5 Tips to Manage Binge Eating with ADHD
Binge eating can be a common challenge for people with ADHD. The impulsivity and reward-seeking behaviors often associated with ADHD make it harder to regulate eating patterns and manage cravings, leading to feelings of frustration and guilt. Sometimes, challenges with awareness of our internal body cues (interoceptive awareness) can make it harder to differentiate between being hungry, eating for emotional reasons, or stimulation seeking. Here are five practical tips to help manage binge eating in a way that is supportive of your unique needs and ADHD traits.
1. Establish Consistent Eating Patterns
Skipping meals can lead to intense hunger later in the day, increasing the risk of overeating or binge eating. For those with ADHD, setting regular mealtimes can help maintain energy and reduce impulsive snacking. Aim to eat balanced meals every 3–4 hours, incorporating proteins, healthy fats, and complex carbohydrates to keep blood sugar levels stable. Consider setting reminders on your phone or using visual cues, like sticky notes, to help stay on track.
2. Plan ADHD-Friendly Snacks
ADHD brains crave stimulation, and food can provide a quick fix. Instead of reaching for high-sugar, high-fat, or processed options, plan snacks that are both satisfying and nourishing. Opt for options like Greek yogurt with berries, hummus with veggies, or nuts and cheese. These options provide a good mix of protein, fiber, and healthy fats, which can help curb cravings and reduce the urge to binge.
3. Practice Mindful Eating Techniques
Mindful eating helps increase awareness of hunger and fullness cues, making it easier to prevent overeating. For people with ADHD, who may struggle with impulsivity, practicing mindfulness can be especially helpful. Try eating in a calm environment, without screens, and savor each bite. If mindful eating feels challenging, start with just one meal or snack per day and gradually build from there.
4. Address Emotional Triggers
ADHD often comes with heightened emotional sensitivity, which can lead to eating as a way of coping with stress, anxiety, or boredom. Take note of situations where you’re most tempted to binge and explore alternative coping strategies, such as deep breathing exercises, short walks, or even a quick creative activity like doodling. Over time, finding non-food ways to manage emotions can reduce the reliance on binge eating for comfort.
5. Set Realistic Expectations and Be Kind to Yourself
Progress is rarely linear, and setbacks are natural. ADHD can make self-control challenging, so remember that perfection is not the goal. If you find yourself binge eating, try to approach the situation without judgment. Consider it a learning moment—what triggered it, and what could you do differently next time? Practicing self-compassion allows you to break the cycle of guilt and shame, making it easier to move forward.
Managing binge eating with ADHD requires a unique approach that honors both your nutritional needs and your ADHD traits. By setting structured routines, choosing ADHD-friendly foods, and being patient with yourself, you can foster healthier eating habits that support your well-being. Remember, change takes time, and every small step forward is progress!
If you have ADHD and struggle with Binge Eating, know that you are not alone. At Cariad Wellness, we have both Clinical Counsellor’s, and a nutritionist, who focus on neurodivergence and are trained in supporting clients who struggle with these challenges. Reach out and schedule a consultation today to find out how we can support you to make positive changes that will lead to a binge-free life.