ADHD & Gut Health
By Brooke Whitfield-Fattovich, MS, LMHC, NCC
The Gut
Over the years, I began approaching mental health from a holistic angle. I learned the importance of incorporating nutrition, sleep hygiene, and physical fitness, and along the way, I discovered the importance of gut health. Did you know 90-95% of serotonin is produced in the gut? (Banskota, Ghia & Khan, 2019). Serotonin is responsible for mood stabilization and sleep quality, and those who drink diet soft drinks are cutting their available serotonin in half (Banskota, Ghia & Khan, 2019). You can imagine how that wreaks havoc on your mental health.
The gut is known for its primary function of digestion; however, it also plays a role in numerous other areas of the body, such as the immune system, hormones, cardiovascular, skin, and metabolic health (Banskota, Ghia & Khan, 2019). Known as the “second brain,” the gut maintains our health and overall well-being and contributes to optimal body function (Banskota, Ghia & Khan, 2019). Inside our gut are trillions of microorganisms, such as bacteria, fungi, viruses, and other microbes, making up the microbiota, which play a role in our mental health (Banskota, Ghia & Khan, 2019).
The Gut and ADHD
The connection between Attention deficit hyperactivity disorder and gut health is an exciting area of research and sheds light on potential new avenues for managing the condition. The brain and gut are connected through a network of complex communication known as the gut-brain axis, and this system involves neural, immunological, and hormonal signaling pathways (Mathee, Cickovski, Deoraj, Stollstorff & Narasimhan, 2020). The microbiota that is found in the gut is made up of trillions of microorganisms, which play a crucial role in this communication through the production of neurotransmitters (Mathee, Cickovski, Deoraj, Stollstorff & Narasimhan, 2020). Those neurotransmitters are dopamine and serotonin, essential players in cognitive function, mood regulation, and behavior.
So, what does this all mean? Dopamine and serotonin are primarily produced in the gut, and these hormones are necessary for balanced mood and optimal cognitive functioning. To obtain a healthy brain and body, we must include gut health. This belief is especially true for people with ADHD, who naturally produce less dopamine, which impacts our focus, motivation, memory, and learning.
Obtaining a Healthy Gut
Since becoming aware of the gut-brain connection, I have researched how I can protect my gut health through foods and habits. By examining diet, sleep, stress, and medication use, I have made mindful, meaningful changes. These adjustments have helped me function without ADHD medication, which was not a fit for me.
Beginning with diet, we know that fiber rich fruits and vegetables are healthy for everyone, as they keep the gut balanced with healthy bacteria. Also incorporating fermented foods like Kimchi and Kifir help promote microbiota which is responsible for regulating neuronal function; responsible for transmitting signals throughout the body (Mathee, Cickovski, Deoraj, Stollstorff & Narasimhan, 2020). Pre and probiotics foods like kefir, yogurt, and garlic feed the bacteria to keep it healthy and balanced.
Next, what does your sleep hygiene and quality look like? Poor sleep habits and quality can harm the gut balance and exacerbate ADHD symptoms. They are considered bidirectional, influencing each other cyclically, and therefore, prioritizing a healthy sleep routine and understanding what sleep conditions you need to obtain plentiful and rested sleep is crucial.
Moving on to stress. Similar to sleep, stress levels and ADHD tend to feed off each other. Chronic stress can alter gut microbiota, further impacting ADHD symptoms. Finding ways to manage stress is essential for physical and mental well-being. I utilize mindfulness, yoga, meditation, routine, planning, and exercise.
Lastly, medications such as antibiotics are highly detrimental to a healthy gut. Sometimes, antibiotics are unavoidable; however, it can be beneficial to speak to your doctor about incorporating alternatives into your healthcare. I have found that prioritizing gut health, sleep hygiene, and stress management results in becoming sick less and, therefore, requiring fewer doctor visits and medication. As always, consult with your doctor regarding your health.
References
Banskota, S., Ghia, J. E., & Khan, W. I. (2019). Serotonin in the gut: Blessing or a curse.
Biochimie, 161, 56-64.
Mathee, K., Cickovski, T., Deoraj, A., Stollstorff, M., & Narasimhan, G. (2020). The gut microbiome and neuropsychiatric disorders: implications for attention deficit hyperactivity disorder (ADHD). Journal of medical microbiology, 69(1), 14-24.
Brooke Whitfield-Fattovich, MS, LMHC, NCC was born in Newcastle Upon Tyne, England, and moved to Florida at age 8. She graduated from Florida Atlantic University with a bachelor’s degree in Psychology and began her career in the addiction and recovery field in 2013. Brooke later earned a master’s degree in Mental Health Counseling and is currently pursuing a PhD in Counselor Education, focusing on marriage, couples, and family therapy. Working in private practice, Brooke specializes in women’s infertility, pregnancy, and postpartum issues, drawing from her personal experience with secondary infertility. Her dedication to helping others is reflected in her compassionate and holistic approach to therapy.