How Hunger Cues Work Differently for Adults with ADHD
"Wait, When Did I Eat Last?"
Ever suddenly realize it’s 4 PM, and you haven’t eaten anything all day? For adults with ADHD, this scenario is all too familiar. ADHD doesn’t just impact focus and organization—it can also disrupt the way your brain processes hunger cues, leading to skipped meals, overeating, and energy crashes. In this blog, we’ll explore why this happens and I’ll share practical tips to help you stay nourished.
How Hunger Cues Work in a Neurotypical Brain
In a typical hunger cycle, your body sends clear signals about when it’s time to eat and when you’re full:
Hunger Hormones: Ghrelin signals hunger, while leptin tells your brain when you’ve had enough [1].
The Brain’s Role: These hormones communicate with the hypothalamus, helping regulate hunger and fullness seamlessly [2].
For people with ADHD, this cycle often gets disrupted due to differences in brain chemistry:
Dopamine Regulation: ADHD brains process dopamine differently, which can dull hunger awareness [3].
Hyperfocus: Getting absorbed in tasks can make you forget to eat until hunger becomes extreme. For instance, you might dive into a work project or hobby and completely lose track of time [3].
Appetite Suppression: Stimulants often reduce appetite during the day, only for it to come roaring back in the evening [4].
Common Hunger Mismanagement Issues for Adults with ADHD
Forgetting to Eat
Hyperfocus makes it easy to skip meals without noticing. Before you know it, hours have passed, and your body is running on empty [3]. For example, you might sit down to work at 9 AM, only to realize at 3 PM that you haven’t even had a sip of water.
Overeating at Night
When your appetite returns after a day of stimulant use, it can feel insatiable. This often leads to eating large amounts late at night [5]. Imagine standing in front of the fridge at midnight, eating whatever you can find because your body is finally demanding food.
Emotional Eating
Food can become a way to regulate emotions, whether it’s boredom, stress, or overwhelm. While comforting in the moment, it often leads to feeling worse later [6]. For example, grabbing chips or sweets might feel like a quick fix but those simple carbs can leave you sluggish and unmotivated.
Inconsistent Eating Patterns
Without structure, ADHDers tend to eat erratically, leading to fluctuating energy levels and difficulty maintaining focus [7]. One day you might eat three full meals, and the next, you might only snack here and there.
Tips to Stay Nourished
1. Set Meal Reminders
Use alarms or habit tracking apps to schedule meal breaks. Treat eating as a non-negotiable part of your routine. One ADHD-friendly tip is to use visual reminders, like placing a sticky note on your computer that says, “Did you eat yet?”.
2. Keep Snacks Handy
Stock up on easy, ADHD-friendly snacks like:
Protein bars
Nuts and seeds
Hummus with veggie sticks
Greek yogurt and berries
String cheese
Apple and peanut butter
These options require little effort and provide a steady energy boost [5]. Keeping a stash in your workspace or bag ensures you have something on hand when hunger hits. Single-serving packaged snacks are actually a great ADHD hack—offering quick, portioned nourishment when you need it most.
3. Create a Loose Eating Routine
Strict meal plans can feel overwhelming. Instead, aim for general guidelines, like eating every 3-4 hours. Think of it as setting “anchors” for your day. For instance, plan to eat breakfast when you wake up, lunch around midday, and dinner in the evening, with snacks in between.
4. Balance Your Plate
Aim for meals with protein, fiber, and healthy fats. For example:
Grilled chicken/Grilled tempeh with quinoa and avocado
A smoothie with spinach, almond butter, and chia seeds
Balanced meals help regulate energy and prevent blood sugar crashes [6].
5. Be Mindful of Stimulants
If you're taking a stimulant that suppresses your appetite, prioritize nutrient-dense meals when you’re hungry [7]. For example, start your day with a smoothie or eggs and whole-grain toast. Another option is to eat small, nutrient-packed snacks during the day to keep your energy levels steady.
6. Plan for Evening Hunger
Prepping satisfying dinners in advance can help you avoid late-night overeating. Think hearty salads, soups, or grain bowls with lean protein and plenty of veggies. One idea is to batch-cook meals on weekends so you have easy options ready when hunger strikes.
Nourishment That Works for Your Brain
Your hunger cues aren’t broken; they’re just wired differently. By creating small systems that work with your ADHD brain, you can stay nourished, energized, and focused throughout the day. Remember, it’s about progress, not perfection. Small steps lead to big changes—and you’ve got this!
Sources
Slavin, J. L. (2013). Fiber and prebiotics: Mechanisms and health benefits. Nutrients, 5(4), 1417-1435.
ADDitude. "The ADHD Brain and Hunger Cues." https://www.additudemag.com/
Brown, T. E. (2013). A New Understanding of ADHD in Children and Adults: Executive Function Impairments. Routledge.
CHADD - Improving the lives of people affected by ADHD: https://chadd.org/
Barkley, R. A. (2021). Taking Charge of ADHD: The Complete Authoritative Guide for Parents. Guilford Press.
Gendron, A. (2023). The Mini ADHD Coach: Tools and Support to Make Life Easier—A Visual Guide. Chronicle Books.
Faraone, S. V., & Larsson, H. (2019). Genetics of attention deficit hyperactivity disorder. Molecular Psychiatry, 24(4), 562-575.
