ADHD & Food: Why We Eat Like Chaos Goblins (And How to Do Better)

By Caitlin & Ariella—Your Fellow Dopamine-Chasers

Ever hyperfocus through lunch, then inhale an entire bag of Flamin’ Hot Cheetos at 3 PM? Same. ADHDers Caitlin and Ariella Monti break down why ADHD brains treat food like a dopamine slot machine—and how to stop the guilt spiral.

⚠️ Content Note:

We’ll touch on eating disorders (EDs) in this discussion. If you’re struggling, please reach out to a board-certified professional (look for RDs or ADHD-savvy therapists). You’re not alone.

Key Takeaways From This Episode

1. The Dopamine Chase:

   • Carb-heavy, crunchy, or Tajín-covered foods = quick brain rewards

   • "It’s not laziness—your brain is literally starving for stimulation."

2. Meal-Skipping → Hangry Meltdowns:

   • Hyperfocus mutes hunger cues until you’re "crying over burnt toast" level

   • Pro tip: Set a "snack alarm" (even if you ignore it twice)

3. Executive Dysfunction Dinners:

   • Rotisserie chicken = MVP when cooking feels like "advanced calculus"

   • "Salad kits > farmer’s market dreams. Fight me."

4. The Binge/Guilt Cycle:

   • Impulsivity + emotional dysregulation = "I’ll just have one… oh no"

   • ADHDers are 4x more likely to develop eating disorders

Listen to the Episode Here

🍫 Why ADHD Brains Crave Crunchy, Salty, Sweet (and Regret It Later)

Dopamine—the brain’s “reward chemical”—is often in short supply for ADHDers. So we subconsciously seek it in food:

• Carb-loaded comfort (bread, cookies, cereal)

• Sensory explosions (crunchy, sour, Tajín-covered everything)

Our Go-To Dopamine Hits:

• Caitlin: Nerds gummy clusters, anything chili-lime

• Ariella: Welch’s fruit snacks, and in college, Wonder Bread straight from the bag

QUESTION: What’s your ADHD food kryptonite? (Comment below!)

🔥 Top 3 ADHD Food Struggles (and Science Explanations)

1. Hyperfocus Hunger Blackout

“Wait… did I eat today?”

• Why it happens: ADHD hyperfocus mutes hunger cues.

• Result: Skipped meals → ravenous binges → guilt spiral.

2. Impulse Eating Olympics

“I’ll just have one cookie…” → [10 cookies later] → “Why am I like this?”

• Why it happens: Poor impulse control + dopamine chasing.

• Result: Overeating, blood sugar crashes, regret.

3. Executive Dysfunction Meals

“I forgot the chicken was frozen… so it’s cereal for dinner again.”

• Why it happens: Meal planning feels like advanced calculus.

• Result: Fridge science experiments, DoorDash debt.

(Sound familiar? Keep scrolling for fixes.)

🚨 ADHD & Eating Disorders: The Overlap

Research shows ADHDers are 4x more likely to develop EDs. Why?

• Anorexia: Perfectionism + emotional dysregulation.

• Binge Eating: Impulsivity + dopamine seeking.

• Chronic Illness: Skipping meals → blood sugar chaos (hi, T2 diabetes risk).

If this resonates, please talk to a professional. Look for:

• Registered Dietitians (RDs) (not just “nutritionists”)

• Therapists who specialize in ADHD and EDs

🍗 ADHD Food Hacks That Actually Work

(From Ariella’s Registered Dietitian + our chaotic lived experience)

Protein = Brain Fuel

Pair carbs with protein to balance blood sugar and focus:

• Rotisserie chicken on everything (salads, mac ‘n’ cheese)

• Greek yogurt + frozen fruit

• Pre-boiled eggs + cheese cubes

Hyperfocus Helper

• Keep mixed nuts or jerky at your desk/workstation.

• Set a “Snack Alarm” (even if you ignore it 3x).

Grocery Survival Kit

• Pickup/delivery: Outsmart impulse buys.

• Pre-cut veggies/fruit: Yes, it’s pricier—but will you actually eat it if you have to prepare it yourself?

• Frozen pizza backup: Freeze leftovers for “I give up” nights.

Bonus Ariella Tip:

“I freeze takeout pizza slices.” (Do whatever you’ve gotta do. We won’t judge.)

💬 Your Turn!

1. What’s your ADHD food vice?

2. What hack saved your mealtime chaos?

Drop your answers in the comments—we’ll share the best ones on the pod!

🎧 Listen to the full episode:

Sources & Mentions for this episode

• The ADHD-Dopamine Link: Why You Crave Sugar and Carbs | ADDitude Mag

• 4 Ways ADHD May Affect Your Eating Habits—and How to Get Back on Track | SELF

• The ADHD Dietitian on Instagram

• Why Sugar is Kryptonite: ADHD Diet Truths | ADDitude Mag

• Dopamine: What It Is, Function & Symptoms | Cleveland Clinic

• Intuitive Eating: Benefits and Principles | Cleveland Clinic

• Comorbid health conditions in people with attention-deficit/hyperactivity disorders: An umbrella review of systematic reviews and meta-analyses | ScienceDirect

Who We Are

• Caitlin (CK): Former teacher, current "red no. 5" apologist

• Ariella Monti: Author, ADHD advocate, and "frozen pizza is a food group" realist

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Make good choices,

Caitlin & Ariella

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• Our ADHD episode playlist on Spotify