ADHD Nutrition for Adults
A tailored nutrition programme to stabilise your energy and sharpen your focus without chaotic eating or afternoon crashes
Evidence-based nutrition support for adults with ADHD — whether you're struggling with overeating, binge eating and food chaos or you want to improve your focus, energy and feel more regulated in your day-to-day life.
Why Nutrition Matters for ADHD
If you have ADHD (or suspect you do), you’re probably tired of feeling like your whole day depends on random energy and motivation spikes. You swing between hyperfocus followed by days of very little focus and motivation to do basic “adulting”. And no matter how many recipes you find or meal plans you try, food just feels chaotic — either you forget to eat or you eat everything in sight despite your best intentions.
It’s 3:45pm. The afternoon slump and ADHD brain fog hits again. You’re staring at your laptop, but your brain is offline. You open the kitchen cupboards, hoping sugar and caffeine will wake you up.
“I know I said I wouldn’t do this again… but I’m exhausted. I just need SOMETHING.”
To get the steady energy, clear focus, and calm eating rhythms you want, you don’t need more willpower. You need a structure that works with your ADHD brain — regular fueling, better blood sugar balance, simple meals you can actually remember, and tools to regulate your nervous system before the crash ever hits.
👉🏻Why Nutrition and ADHD Symptoms Are Closely Linked:
If you're an adult with ADHD (or suspect you are), there's a good chance no one has ever told you that what you eat might be affecting how you focus, your energy levels, your mood, and emotional management.
In fact, even ADHD lower dopamine levels can be supported by increasing protein intake, as these are dopamine building blocks. Here’s the link between ADHD diet and the brain:
- ADHD brains need steady fuel for dopamine production
- Blood-sugar dips tank focus, mood and executive function
- Skipping meals triggers overwhelm and irritability
- Impulsivity may lead to quick, unbalanced food choices
- Hunger cues are irregular or delayed
- Medication can suppress appetite leading to energy crashes and overeating
- Low fluids and nutrients may worsen brain fog and fatigue.
🌿 Quick Answers About ADHD & Nutrition
Clear, evidence-based answers to the most common questions adults ask about ADHD diet support.
Does nutrition really affect ADHD symptoms?
Yes. ADHD brains are more sensitive to blood sugar swings, irregular eating, and often show nutrient deficiencies. Nutrition plays a direct role in focus, energy, emotional regulation, and dopamine production.
Can an ADHD nutritionist help with binge eating or chaotic eating?
Absolutely. ADHD often disrupts hunger cues, impulse control, and routine. ADHD-specific nutrition support helps stabilise eating patterns, reduce binge urges, and create structure without restriction or shame.
Is ADHD diet support helpful if I’m on medication?
Yes. ADHD medication often affects appetite, thirst, and energy levels. Nutrition can help prevent undereating, manage crashes, support focus, and help medication work more smoothly.
🌿 With ADHD diet support you could...
I worked with Milda to overcome years of disordered eating. She is a sensitive, caring and professional practitioner and helped me unpack the root causes and provide practical and achievable steps towards recovery. Thank you Milda x
I can't recommend Milda highly enough. She is flexible and imaginative with ideas and strategies for going forward, and her advice has helped me enormously. She has changed my outlook towards food and calories, and has helped me to see that being kind to oneself is imperative. I didn't want to finish my sessions!
👉🏻 Common Challenges ADHD Nutritionist Can Help With:
Most ADHD support focuses on medication and therapy — and these are brilliant tools. Yet your brain also needs the right fuel to function at its best, and this is why nutrition is essential in ADHD symptom management alongside.
Here's how ADHD nutrition support can help:
- Stabilise energy and mood throughout the day
- Support dopamine production and executive functioning
- Break the cycle of forgetting to eat, then binge eating, then feeling guilty
- Create eating routines that work with your ADHD brain, not against it
- Manage emotional and impulsive eating without shame or restriction
- Support appetite regulation with ADHD medication, helping it work smoother
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Personalised ADHD Nutrition Support
Personalised 1:1 nutritional support to help ADHD adults eat consistently, calm chaotic eating patterns, and fuel their brain for better focus and energy.
Plans are adapted for your ADHD brain — simple, flexible, and realistic.
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6-Week ADHD Nutrition Programme
A personalised 1:1 programme to support your ADHD brain with practical nutrition strategies that stabilise focus, energy, and mood. Realistic ADHD-friendly strategies that work.
Includes:
- 1.5h initial Health Assessment session
- 5x 50 min Nutritional therapy sessions
- Supplement recommendations and a discount on quality supplements*
- Functional testing recommendations**
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12- Week ADHD Food Peace Programme
A personalised 1:1 programme to break free from binge eating, emotional eating, and food guilt while working with your unique ADHD brain. Feel calm, in control, and at peace with food.
Includes:
- 2h initial Food Peace Roadmap session
- 1.5h initial Health Assessment session
- 10x 50 min Nutritional therapy sessions
- Supplement recommendations and a discount on quality supplements*
- Functional testing recommendations**
* Where appropriate, I may suggest evidence-based supplements to support specific systems of the body. All recommendations are personalised to your needs and are never a requirement — we'll always discuss what feels right for you.
** Testing may be suggested as part of your programme, depending on your individual health goals and budget. I may recommend you speak to your GP for certain tests, while I also use specialised functional tests to identify nutritional imbalances that can be addressed through dietary and lifestyle changes.
Get in touch with Milda if you have any questions HERE
I would recommend Milda's sessions to everyone, and ESPECIALLY people who are neurodiverse! She tailors a programme in so much detail to your preferred foods, your dietary requirements, your health needs and even helps with any supplements you need to ensure you are feeling good and eating well in a very accessible way. Her sessions have given me the confidence to know what to put in my body and get excited about it!
Milda herself is wonderful as she has a very calm and knowledgeable approach which helps so much with anyone, but particularly us folks with neurodiversity!
I had been yo-yo dieting for years and became so confused about what I ‘should’ & ‘shouldn’t’ eat which led to more emotional eating and so the cycle would have continued!
Like all programs, I had my reservations, if Milda was going to be any different to ‘other’ professionals, but I have really enjoyed working with her. Milda is SO knowledgeable and although I would say it hasn’t always been easy, she has adapted the programme to suit my needs – she has been very supportive, encouraging and persuasive, and helped me get through really difficult times. You are such a lovely person Milda, full of support, knowledge, patience, and understanding.
Meet ADHD Nutritionist Milda 👋🏻
Hi, I'm Milda, and I know how exhausting it can feel to manage all the spinning plates in your life… while food feels like ONE MORE thing you can't get a handle on.
I'm a Nutritional Therapist with an MSc in Personalised Nutrition and a Master Practitioner in Eating Disorders, with special interest in ADHD. When I discovered I had ADHD as an adult, everything clicked — unreliable energy, constant burn outs, emotional eating, and years of struggling with binge eating finally made sense.
Looking back, nutrition had been supporting my ADHD brain all along — I just didn't realise it. Now, I help others with ADHD do the same, with personalised tools for your ADHD brain.
I’m fully insured, registered, and work within evidence-based nutritional therapy guidelines.
Milda x
Milda's qualifications:
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1:1 ADHD Nutrition Programmes
Ready to support your focus, eat consistently and fuel your brain?
Find out if the 6-week and 12-week ADHD Nutrition Programmes would be suitable
Still unsure if working with an ADHD Nutritionist is for you?
👉🏻 Then hop on a call with me and find out!
Whether you’re dealing with chaotic eating, irregular meals, focus crashes — or binge eating on top of ADHD — you don’t have to keep guessing what will actually help.
If you’re feeling stuck, overwhelmed, or unsure if the ADHD Nutrition 1:1 Programme is the right fit, book a free discovery call. We’ll talk through your goals, where you’re getting stuck, and the exact next steps to help you build calmer, more consistent energy, focus and eating patterns.
Working with Milda has been such a supportive and empowering experience. She helped me build a healthier relationship with food through mindful, compassionate guidance. I feel more confident, balanced, and in control with my ADHD symptoms too - highly recommend!
☀️ FAQs on ADHD Diet and Nutrition Help
Nutritional therapy for ADHD helps stabilise focus, energy, mood, blood sugar, and appetite using ADHD-friendly strategies that support dopamine production, consistent meals, and nutrient balance—key foundations for better daily functioning.
Yes—ADHD affects hunger cues, impulse control, and routine, making binge eating and chaotic eating more common; ADHD-specific nutrition support helps stabilise blood sugar, reduce impulsive eating, and build simple, realistic eating patterns that work with your ADHD brain.
Most clients experience steadier focus, fewer energy crashes, reduced binge episodes, easier meal planning, calmer emotional eating, better appetite regulation, and more confidence in choosing foods that support ADHD symptoms long-term.
You’ll get a structured yet ADHD-friendly programme, weekly guidance, practical tools linked to nutrition and ADHD symptom management, and step-by-step support so you always know exactly what to do next—without strict rules or overwhelming meal plans.
Yes—this support is suitable whether you’re diagnosed, self-identifying, medicated, or exploring ADHD; we address appetite suppression from ADHD medication, irregular eating patterns, nutrient gaps, and emotional eating from an ADHD-nutrition perspective.
Yes. I work online with adults across the UK and internationally. Although the roots of my clinic are in the Bath, Bristol and Frome area, all ADHD nutrition help sessions are currently virtual, flexible and designed to fit your life.
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Personalised ADHD Nutrition Programmes
Ready to take the next step?
Learn more about the 6-week and 12-week ADHD Nutrition Programmes to suit your health goals
Get in touch with Milda if you have any questions HERE