ADHD Nutritionist

03/17/2026

What’s your go-to way to eat more fiber? 👀

A few of my favs: bean salad, apples, berries, and Gutzy fruit squeeze pouches.

Protein gets a lot of attention when it comes to ADHD and nutrition (because it helps make neurotransmitters like dopamine).

But we can’t forget about fiber because most people (especially ADHDers) aren’t getting enough.

Why is fiber so important?
-helps keep you full longer
-supports more stable energy + focus (less blood sugar rollercoaster)
-supports digestion 💩
-can help reduce risk of type 2 diabetes, high cholesterol, and certain cancers

Most adults need around 25–38g of fiber per day—but you don’t need to hit that perfectly to benefit. Even small increases can help.

⚠️ If you’re trying to eat more fiber, go slowly.
Adding too much too fast can lead to bloating and discomfort. Start by adding 1 fiber source at a time and build from there (and don’t forget fluids 💧).

You can find fiber in:
whole grains, beans/lentils, fruits, vegetables, nuts, and seeds

Easy snack ideas with fiber:
-apple = 4.5g
-3 cups popcorn = 3.5g
-dry roasted edamame = 4–8g
-Gutzy pouch = 8–9g
-Mush cup = 4–8g
-1 cup raspberries = 8g
-guacamole cup = 4g
-1 cup baby carrots = 4g

If you want more ADHD-friendly, low-effort ways to actually eat more fiber (without overthinking it), I break it all down in my book How to Eat Well for Adults with ADHD 📖

Link in bio to grab your copy 💜

03/13/2026

Do you find yourself doomscrolling for dopamine? 👇

If so, you’re not alone 💜

Your ADHD brain is constantly looking for quick sources of stimulation (and distraction), and doomscrolling delivers exactly that.

But you might notice it leaves you feeling worse. More anxious, more dysregulated, more overwhelmed.

Honestly? For me, doomscrolling leaves me with that same “why did I just do that again?” feeling I used to get after a binge. That familiar mix of guilt, frustration, and wanting to do it all over again anyway.

If that resonates, here are some other tools for stimulation to try instead:
🎨 Coloring (tapping into your creative side)
🎵 Listening to music that matches your mood
🚶 Movement you actually enjoy (I love solo dance parties)
🌿 Getting outside, even for a few minutes

⚠️ Important reminder
It is completely okay to take a break from social media and the news cycle. Protecting your nervous system right now is not avoidance. It is self care. And your ADHD brain will thank you for it. (And if you want to doomscroll that’s fine too)

What tools for stimulation help you stop the doomscroll?

In my Intuitive Eating for ADHD Small Group, we build a personalized Dopamine Menu so you have a toolkit that actually works for your brain.

✨Book a free discovery call through the link in my bio to learn more. ✨

03/09/2026

I’m a dietitian who helps ADHDers make eating feel easier. And lately? My motivation to cook has been completely gone.

Can I be honest with you for a second?

I’ve been a little MIA lately. Between the dumpster fire that is America and seeing more 1:1 clients than ever, showing up here was one of the first things to go.

And my motivation to cook? Also gone.

If you have ADHD and eating feels harder than it should right now, you’re in the right place.

Because here’s what I want you to remember.

When everything feels chaotic, our brains go into survival mode.

For ADHDers, that often means forgetting to eat, not feeling hungry, or being too overwhelmed to figure out what to make.

But your ADHD brain runs on glucose.

It needs consistent fuel to regulate emotions, maintain focus, and keep you going.

When you’re running on empty, everything feels harder.

The anxiety gets louder.
The executive dysfunction gets worse.
The overwhelm gets bigger.

Fed is best. Always.

Not a perfect meal. Not a balanced plate. Just food.

Whatever is easiest and actually sounds good right now.

Cereal. Crackers and cheese. A handful of whatever is in your pantry.

It all counts.

Nourishing yourself right now is not selfish. It is not indulgent. It is how you keep going.

Drop a 💜 if you needed this reminder today. Save this for the next time eating feels impossible. And tell me, what’s one thing you’ve been eating lately that’s been getting you through?

01/21/2026

Which reminder did you need today 👇

When the world feels heavy and chaotic, eating can feel like one more impossible task, especially for ADHD brains 🧠

Gentle reminder: fed is better than perfect.

Eating something is better than nothing.

Rest, nourishment, and community are resistance.

If food feels harder right now, it’s not a personal failure.

Stress and uncertainty impact appetite, executive function, and nervous system regulation.

You’re not alone in this, and you don’t have to figure it out by yourself.

If you’re looking for support breaking out of the binge/restrict cycle, rebuilding trust with food, and learning what actually works for your ADHD brain during stressful seasons, I’m here.

👉 Link in bio to book a free discovery call. We can talk through what support might look like for you.
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01/06/2026

Do you find yourself eating for stimulation while watching TV? 👇

For ADHD brains, TV alone often isn’t stimulating enough 🧠
So your brain looks for something else to help you stay engaged. Usually with your hands or your mouth.

Food is an easy solution.
It’s accessible, enjoyable, and sensory-rich.

But eating mainly for stimulation plus distracted eating can sometimes lead to overeating or bingeing.

For many of my clients diagnosed later in life (and for me too), food became a way to self-regulate or get dopamine without even realizing it.

And to be very clear
✨ It is 100% OKAY to eat for stimulation ✨
Food can absolutely be part of regulation.

The goal isn’t to take food away.
It’s to add more options so food doesn’t have to be the only one.

One tool I personally love my acupressure mat from that I was gifted about a year ago and I use it regularly while watching TV or meditating. The strong sensory input helps my body feel grounded and engaged without needing to snack the whole time.

Other stimulation ideas you could add:
🧶 Crochet or knit
🫧 Fizzy drinks like carbonated water or kombucha
⚽ Sitting or gently bouncing on an exercise ball
🧩 Puzzles or sorting activities
✍️ Flavored toothpicks for oral stimulation
🪷 Acupressure mat

⚠️ Important reminder
If you’re hungry, please eat. Using stimulation tools to ignore hunger is just another form of restriction and often leads right back to bingeing.

Inside my Intuitive Eating for ADHD small group, we build a personalized Dopamine Menu so food can be one supportive option, not the only source of stimulation.

If binge eating and understimulation feel connected for you, this group may be a good fit.

✨ Book a free discovery call through the link in my bio to see if it’s a good fit ✨
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dopaminemenu

12/05/2025

Drop a 💜 if you’ve felt this way

So many ADHDers tell me they feel “lazy” for not cooking enough, relying on convenience foods, or struggling to make meals the way they think they “should.”

But here’s the truth:
Cooking requires A LOT of executive function. It relies on executive functions like planning, task initiation, working memory, time management, and cognitive flexibility. All of which can be more challenging with ADHD.
None of that makes you lazy.
It makes you human. It makes you neurodivergent. And it means you deserve support, not shame.

Feeding yourself in ways that match your energy, your capacity, and your brain is still nourishment. Low-effort meals count. Convenience foods count. Snacks count. You count.

If this resonates and you want support building sustainable, ADHD-friendly eating habits, breaking the binge-restrict cycle, or learning how to feed yourself without guilt or overwhelm, I would love to help.

💜 Book a free discovery call to see if my 10-week Intuitive Eating for ADHD program or private coaching is a good fit for you. (Link in bio)💜
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11/19/2025

11/19/2025

Caption in comments so its easier to read

11/13/2025

Drop a 💜 if you struggle with telling the difference

It can be tricky to know if your body is actually hungry or if your brain is craving dopamine, stimulation, or comfort. This simple decision tree helps you check in with your body — no shame or guilt, just clarity.

How to use this flowchart:
1. Am I physically hungry?
-If yes → honor your hunger and eat something, even if it’s small!
-Signs of hunger: headache, hangry, growling stomach, fatigue, trouble focusing (even with meds), nausea, dizziness

2. Not hungry or not sure → Has it been 3+ hours since you last ate?
-If yes → eat! Eating every 3–4 hours helps keep blood sugar stable and prevents becoming ravenous later.

3. Still not hungry → Am I seeking stimulation?
-Feeling bored or like you need something in your hands or mouth? Ask: What would help me in this moment?
-If food will do the trick → give yourself permission to enjoy it fully, minimizing distractions to maximize dopamine.
-If food isn’t needed → try other tools: fidget toys, chewelry, a walk, music, or a short activity that stimulates your brain.

4. Still not sure → Is something else triggering me to eat?
-Are you eating to cope with emotions, stress, lack of sleep, social needs, or everything happening in the world?
-Ask: What would actually help me right now? Explore alternatives — journaling, talking to a friend, stretching, or another coping tool.

I teach ADHD women how to differentiate real hunger from brain hunger or emotional eating so they can stop binge cycles for good.

💫 Ready to stop guessing and finally feel in control around food?
Click the link in my bio to book a FREE discovery call and see if my small group coaching program is a good fit!
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11/06/2025

Do you ever notice a voice in your head telling you what you “should” or “shouldn’t” eat? 🤔

That’s your inner food police.

The food police is that inner critical voice that judges your eating choices, measures your “goodness” based on what or how much you eat, and makes you feel guilty, ashamed, or out of control around food.

For ADHD brains, this voice can get loud. We’re wired for impulsivity, hyperfocus, and black-and-white thinking, so we have a tendency to “should” all over ourselves for our eating “mistakes.”

This post is all about talking back to the food police. Instead of letting it control your eating or emotions, you can respond with curiosity, compassion, and trust. Doing this doesn’t just help you feel calmer around food, but it helps you build confidence, notice your patterns, and start trusting your body again. 💜

Challenging the food police takes time and patience.

If you’re ready to quiet the food police and feel at ease with food, I help ADHD women do this in my Intuitive Eating for ADHD small group coaching program.

Use the link in my bio to book a free discovery call and see if this is the right fit for you.
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10/30/2025

Last post, we talked about protein, why it’s important for ADHD brains and how it supports focus, mood, and energy🍗🧠

Today, let’s talk carbs, another important nutrient for ADHDers 🥖🧠

All three macronutrients — carbs, fat, and protein — serve important functions.

Carbs break down into glucose
Glucose = your brain’s preferred energy source
Every single cell in your body uses glucose for energy

Restricting carbs, skipping meals, and trying to follow unsustainable diets make you more likely to crave carbs and feel out of control when you eat them.

ADHD brains often need:
⚡ Quick energy
🧠 Dopamine support
🍽️ Predictable, easy meals
💛 Zero-shame fueling

Carb cravings aren’t a problem.
Carbs = a signal from your body
Your body is asking for fuel, nutrients, and support.

Feeding yourself shouldn’t feel like climbing a mountain. It should feel supportive and doable.

Want more practical, non-diet strategies to feed your ADHD brain with confidence?
📚 Comment ORDER and I’ll send you a universal link to grab my book 💜
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