand, stress eating and consuming food too quickly can lead to food not breaking down effectively, and lead to sluggish digestion.
Being Intentional About Nutrition
A helpful tip is to be intentional about what you are putting in your body. Meal planning or making a list of enjoyable, healthier options ahead of time can combat working memory difficulties, executive dysfunction, and impulsivity.
Acting without intention, like skipping breakfast, impulse eating, or unbalanced meals, can lead to metabolic and digestive stress, which, over time, leads to deficiencies in nutrients and feelings of famine. This can cause your body to release cortisol, the stress hormone, activating your fight or flight response and giving the impression of imminent danger. This can be detrimental to your body over time, negatively impacting mood, hormones, and sleep. Eating a whole-foods diet with lots of protein, healthy fats, and high fibre can positively impact mood, energy, blood sugar balance, and gut movement.
Mindfulness is another great way to eat with intention. Making mealtime a sacred time where we are fully present, not rushing through our meal, and not multitasking while eating or watching super-stimulating/violent media can be very healing. Engaging our senses creates a relaxed and calm state, which supports digestion and leaves us feeling more full and satisfied
Nutrients for ADHD
- Choline: Plays a big role in our brains by allowing healthy fats into the cells, which are essential to brain function and health. Good animal sources include eggs, fish, chicken, and liver, while plant-based options are kidney beans, shiitake mushrooms, potatoes, and cruciferous vegetables like kale, broccoli, and brussels.
- Protein: Good-quality protein is the most satiating macronutrient, helping you feel fuller for longer, which is especially important given that hunger is often a trigger for ADHD. Amino acids, which are found in protein, have also been shown to have a positive effect when it comes to reducing ADHD symptoms. Aim to have quality proteins such as organic and free range eggs, organic legumes and lentils, organic pasture-raised poultry, fatty fish, and grass-fed red meats in variety. Having protein with every meal or snack throughout the day can help you feel fuller longer and avoid a spike in blood sugar.
- Magnesium Bisglycinate and Threonate: Magnesium is especially helpful for mood, sleep, energy, digestion, and calm. The two forms to consider are magnesium bisglycinate, which is great for hormones, mood, sleep, and lowering stress levels, and the other is magnesium l-threonate, which is great for cognition, focus, memory, and sleep.
- Healthy Fats: These support mood, cognition, and help balance hormones. Coconut oil, omega-3 fatty acids, and omega-6s are great examples of healthy fats. Fatty fish like wild salmon, mackerel, sardines, and anchovies are excellent sources of protein and omega-3s. Nuts and seeds like walnuts, chia seeds, and flax are also great.
- Vitamin D3: A hormone that is important in regulating sleep, melatonin production, sex hormones, the immune system, mood, and other bodily functions. Children with ADHD are found to have lower levels.
- Iron: Iron helps with getting oxygen to the brain, and low iron can exacerbate ADHD symptoms. Kids with ADHD seem to be at risk for lower iron levels.
- Vitamin C: An antioxidant that elevates mood and aids in absorbing iron.
- L-Theanine: Found in green and black tea, and especially Japanese matcha, this amino acid has a calming effect. Though under researched, it seems to have a positive effect on ADHDers and symptoms of inattention, stress, and impulsivity.
- Saffron: Saffron has been found to ease anxiety, irritability, and mood swings by balancing GABA and serotonin. Though the studies are small, research is showing that it supports hyperactivity and sleep issues associated with ADHD.
- Fiber: Research shows that ADHDers have a 63% increased risk for IBS. This is why diverse foods and healthy gut bacteria are crucial for taking care of our gut and microbiome. Replacing junk and processed foods with a rich, diverse diet high in dietary fibre can go a long way. Seeds, nuts, cruciferous vegetables, root vegetables, leafy greens, olives, coconut, berries, and citrus fruit are great examples of foods that feed the
microbiome and mind.
About Alyssa Nohar
Alyssa is currently completing her master’s of Counselling Psychology with Yorkville University, on practicum with Impart Therapy. She works with teens and adults who are struggling to navigate the ups and downs of daily life. Please visit here to learn more about Alyssa Nohar. To learn more about our ADHD Group Program, please visit: ADHD Group Programs | Skill-Building Support and Psychoeducation