The Complex Relationship Between Neurodivergence and Nutrition

13 Feb

For neurodivergent individuals, food and eating habits can be uniquely challenging.

Sensory sensitivities, difficulties in recognising hunger and fullness cues, heightened anxiety around food choices, and digestive discomfort all contribute to a complex relationship with nutrition. Understanding these challenges is key to developing a nourishing, sustainable approach to eating that supports both physical and mental wellbeing.

Recognising Neurodivergence and Its Impact on Eating

Many of my clients come to me feeling frustrated with their eating habits but don’t always realise that their neurodivergence—whether diagnosed or not—might be playing a huge role. ADHD, autism, and other forms of neurodivergence can influence eating patterns in ways that feel confusing or even like personal failings. Some common patterns I see include:

Irregular Eating Patterns: Forgetting to eat due to hyperfocus, or eating excessively in response to emotional overwhelm.
Extreme Sensory Responses: Strong aversions to certain textures, tastes, or temperatures, leading to a limited diet.
Heightened Anxiety Around Food: Worrying about eating the 'right' way, feeling guilty after meals, or avoiding foods based on perceived negative effects.
Digestive Discomfort: Bloating, irregular bowel movements, or discomfort that may be mistakenly attributed to specific foods, reinforcing avoidance behaviours.

For some, recognising these patterns can be a huge 'aha' moment. It’s not about willpower or doing things ‘wrong”, it’s about how a neurodivergent brain processes sensory input, emotions, and hunger cues. Once we understand this, we can start to build a way of eating that works with the brain rather than against it.

The Impact of Neurodivergence on Hunger and Fullness Cues

One of the biggest challenges I see in practice is difficulty recognising hunger and fullness cues. For example, many people with ADHD or autism struggle with interoception—the body’s ability to perceive internal signals—making it easy to miss signs of hunger until they’re suddenly ravenous, irritable, or exhausted. On the other hand, some people struggle to recognise when they’re full, leading to overeating or discomfort.

A practical way to manage this is by creating structure around meals. Having a loose routine—not strict rules, but a general framework—can be really helpful. I often encourage clients to include protein- and fat-rich foods at each meal to support stable energy levels, mood, and focus throughout the day. When eating is unpredictable, blood sugar fluctuations can make everything feel harder, so finding a rhythm that works for you can make a big difference.

Sensory Sensitivities, Food Aversions, and Nutritional Gaps

Sensory sensitivities are a major reason why many neurodivergent people have a limited diet. Certain textures, flavours, and smells can feel overwhelming, making it hard to eat a wide variety of foods. I see this a lot with protein-rich foods like fish, eggs, or certain meats, as well as fibrous vegetables that have a strong taste or texture.

Rather than forcing yourself to eat something that feels unbearable, I encourage my clients to experiment with alternative options. For example:

If meat textures are difficult, try vegetable protein options, dairy products, or softer-cooked meats.
If certain vegetables are too bitter or crunchy, try blending them into soups or sauces.
Changing the temperature, texture, or seasoning of a food can sometimes make a big difference in how tolerable it feels.

The goal isn’t perfection—it’s about finding practical ways to get enough nutrients while respecting your sensory needs.

Anxiety, Food-Related Worries, and Restrictive Eating Patterns

Neurodivergent individuals often experience heightened anxiety, which can spill over into food choices. Many of my clients worry about eating the 'right' way, and this can lead to very rigid food rules. Others become hyper-aware of digestive symptoms and start eliminating foods unnecessarily, believing that a specific food must be to blame for bloating or discomfort.

While food intolerances can be real, stress itself has a huge impact on digestion. The gut and brain are closely linked, meaning that anxiety and overthinking food choices can actually trigger gut symptoms. Instead of automatically restricting foods, I work with my clients to support digestion in other ways, such as:

Including gut-supportive foods like fiber-rich vegetables, fermented foods, and omega-3s.
Practicing relaxation techniques around meals, like deep breathing and mindful eating.
Identifying true food triggers through careful observation rather than assumption.

Shifting the focus from restriction to nourishment can make food feel a lot less stressful and overwhelming.

Key Nutrients to Support Brain Chemistry

Supporting brain function with nutrition is one of the most powerful tools for managing mood, focus, and energy. Here are some key nutrients I focus on with my clients:

Protein (Supports dopamine & serotonin production)

Good sources: Lean meats, fish, eggs, dairy, legumes, nuts, seeds

Healthy Fats (Essential for cognitive function & reducing neuroinflammation)

Good sources: Fatty fish, flaxseeds, walnuts, olive oil

Magnesium (Helps with relaxation, nervous system support & focus)

Good sources: Leafy greens, nuts, seeds, dark chocolate

Zinc & Iron (Essential for mood stability & cognitive function)

Good sources: Red meat, shellfish, pumpkin seeds, legumes

B Vitamins (Crucial for energy metabolism & nervous system health)

Good sources: Whole grains, eggs, dark leafy greens

When clients make small, sustainable shifts in their diet to include more of these nutrients, they often notice improvements in focus, mood, and overall wellbeing.

Encouraging a Flexible and Compassionate Approach

Rather than imposing strict dietary rules, or chasing a ‘perfect’ diet, I have found that the best approach is one that is flexible and self-compassionate. In my experience, neurodivergent individuals often thrive when nutrition is framed in a way that prioritises nourishment over restriction, curiosity over fear, and autonomy over external pressures.

If you’ve struggled with food and always felt like you were “doing it wrong,” know that you’re not alone—and that there are ways to build a more positive, sustainable relationship with eating. By understanding how neurodivergence affects food choices, addressing sensory sensitivities, and supporting digestion and brain function with the right nutrients, it’s possible to take a gentler, more effective approach to nutrition. Small, manageable changes—tailored to your needs—can lead to significant improvements in energy, focus, and overall wellbeing.

If this article resonates with you and you’d like to explore how to build a more confident, relaxed approach to food, I’d love to help. Learn more about my one-to-one support or Liberate Food Freedom Course.