Nutrition Tips for ADHD: Protein + Fiber + Fat (Part III)
Your brain needs fat.
This is Part III of a series. Start at the beginning.
You can also read this article on Medium.
Fat is good. Eating fat is healthy.
Hopefully, I won’t have to try very hard to win you over on this one, unless you’re still influenced by the toxic myths of the 80s and 90s around low-fat diets. If you are, read this. And this. And this. And then come right back here to finish up this article.
First of all, fat is delicious. When it comes to fat in food, we think of flavor, richness, decadence, substance, pleasure, and satisfaction. (If these words make you feel guilty, read this.)
But going forward, I also want you to think about fat as something that benefits your brain more than any other macronutrient. Let me explain.
Your Brain Needs Fat
Your brain cells are lined with fat. The health of these cell linings impacts the cell’s ability to transmit and receive electrical activity. The healthier the fat, the more effective the electrical currents, the better the communication between the cells, and the better the brain functions overall.
Am I saying that eating fat makes you smarter? Well, it at least gives your brain the upper hand in optimizing its machinery.
Of course, and you’ve probably heard this before, not all fats are created equal. Our brains and bodies respond best to fats in their natural form (i.e. olives, avocados, nuts, animal fat).
In the management of ADHD, I really want to highlight a certain set of fats: Omega-3s. The science around Omega-3s and their positive effects on the ADHD brain is very encouraging.
These are found in cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines, as well as nuts and seeds including chia seed, flax seed, and walnuts. If you don’t enjoy these foods or can’t see yourself eating them on a regular basis, Omega-3 supplements could be a great option for you. Choose the highest-quality supplements you can afford, and take them with food to maximize their absorption.
Fat Helps Your Hormones Too
If fertility or perimenopause is on your radar, it’s time to make friends with fat.
Your endocrine system is made up of all the organs in your body that create and release hormones. These glands rely on dietary fats to produce healthy hormones and circulate them in the right amounts.
Healthy cell linings (described above) are more receptive to signals from hormones.
And, Omega-3s can help reduce systemic inflammation, which is a major cause of hormone disruption.
Many Vitamins Need Fat
Hopefully lots of colorful fruits and veggies ended up on your list after you read the previous article—the more colorful, the better, as each color contains different nutrients that our brains need to thrive.
Vitamins A, D, E, and K are fat-soluble, meaning they need fat in order to be assimilated and absorbed into our bodies. While these are all vital for optimal brain function, Vitamin D is continually recommended in the treatment and prevention of mental health issues like depression. A deficiency impacts the production/availability of neurotransmitters including dopamine, norepinephrine, and serotonin.
The easiest strategy? Drizzle olive oil on your veggies, and pair your fruits with peanut butter.
Your Favorite Fat Foods
Here’s a list of deliciously fatty foods for you to peruse and customize into your own customized fat menu. The idea is to create a go-to reference guide that you can pair with your list of protein foods and fiber foods to soften the decision-making process when you walk into the kitchen. So, you might include a list of your favorite cheeses along with foods that contain cheese (like a cheesy omelet, a grilled cheese sandwich, or eggplant parmesan). You might also see foods on this list that are included in some of your other favorite foods, like a Thai curry made with coconut milk.
Avocado
Butter
Cheese
Chocolate
Coconut milk
Coconut oil
Cold water fishes
Egg yolks
Peanut butter
Other nut butters
Nuts
Olive oil
Olives
Beef
Pork
Salmon
Seeds
Yogurt
Here is a reference sheet and a worksheet you can print out to help with this activity:
Make PFF a Way of Life
I know this way of eating works because a) the science is clear that it does, and b) when I stray from the PFF path, I feel like shit.
Surprised to hear that I stray from the path? It’s true. Despite all my nutrition knowledge and my very best intentions each day, I’m still a human with varying degrees of success. Just like all ADHDers, I fall apart sometimes.
I’ve struggled through a few days recently when life felt hard and I completely disregarded the PFF protocol because I wasn’t hungry and/or I just wanted to eat treats. One day I think all I had was a chocolate chip waffle with peanut butter, a bowl of Chex with milk, and a key lime Greek yogurt. (Side note: See my recent post about the intersection of Intuitive Eating and ADHD management.) I knew these choices might have consequences, but I was overwhelmed and hoped for the best.
But I became even more listless and grumpy, developed a horrible headache, and just kept fighting with myself about my to-do list, which wasn’t getting any new checkmarks. In fact, it was these symptoms that galvanized me to finally finish this article series (“PFF really does make a noticeable difference in the way I’m able to show up for myself, and I need to be sharing about this so women know how important it is!”).
When I don’t follow the PFF protocol, I feel awful, and I’m guessing most people do, especially those of us with highly-sensitive nervous systems. But because our cultural food systems severely limit our access to healthy food (not to mention healthy, truthful information about food), millions of us have become accustomed to feeling sick and tired all the time.
Until we’ve had the pleasure of being truly, deeply nourished by the food we eat and experiencing the effects in our brain and body, we assume that life just feels kinda “meh” all the time. But it doesn’t have to.
I’d love to hear your thoughts and feelings about the PFF protocol for ADHD.
Did you read all three articles? Did you make your list? Will you post it on the fridge or tape it to the inside of the cupboard so it’s there when you need it?
Or, did these articles make food seem even more complicated and stressful than it was before?
If so, would it be more fun and approachable to attend a live online workshop with me and make the list together with other ADHD women? I’m hosting one on April 25 and will record the class in case you can’t make it live—make sure you’re subscribed to my newsletter, The Nourished Divergent Path, to get your invite!
Evolve: A Nutrition + Health Coaching Program for Women with ADHD
I’m launching a new program in May and would love to have you!
If you’re curious about it and wondering whether it makes sense for you, schedule a free consultation here.
This article is part of a series on simple strategies in food and nature for women with ADHD. The suggestions in these articles will help you feed your brain and balance your nervous system, therefore easing your symptoms, boosting your confidence, and improving your quality of life.
Subscribe here or follow along on Medium.