ADHD and binge eating: Is there a link (and how to stop)?

As a nutritional therapist specialising in bingeing and disordered eating for the past eight years, I can clearly notice an increased number of adults with ADHD diagnoses reaching out for help with binge eating. It may be because of increased information or increased diagnosis of ADHD, but the link between ADHD, disordered eating and food chaos is very clear. 

If you have diagnosed ADHD, can relate to a lot of traits of ADHD or struggle with binge eating, you may feel overwhelmed with the usual advice to gain control around food, like meal planning and meal consistency. 

If that’s you, keep reading this article and try out some different solutions that can support you in your journey towards creating a more balanced relationship with food. 

Let’s explore some common triggers and patterns that coexist with binge eating and ADHD. 

What is binge eating and ADHD? 

Binge eating is characterised as consuming large amounts of food in a short space of time, eating much quicker than usual, feeling uncomfortably full, which is followed by marked distress, shame, regret and disgust (NHS, 2023). It’s often linked to secrecy and isolation. 

ADHD, on the other hand, is described as an attention-deficit/hyperactivity disorder and has several types, such as inattention, hyperactivity and impulsivity or a combination (Ethnicity facts and figures, 2021). ADHD is linked to imbalances in neurotransmitter or chemical messenger dopamine, which plays a key role in pleasure and reward. 

Another key chemical messenger, epinephrine, linked with arousal and the fight-or-flight mode, is also imbalanced in ADHD. If dopamine is low, epinephrine may “stand in” to compensate, which can lead to hyperactivity and impulsive behaviours. 

The dysregulation in dopamine and epinephrine levels may fuel binge eating behaviours and intensify emotional eating. Let’s explore the common links. 

ADHD and binge eating: The common links 

There are several reasons why somebody with dysregulated dopamine and epinephrine levels can experience increased binge eating and disordered eating tendencies. Here are some common reasons: 

Dopamine dysregulation: One of the most common reasons is dopamine chasing. If dopamine is low, one of the quickest and most effective ways to increase dopamine is through food, especially foods that are high in sugars and high in fats and have a high sense of pleasure and reward. 

Emotional dysregulation: ADHDers may struggle with emotional regulation and feel emotions deeply and often quite overwhelmingly. Trying to fit into a world that’s not built for neurodivergent people, it’s easy to see intense emotions as a weakness and a burden, so ADHDers often develop coping mechanisms to soothe, which can include food.

Poor impulse control: Saying no, stopping with one, resisting cravings and even sticking to a meal plan long term can be difficult for people with ADHD. It becomes more difficult to respond to hunger and fullness cues, and the next thing that happens, you find yourself mid-binge, unable to stop. 

Perfectionism: While dysregulation and disorganisation that’s associated with ADHD can create a sense of chaos, people with ADHD often have perfectionist tendencies. Adults diagnosed with ADHD later in life often had to mask (use strategies to fit in to the societal norms) and perform, especially with high-functioning ADHD. 

Low self-esteem: Adults with ADHD may have spent a big chunk of their lives masking and trying to fit in and suppress their needs. Many were told they’re not good enough or that they do not do something well enough, which over time decreases their self-worth. This, together with social stress, can lead to turning to food to relax and soothe, especially if self-care is not prioritised.

Common patterns and triggers that fuel the binge cycle with ADHD

There are several common ADHD behaviour patterns that can lead to binge eating. Let’s check out some most common ones: 

Skipping meals: Whether you’re stuck in focus mode or chasing a dopamine rush, you may unintentionally skip meals. You may be missing out on nutritional building blocks that could naturally help you increase dopamine. This can lead to intense hunger and fast eating, decision fatigue while choosing a meal and navigating towards options that can boost dopamine quickly- sweets, crisps and sugary foods. 

Emotional stress: Needless to say, emotional stress can be a huge driver in fuelling binge eating, by using impulsive strategies to cope with discomfort. Turning to food can feel like a total autopilot response, which is then followed by even more guilt, shame and further dysregulation, swearing to “fix it” later.  

Chaotic routine: Imbalances in appetite, eating food when it feels urgent, rather than when it’s needed, can happen if there’s no structure to meals. This can lead to blood sugar dysregulation, which can intensify ADHD symptoms, as hormones and neurotransmitters in the body are tightly linked. 

Dieting: It’s quite common for ADHDers to diet and follow rigid plans, calorie counting and weight loss programmes, but due to inconsistency in dopamine, it’s tricky to stick to. And while it doesn’t work for ADHD brains, it triggers the “all or nothing” and “I blew it” thinking that swings towards overeating and bingeing. 

Nutritional strategies that can help break the binge cycle

Every person with ADHD may experience a different severity of symptoms and sensitivities, which makes it important to find coping strategies that work for your unique brain. 

Focus on protein: Protein is super important in supporting an ADHD brain, as protein is a building block for dopamine. While you may crave carbs, it’s a good idea to increase protein and add some with each meal. Protein also helps increase energy and keep blood sugar levels stable, lowering impulsive cravings and mood crashes. Think of adding eggs, chicken and turkey, nuts, cheese, Greek yoghurt, beans, lentils, etc. 

Simplify eating structures: Regular eating is key to stabilising blood sugars and gaining physical balance, however, it’s not always easy to create regularity for ADHDers. Try to simplify the types of meals to reduce decision fatigue, aiming for protein + carb + colour (veg and fruit for fibre and nutrients). Also, aim to create regularity of meals by setting reminders or eating with other people.

Prepare: Rigid structures and meal plans don’t normally work for ADHD brains, but there is something that can be done to help prepare for times when you’re too hungry and binge urges increase. Cutting up cucumber, bell pepper and carrot sticks in the fridge ready for the week with a selection of dips like hummus, guacamole and tzatziki (shop bought for ease) or boiled eggs, cheese sticks and trail mix. 

Here are just a few examples to get you started, but if food is very chaotic and difficult to take control of, consider working with a nutritional professional who is familiar with ADHD and disordered eating and can provide some effective strategies that work for you. 

You’re not broken 

If you have ADHD or suspect you do, it’s important to remember that you are not broken; it’s just that your brain works differently. By understanding your patterns better, you will be able to create strategies in your life and around food that support you, rather than work against you.

Consider getting ADHD-specific support, whether it’s medication, coaching or therapy (CBT, DBT, etc) that can help you be more compassionate and help manage symptoms. 

References: 

• Ethnicity facts and figures (2021) Prevalence of ADHD among adults. GOV.UK. Available at: https://www.ethnicity-facts-figures.service.gov.uk/health/mental-health/prevalence-of-adhd-among-adults/latest/ (Accessed: 20 May 2025)
• Nazar BP, Bernardes C, Peachey G, Sergeant J, Mattos P, Treasure J. The risk of eating disorders comorbid with attention-deficit/hyperactivity disorder: A systematic review and meta-analysis. Int J Eat Disord. 2016 Dec;49(12):1045-1057. doi: 10.1002/eat.22643. Epub 2016 Nov 15. PMID: 27859581.
• NHS (2023) Binge eating disorder. Available at: https://www.nhs.uk/mental-health/conditions/binge-eating/overview/ (Accessed: 20 May 2025)
• Reinblatt SP. Are Eating Disorders Related to Attention Deficit/Hyperactivity Disorder? Curr Treat Options Psychiatry. 2015 Dec;2(4):402-412. doi: 10.1007/s40501-015-0060-7. Epub 2015 Oct 9. PMID: 26949595; PMCID: PMC4777329.