1. Stabilise your blood sugar = stabilise your brain

ADHD brains are sensitive to blood sugar drops.

When your blood sugar crashes, so does your attention, mood and energy.

This often shows up as:

• Brain fog or zoning out
• Impulsivity or mood swings
• Sugar cravings or fatigue mid-morning or mid-afternoon

The fix? Balance your meals.

✅ Eat every 3–4 hours (don’t leave long gaps!)

✅ Include protein, fat, and fibre in every meal or snack

✅ Example swaps:

• Cereal → oats with peanut butter
• Toast → sourdough with eggs
• Crisps → hummus and carrots

2. Prioritise protein = prioritise focus

Protein is essential for producing dopamine, your motivation and focus chemical.

But most people with ADHD are under-eating protein—especially at breakfast.

✅ Aim for 20–30g of protein per meal

✅ Include protein in snacks, too

✅ Simple wins:

• Smoothies with Greek yoghurt or protein powder
• Boiled eggs or tofu
• Prepped chicken, salmon or lentils

3. Feed your brain fat (the right kind)

Omega-3 fatty acids (especially DHA & EPA) have been shown to improve focus, memory, and emotional regulation in people with ADHD.

Yet most diets today are low in omega-3s and high in processed fats that don’t support brain function.

✅ Eat oily fish 2–3x per week (salmon, sardines, mackerel)

✅ Add walnuts, flaxseed, and chia to meals

✅ Consider an omega-3 supplement if you don’t eat fish

4. Support your gut = support your mood

Around 95% of your serotonin (a key mood regulator) is produced in your gut—not your brain.

People with ADHD often report gut issues like bloating, food sensitivities, or IBS. That’s no coincidence.

There’s a strong connection between the gut and the brain—and when the gut is inflamed, underfed or overstimulated, your nervous system can feel completely dysregulated.

✅ Add fermented foods like kefir, yoghurt, sauerkraut (if tolerated)

✅ Include prebiotic fibres: cooked oats, bananas, apples, asparagus

✅ Chew your food thoroughly, eat slowly, and give yourself permission to eat without shame or restriction

5. Don’t chase perfection—chase consistency

Forget the “perfect” ADHD diet. It doesn’t exist.

What works is consistency, simplicity, and a routine that supports your brain, not overwhelms it.

✅ Meal prep easy 10-minute staples

✅ Set reminders to eat—use alarms, sticky notes, or visual cues

✅ Keep snacks visible, meals simple, and your routine repeatable

Final thoughts

Your ADHD brain isn’t broken.

It just needs the right kind of fuel to thrive.

And when you stop chasing random wellness trends or over-restricting food and start nourishing your brain and body with intention?

You get focus. You get energy. You get freedom.

Want help with a personalised ADHD + gut nutrition plan?

This is what I do - no overwhelm, no 20 step meal prep, no one-size-fits-all.

Just real, evidence-based support that meets you where you’re at.

Head to my coaching link here to get started.