ADHD and binge eating: What's the connection?

Whether you have more of a sweet or savoury tooth, food is undoubtedly one of the greatest joys of life. What could be better than enjoying a chip butty or ice cream by the sea?

But, if you've ever had that compulsive, 'I just can't stop eating' feeling, food can start to less like a source of enjoyment and more like the enemy.

Sure, tucking into that last doughnut in the pack or your third bowl of cereal can feel good in the moment. But when it's accompanied by feelings of regret, shame and feeling overly full, it's a sign things have steered into problematic territory. Over the long term, it can also lead to unwanted weight gain that's hard to shift.

Several different factors can cause binge eating behaviours, from medication side effects and hormonal imbalances to mental health issues [1]. But, another surprising link you may not be aware of is ADHD and binge eating [2].

If you've been diagnosed with the condition or just have your suspicions, conquering challenges with impulsivity might just be the missing piece of the weight loss puzzle. Read on for everything you need to know about ADHD binge eating.

Is binge eating associated with ADHD?

Better known as ADHD, Attention Deficit Hyperactivity Disorder is a neurodevelopmental condition affecting around 6% of adults worldwide [3].

While many people associate it with the naughty boy throwing pencils around the classroom, it's a lifelong disorder affecting both genders — and the symptoms are far more complex and nuanced than what you can see externally.

ADHD manifests in a range of executive functioning challenges affecting focus, attention, mood and emotional regulation [4]. Given this perfect storm of inner turmoil, it's not surprising that there's a strong link between ADHD and disordered eating (including binge eating) [5].

People with ADHD are approximately 3.8 times more likely to have an eating disorder and 4.1 times more likely to develop Binge Eating Disorder (BED) compared to those without ADHD [6]. Meanwhile, around 30% of individuals diagnosed with BED have a history of ADHD [7].

While several ADHD symptoms can contribute to binge eating patterns, at the crux of it is the struggle with impulsivity [8].

The link between ADHD and impulsivity

While the scientific community are yet to reach an agreement on what causes ADHD, what we do know is that it's related to dysfunction in several chemicals in the brain [9]. Firstly, you have the neurotransmitter, dopamine. Often referred to as the 'reward chemical,' this drives attention and action.

Say you watch a funny video or eat a delicious piece of chocolate. Dopamine is released, sending a signal to the brain that says "This is important, and I want more of it." The more you engage with the rewarding stimulus, the stronger those neurobehavioral circuits become and the more you seek it out (hence why it's a strong risk factor for addictions) [10].

As people with ADHD tend to have unbalanced dopamine levels, they often engage in 'novelty-seeking behaviour' to get the next hit of instant gratification [11]. This can look like risky behaviours like alcohol overuse, drug-taking or excessive online shopping. But, it can also look like eating an entire bag of crisps when you only just finished your dinner.

Then, you throw serotonin into the mix — another neurotransmitter that tends to be dysfunctional in those with ADHD. As well as controlling things like mood, sleep and appetite, it also plays an important role in impulse control [12].

As a result, people with ADHD tend to struggle with taking a beat between thinking of doing something and actually doing it. Think, impulse shopping, blurting things out in conversation and yes, popping food into their mouths on autopilot.

Tips for managing eating habits with ADHD

Combine novelty-seeking, impulsivity and other factors like difficulties with long-term planning, and it's not hard to see how people with ADHD can struggle with excessive eating.

This might look like snacking between meals even when you're not hungry, or reaching for that extra piece of pizza when your waistband is already feeling tight.

While there's absolutely nothing wrong with eating for pleasure, this can be a major obstacle when you're trying to build healthier eating habits. Whether you're trying to lose weight or just take better care of yourself, here's how to work with your ADHD brain, not against it.

Strike a balance between routine and novelty

We've all heard the expression "Fail to plan and plan to fail" and this can certainly ring true for healthy eating. However, if you're someone with ADHD, rigorous meal planning may be too inflexible for you.

What's likely to be more effective is to stock up your fridge with nutritious ingredients and snacks you can pick and choose from. This stops you from getting bored of eating the same meal on repeat, but also means you always have healthy choices on hand — meaning, you're less likely to resort to junk food out of convenience.

With Juniper's Weight Loss Reset Programme, you get access to expert dietitians and nutritionists who can help you create your own menu of healthy meals you love. This helps you gain greater control over your food intake and reduce binge eating, without it feeling like a chore.

Channel the hyperfocus

People with ADHD have many unique strengths, from being creative and thinking outside the box to being naturally empathetic. Also on the list is the ability to hyperfocus intensely on the things they're excited about, thanks to their interest-based nervous system [13].

You can use this to your advantage by channeling your enthusiasm (no matter how fleeting it may be). Really into baking right now? Use the flurry of inspiration to prep some healthy baked treats for the week ahead. Going through a keto phase? Even if it doesn't last, you could use that time to learn everything there is to know about balancing your blood sugar.

Tackle emotional eating

For people with ADHD, a lifetime of navigating a world that wasn't designed for them can translate to other co-morbid mental health conditions like depression, anxiety, obsessive compulsive disorder and low self-esteem [14]. Couple this with greater emotional lability (also known as mood swings) and it makes sense that people with ADHD are at a higher risk of overeating.

Try to take note of your eating behaviours, and if they tend to change when you're experiencing negative emotions. When you ignore your body's fullness cues and keep emotionally eating, what feelings seem to be underneath it — whether that's shame, loneliness or disappointment? If this is a common occurrence, you may also want to speak to a clinical psychologist to help you find healthier coping mechanisms.

Consider a medical approach

While some people find relief from their ADHD symptoms through mindfulness, healthy eating and other lifestyle habits, others choose to take medication to manage day-to-day. Stimulant medications are the most common type prescribed for the condition, and some people find it helps them manage their appetite in the short-term.

However, while these can be highly effective treatments for managing executive function issues, many find that it still doesn't get to the root of their weight loss challenges. Some people even find they gain weight, because the stimulants put their adrenals into overdrive and the body goes into survival mode.

When to seek help with binge eating

It's important to note that there's a difference between overeating occasionally and having a binge eating disorder (BED). Just like bulimia nervosa and anorexia nervosa, this is a serious eating disorder that requires professional support. Symptoms include [15]:

• Recurring binge eating episodes (on average, at least once a week for 3 months)
• Feeling a lack of control over food and eating
• Experiencing distress around food and eating behaviours
• Rapidly gaining or losing weight

If any of these strike a chord, it's important to see a doctor, psychologist or eating disorder specialist urgently, so you can chat about what's going on.

Bio: Emma Norris is a writer, editor and progress expert living with ADHD. She's also the author of the book Progress Over Perfection: A Guide To Mindful Productivity and holds a Graduate Diploma in Psychology. You can see more of Emma's work here.

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