The link between ADHD & Binge Eating

The Link Between Attention-Deficit/Hyperactivity Disorder (ADHD) & Binge Eating Disorder (BED)

Despite BED being the most common eating disorder in Australia, public awareness and understanding of the behaviours driving BED remain limited, and new research is still emerging.

ADHD falls under the neurodivergent umbrella and is a complex, multifaceted condition that affects how a person thinks, feels, and navigates the world. It’s important to note that everyone’s experience with ADHD is unique and nuanced. The information below is general in nature and intended as a starting point for understanding this connection.

Studies have shown that individuals with ADHD are four times more likely to be diagnosed with an eating disorder compared to those without ADHD, with a particularly strong overlap between ADHD and BED.

Executive functioning—which allows us to plan, organise, and prioritise tasks—plays a key role in the link between ADHD and disordered eating. People with ADHD often experience challenges in this area, which can make everyday tasks like meal planning, grocery shopping, and cooking more difficult. This can lead to inconsistent eating patterns, such as skipping meals or relying on convenience foods.

In addition, interoception—the ability to sense internal signals like hunger, fullness, thirst, or fatigue—is often altered in people with ADHD. This can make it harder to recognise when the body needs food or to notice early signs of fullness. As a result, eating may be delayed until hunger cues become extreme, often leading to rapid or chaotic eating in an attempt to quickly meet energy needs. On the flip side, some individuals may eat out of habit, boredom, or emotional discomfort without actually feeling physically hungry.

These two factors combined can result in unintentionally going long periods without eating, followed by episodes of eating past the point of comfortable fullness. Since physical hunger is one of the most common triggers for binge eating, behaviours like skipping breakfast or forgetting to pack lunch can easily spiral into a binge–restrict cycle. Over time, this pattern can contribute to feeling out of control around food, increased emotional eating, and distress, guilt, or shame related to eating.

People with ADHD may also experience emotional regulation differently, often feeling emotions more intensely and suddenly. This can lead to overwhelming states such as anxiety, frustration, loneliness, or boredom that are difficult to tolerate. Some individuals with ADHD may also struggle to identify or articulate what they’re feeling. This disconnect can make it harder to respond to emotional needs in an intentional and effective manner. 

In the absence of effective coping strategies, high-energy, “comfort” foods can become an accessible form of self-soothing. Rather than recognising feelings of loneliness or anxiousness, the person may simply feel discomfort and turn to food without full awareness of the emotional trigger. This behaviour is often reinforced when binge eating temporarily relieves distress, even if it's followed by regret or physical discomfort.

Another common feature of ADHD is impulsivity, which can lead to quick, automatic food decisions and difficulty resisting cravings—especially for highly palatable foods like chips or lollies.

So, What Can I Do to Break Free from Binge Eating?

Emotional Coping Strategies

Managing emotions is a major part of breaking the binge eating cycle—especially for those with ADHD. Rather than turning to food by default, the goal is to build a toolkit of adaptive coping strategies that support emotional regulation and self-soothing. Some examples include:

• Deep breathing or grounding exercises to regulate the nervous system and create a pause between emotion and the impulse to eat.

• Journaling to externalise your thoughts and emotions, helping you identify patterns or emotional triggers.

• Movement or physical activity, even in short bursts—like walking, dancing, or stretching—can release tension and lift your mood.

• Talking to someone—grabbing a coffee with a friend or calling someone while going for a walk can provide emotional support and validation.

• Sensory tools like sipping a warm drink, using fidget items, or taking a warm shower can help calm the body and reduce overwhelm.

  
  

Mindful Eating

Mindful eating isn’t just a wellness buzzword—it’s a powerful, evidence-based practice that can help you build a more intentional and supportive relationship with food, especially for those who struggle with impulsivity. It involves being fully present at mealtimes, tuning in to your body’s hunger and fullness cues, and engaging your senses during the eating experience. It creates a pause between craving and action, giving you the opportunity to reflect and respond rather than react automatically.

Check out our Instagram post for helpful tips on getting started with mindful eating.

Semi-Structured Eating Plans

Although the term "structured meal plan" might sound rigid, our approach is anything but. We focus on creating a flexible and supportive framework that brings rhythm, usually around aiming to eat every 3 to 4 hours, and ease to your eating habits. 

If you thrive on structure or visual reminders, you might find it helpful to keep a weekly meal outline on the fridge or use a planner to map out your meals and snacks. If you prefer visuals over writing, creating a simple picture-based menu can work well—especially if you stick to a few regular favourites.

Another useful strategy is to keep healthy and convenient snacks in places like your car, desk, fridge, or pantry. That way, when hunger hits or your eating reminder goes off, you’ve got options on hand. This might require challenging old food rules—especially if past dieting experiences taught you to avoid snacking. In reality, snacks are just mini meals that play a valuable role in stabilising energy and preventing being too hungry between main meals. If remembering to eat is a challenge, consider setting phone reminders. 

Looking for More Personalised Support?

If you're ready to explore a more balanced, sustainable approach to eating—tailored to your unique needs—we’re here to help. Whether you're navigating emotional eating, ADHD-related challenges, or simply want support in building a more positive relationship with food, personalised care can make all the difference. Reach out to book a consultation or learn more about how we can support you.

Book in a FREE discovery call

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