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"What to Eat" As An ADHDer

Updated: May 4

If you ever struggle to make meals, think of new recipes, or simply find yourself lost in the kitchen, you are not alone! Attention deficit hyperactivity disorder often comes with impulsivity, which can manifest in difficulties with time management, attention to detail, and productivity. This can affect an ADHDers personal health, wellness goals, as well as their daily functioning. However, there are plenty of easy recipes available that are both delicious and ADHD-friendly! Here are a few foods that require minimal prep, but are rich in nutritious value that may even alleviate your symptoms. 

By Shayla Dewar


Studies have shown that plant foods have an effect on the inflammation and oxidative stress of psychiatric disorders, including ADHD. Specifically, a diet rich in fruits, vegetables, and whole grains has been associated with ADHD treatment, due to their effect on the gut microbiome, satiety changes, and diet-dependent neurotransmitter release. While these findings supported a plant-based and vegetable heavy diet, there are differences in the individual foods and their nutrient quality. Notably, fruits and vegetables rich in polyunsaturated fatty acids and micronutrients can decrease the symptoms of ADHD. For example, dark leafy vegetables are high in micronutrients including iron, magnesium, and potassium. It may seem daunting, but adding spinach to any quick meal is simple, and tasty. 


A quick and simple way to incorporate several ingredients into one, in a time-friendly manner, is a smoothie! When making your next smoothie, choose fruits of your choice, any dairy product or substitution, and try to add in ¼ cup of spinach! A pro tip is to pre-wash your spinach and keep portions ready on hand in the fridge. Not only will this speed up time in the kitchen, but it will keep you on top of your wellness goals and is a great way to stay organized. 

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