More Spoons Nutrition

Category: Nutrition Research

  • ADHD, Interoception, and Disordered Eating: What Nutrition Experts Should Know

    ADHD, Interoception, and Disordered Eating: What Nutrition Experts Should Know

    By More Spoons Nutrition

    Recent research has deepened our understanding of how Attention Deficit Hyperactivity Disorder (ADHD) symptoms are linked to disordered eating. A 2023 study by Martin, Dourish, and Higgs published in Physiology & Behavior reveals a fascinatingā€”and clinically importantā€”mediator in this relationship: interoceptive accuracy, or the ability to perceive internal body signals like hunger and fullness.

    Understanding the Link: ADHD and Eating Behaviors

    Inattentive ADHD symptoms were shown to be associated with both restrictive eating and binge-type eating behaviors. Importantly, individuals with lower interoceptive accuracy were more likely to exhibit binge eating tendencies. The study also found that negative mood played a mediating role, connecting both inattentive and hyperactive/impulsive symptoms with disordered eating.

    These findings are significant for those of us in the nutrition and mental health fields. They underline the importance of addressing not just food behaviors, but also the underlying cognitive and emotional processes that shape those behaviors.

    A Note on Language Use

    In this blog, we alternate between person-first language (“people with ADHD”) and identity-first language (“ADHD individuals”). We do this to honor the diversity of preferences within the neurodivergent community. Some people view ADHD as an integral part of their identity, while others prefer to be seen as individuals beyond their diagnosis. Both approaches are valid, and we strive for inclusivity.

    Strategies to Improve Interoceptive Awareness

    Whether working with an ADHD individual or a person who experiences ADHD symptoms, improving interoception can support more intuitive and balanced eating patterns. Here are evidence-informed strategies:

    1. Mindful Eating Exercises

    Encourage pausing before and during meals to ask: “How hungry am I?” or “What does fullness feel like?” Use a hunger-fullness scale (1 to 10) to help quantify these sensations over time.

    2. Body Scan Meditations

    Guided meditations that bring awareness to physical sensations can enhance interoceptive sensitivity. Apps like Insight Timer or Calm offer ADHD-friendly versions with short, focused sessions.

    3. Journaling Internal Cues

    Suggest clients track physical sensations before and after eating, including hunger, satiety, and mood. Over time, this builds awareness of the interplay between body signals and emotional triggers.

    4. Gentle Movement and Yoga

    Movement practices that involve intentional body awareness (like yoga, tai chi, or even stretching) can help ADHD people become more attuned to subtle bodily cues.

    5. Biofeedback Techniques

    Tools that measure heart rate variability or skin temperature can reinforce interoceptive signals. These are especially useful for people who have trouble identifying internal sensations without external prompts.

    How a Registered Dietitian at More Spoons Nutrition Can Help

    At More Spoons Nutrition, our registered dietitians are trained in working with neurodivergent clients, including those with ADHD and disordered eating behaviors. Here’s how we can support you:

    • Personalized Nutrition Counseling that respects your neurodivergent brain, focusing on practical and realistic strategies for nourishment.
    • Interoceptive Skills Coaching, where we help you identify, trust, and respond to internal hunger and fullness cues without judgment.
    • Support for Emotional and Binge-Type Eating, using evidence-based tools to explore the role of mood, stress, and attention in your eating behaviors.
    • Collaboration with Mental Health and Nutrition Professionals for a team-based approach when emotional regulation or trauma are also present.
    • Inclusive, Shame-Free Care that centers your lived experience and your goals, whether you’re seeking recovery, structure, or simply less stress around food.

    We believe everyone deserves a compassionate path to nourishmentā€”whether you’re an ADHD person, a person with ADHD, or someone exploring their relationship with food.

    Final Thoughts

    This study offers strong evidence that interoceptive challenges may explain part of the connection between ADHD and disordered eating. For nutrition professionals, this means going beyond calories and macrosā€”it’s about teaching clients to trust their internal cues again.

    Whether you’re working with an individual who identifies as ADHD or a person who happens to have ADHD, the message is the same: body awareness is a skill that can be nurturedā€”and it may be the missing link to a healthier, more intuitive relationship with food.

    References

    Martin E, Dourish CT, Higgs S. (2023). Interoceptive accuracy mediates the longitudinal relationship between attention deficit hyperactivity disorder (ADHD) inattentive symptoms and disordered eating in a community sample. Physiology & Behavior, 268, 114220. https://doi.org/10.1016/j.physbeh.2023.114220