My relationship with food is what you might call complicated. If you’ve got ADHD, I’m betting you know exactly what I mean.

Some days I’m all about the high protein, meal prepped life. Other days I’m knee deep in snacks, having demolished an entire bag of sweets while standing in the kitchen. And then there are the days I forget to eat entirely, until my partner gently reminds me that food is a thing humans do.

When I am at work I am a big fan of fasting, eating between 6 pm and 10 pm. It’s partly for my fitness (I used to be big into the gym and like to pretend I still am), partly for my PCOS (fasting can help alleviate symptoms), and partly because I’ve read that fasting can help manage ADHD symptoms. When I say that I have read, I mean academic literature, not just randomly online. Either way fasting genuinely does seem to help me function.

Breakfast? Never heard of her

Breakfast has always been hard for me. My mum is one of those people who has breakfast every day without fail, generally the same thing. If I am on holiday I suddenly have the ability to eat breakfast, otherwise I want nothing to do with eggs, oats or anything else before 11am. Do not even get me started on cereal, just the thought of cereal and milk, urgh, literally I just got chills. Mornings are already a hard enough and food just feels like one step too far.

The Battle of the Food Shop

Obviously if I am going to eat I need to shop. And food shopping is a nightmare. Too many people, too many lights, too many choices. I’ve started ordering online which helps cut down on impulse buying, though I always forget something, so I usually end up at the shop anyway.

For a while we did Gusto and I actually really liked that they sent me everything and I could just cook from there. But the cost just got too much for us. I would definitely recommend it to those with the money to do so as it makes food prep so much easier with ADHD. Even better if you have a partner like mine who is great at following instructions!

“What do you want To eat?”

Me: melts into floor

The biggest challenge for me is simply deciding what to eat. That choice alone can feel monumental. Some nights, I’ll be starving, but too paralysed by indecision to actually make anything.

Cooking? Urgh. I’m decent at it, but the steps, the effort, the washing up, it’s just a huge no. I cycle through bursts of meal planning, but if I overplan, I lose all interest in the food I’ve prepared.

I also deal with binge eating. My appetite is all over the place. One day I’ll forget to eat, the next I’m eating everything in sight. It’s hard to find balance. And when I binge, the guilt is real. That shame spiral? Oh yeah, I know her.

Food Wins: Cottage Cheese & Protein Tricks

When things are going well, I track my food in MyFitnessPal and aim for high-protein meals. I’ve found it helps both my brain and my body, and it’s PCOS friendly too. High protein carbs, protein yoghurts, cottage cheese (especially from Longley Farm, it is God tier) are my go tos.

I’ve realised that “non-traditional” food habits can sometimes work best for my brain. Fasting during workdays helps me focus. No prepping, no planning, no decision fatigue. Just water, well when I remember, and I am good to go.

When I Eat Well, I Feel Better

There’s a noticeable shift in my energy, focus, and mood when I’m fuelling myself properly. But it doesn’t mean I always do it. Knowing what’s healthy and doing what’s healthy are two very different things. The ADHD brain doesn’t always follow logic, and that’s something I’m learning to accept with compassion.

Food guilt is a big one for me. Especially after binging. I know I’m not alone in this, but it doesn’t make it any easier.

Final Thoughts

Food with ADHD is not just about hunger. It’s sensory, emotional, chaotic, overwhelming and sometimes beautiful. I’m learning that consistency doesn’t have to mean perfection. That weird food combos are valid. That forgetting to eat isn’t the biggest deal. That starting over happens every week and that’s okay.

If your eating feels like a rollercoaster too, just know you’re not alone. We’re all out here trying to feed our brains and our bodies the best we can and that’s more than enough.

Let me know what you think in the comments!