April 7, 2025
Why your brain craves carbs and caffeine | ADHD nutrition 101
Why do ADHD’ers crave carbs and caffeine? Explore the gut-brain link, dopamine, and how to support focus, mood, and energy through what you eat.
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Why do ADHD’ers crave carbs and caffeine? Explore the gut-brain link, dopamine, and how to support focus, mood, and energy through what you eat.
If you’ve ever found yourself three coffees deep with a croissant in hand before noon, you’re not alone, and you’re not broken. For many ADHD’ers, what gets labeled as “poor self-control” is often the nervous system doing its best to self-regulate. Carbs and caffeine aren’t just habits; they’re tools for stimulation, emotional grounding, and clarity during brain fog.
Your cravings aren’t random, either. They’re rooted in the way the ADHD brain and gut communicate. Carbs and caffeine just happen to be the fastest messengers in that loop.
This guide is adapted from a video course by clinical neuroscientist and nutritionist Dr. Miguel Toribio-Mateas, created in collaboration with Tiimo. As an AuDHD’er, Dr. Miguel doesn’t just research the gut-brain connection; he lives it. His approach blends science, self-experimentation, and neurodivergent insight. We’ve taken highlights from the Tiimo Learn course, updated the research, and paired it with tangible strategies to support your brain without shame or restriction.
Let’s be clear: this isn’t about curing ADHD. Nutrition is not a replacement for medication, therapy, or accommodations. It’s about working with your biology so your nervous system has more of what it needs to function, focus, and recover.
The gut isn’t just where digestion happens. It’s home to over 100 million neurons, most of your serotonin production, and trillions of microbes that influence cognition, memory, and mood. This internal ecosystem, your microbiome, communicates with your brain via the gut-brain axis, using the vagus nerve and chemical messengers called microbial metabolites.
When your gut microbiome is diverse and well-fed, it produces signals that support executive functioning, emotion regulation, and mental clarity. When it’s stressed or imbalanced, those signals shift, and that can show up as brain fog, emotional dysregulation, or low motivation.
Neurodivergent people may be particularly sensitive to these shifts. Research shows that ADHD’ers often experience higher baseline inflammation and greater gut-brain permeability, which can influence dopamine regulation and behavior.
Dopamine plays a central role in the brain’s reward and motivation system. It shapes how we pursue pleasure, initiate tasks, and stay focused. For ADHD’ers, who often have fewer dopamine receptors or lower baseline dopamine levels, everyday motivation can require more effort, especially without external stimulation.
That’s part of why carbs and caffeine feel so effective.
The effects are real but often fleeting. Once the surge fades, a crash can set in, leaving you more tired, irritable, or scattered. Over time, this pattern can lead to a cycle of reaching for quick fixes just to regain a sense of baseline functioning.
This isn’t just about snacks or coffee, either. Many ADHD’ers develop strong preferences or routines around food, returning to the same meal again and again because it feels safe, satisfying, and low-effort. These patterns, sometimes called food hyperfixations, can offer comfort and predictability when executive functioning is strained or emotional regulation feels out of reach.
Whether it’s grilled cheese for the fifth day in a row or an iced coffee that marks the start of every task, these rituals aren’t random. They’re adaptive strategies that are shaped by biology, sensory needs, and the constant work of navigating a low-dopamine brain in a high-demand world.
If carbs and caffeine are short-term fixes, fiber is long-term support. Specifically, prebiotic fiber: the kind that feeds the beneficial bacteria in your gut and helps them create the metabolites that influence brain chemistry.
Dr. Miguel’s guide, 50 Fibre-Rich Foods for Thriving With ADHD, breaks down foods like lentils, oats, raspberries, and flaxseeds, all of which help reduce inflammation and improve microbial diversity. Studies show that increasing fiber supports dopamine metabolism, focus, and emotional regulation.
ADHD’ers are statistically more likely to skip meals or rely on ultra-processed snacks, not because of laziness but because executive functioning affects cooking, planning, and even remembering to eat. The goal here isn’t restriction, it’s adding more of what supports your brain.
Here are four types of foods Dr. Miguel recommends for supporting the gut-brain loop:
Garlic, leeks, oats, green bananas, artichokes, and legumes. These feed the bacteria that regulate inflammation and cognition.
Kefir, kimchi, miso, live-culture yogurt, sauerkraut, and tempeh. These introduce beneficial microbes that help with mood and resilience.
Chia seeds, flaxseeds, walnuts, sardines, and salmon. These are crucial for brain plasticity and executive functioning.
Berries, dark chocolate, green tea, and coffee. These compounds support gut bacteria and protect brain cells from oxidative stress.
Try adding one new food from each category this week. Notice how your energy, mood, or clarity shifts.
ADHD mornings can feel like molasses. Time agnosia, emotional overwhelm, and decision fatigue make even the most basic routines feel impossible. When dopamine is low and urgency is missing, the right kind of structure matters.
Here’s a gentle morning structure to experiment with:
Whether you prefer writing things down or tapping a mood on your phone, building that feedback loop can help you spot patterns, adjust your routines, and create a rhythm that works with your energy instead of against it.
Cravings are information. They’re your brain’s way of asking for regulation, not a reason to feel shame.
Instead of framing cravings as failures, it can be more helpful to ask what your body is trying to communicate. Is it overstimulated? Under-fueled? Seeking comfort? Here’s a quick guide to decoding common patterns:
These swaps aren’t about removing joy. They’re about understanding your defaults, then gently expanding what’s available to you when you need to feel more balanced.
There’s no “perfect” ADHD diet. And there’s no need to micromanage every bite. What matters most is giving yourself more of what your brain needs to thrive, especially on the days when motivation is missing or everything feels too loud.
That might look like prepping fiber-rich snacks you’ll actually eat. Choosing the same safe food on purpose, without judgment. Drinking water before your second coffee. Or noticing that oats with nut butter make your next task feel a little less impossible.
Small supports can lead to big shifts. Especially when they’re designed for the way your brain works.
Nutrition won’t fix ADHD. But it can support your focus, mood, and executive functioning in ways that feel stabilizing rather than restrictive. And when you pair that with the right tools, like Tiimo, you get a system that helps you respond to your body with more care and less pressure.
You don’t have to give up your coffee. Or your favorite meal. You just get more ways to meet yourself where you are.
And that’s the most nourishing thing of all.
Watch the full Tiimo Learn course on YouTube, and follow @drmiguelmateas on Instagram for science-backed insights on the gut-brain connection and neurodivergent health.
Why do ADHD’ers crave carbs and caffeine? Explore the gut-brain link, dopamine, and how to support focus, mood, and energy through what you eat.
If you’ve ever found yourself three coffees deep with a croissant in hand before noon, you’re not alone, and you’re not broken. For many ADHD’ers, what gets labeled as “poor self-control” is often the nervous system doing its best to self-regulate. Carbs and caffeine aren’t just habits; they’re tools for stimulation, emotional grounding, and clarity during brain fog.
Your cravings aren’t random, either. They’re rooted in the way the ADHD brain and gut communicate. Carbs and caffeine just happen to be the fastest messengers in that loop.
This guide is adapted from a video course by clinical neuroscientist and nutritionist Dr. Miguel Toribio-Mateas, created in collaboration with Tiimo. As an AuDHD’er, Dr. Miguel doesn’t just research the gut-brain connection; he lives it. His approach blends science, self-experimentation, and neurodivergent insight. We’ve taken highlights from the Tiimo Learn course, updated the research, and paired it with tangible strategies to support your brain without shame or restriction.
Let’s be clear: this isn’t about curing ADHD. Nutrition is not a replacement for medication, therapy, or accommodations. It’s about working with your biology so your nervous system has more of what it needs to function, focus, and recover.
The gut isn’t just where digestion happens. It’s home to over 100 million neurons, most of your serotonin production, and trillions of microbes that influence cognition, memory, and mood. This internal ecosystem, your microbiome, communicates with your brain via the gut-brain axis, using the vagus nerve and chemical messengers called microbial metabolites.
When your gut microbiome is diverse and well-fed, it produces signals that support executive functioning, emotion regulation, and mental clarity. When it’s stressed or imbalanced, those signals shift, and that can show up as brain fog, emotional dysregulation, or low motivation.
Neurodivergent people may be particularly sensitive to these shifts. Research shows that ADHD’ers often experience higher baseline inflammation and greater gut-brain permeability, which can influence dopamine regulation and behavior.
Dopamine plays a central role in the brain’s reward and motivation system. It shapes how we pursue pleasure, initiate tasks, and stay focused. For ADHD’ers, who often have fewer dopamine receptors or lower baseline dopamine levels, everyday motivation can require more effort, especially without external stimulation.
That’s part of why carbs and caffeine feel so effective.
The effects are real but often fleeting. Once the surge fades, a crash can set in, leaving you more tired, irritable, or scattered. Over time, this pattern can lead to a cycle of reaching for quick fixes just to regain a sense of baseline functioning.
This isn’t just about snacks or coffee, either. Many ADHD’ers develop strong preferences or routines around food, returning to the same meal again and again because it feels safe, satisfying, and low-effort. These patterns, sometimes called food hyperfixations, can offer comfort and predictability when executive functioning is strained or emotional regulation feels out of reach.
Whether it’s grilled cheese for the fifth day in a row or an iced coffee that marks the start of every task, these rituals aren’t random. They’re adaptive strategies that are shaped by biology, sensory needs, and the constant work of navigating a low-dopamine brain in a high-demand world.
If carbs and caffeine are short-term fixes, fiber is long-term support. Specifically, prebiotic fiber: the kind that feeds the beneficial bacteria in your gut and helps them create the metabolites that influence brain chemistry.
Dr. Miguel’s guide, 50 Fibre-Rich Foods for Thriving With ADHD, breaks down foods like lentils, oats, raspberries, and flaxseeds, all of which help reduce inflammation and improve microbial diversity. Studies show that increasing fiber supports dopamine metabolism, focus, and emotional regulation.
ADHD’ers are statistically more likely to skip meals or rely on ultra-processed snacks, not because of laziness but because executive functioning affects cooking, planning, and even remembering to eat. The goal here isn’t restriction, it’s adding more of what supports your brain.
Here are four types of foods Dr. Miguel recommends for supporting the gut-brain loop:
Garlic, leeks, oats, green bananas, artichokes, and legumes. These feed the bacteria that regulate inflammation and cognition.
Kefir, kimchi, miso, live-culture yogurt, sauerkraut, and tempeh. These introduce beneficial microbes that help with mood and resilience.
Chia seeds, flaxseeds, walnuts, sardines, and salmon. These are crucial for brain plasticity and executive functioning.
Berries, dark chocolate, green tea, and coffee. These compounds support gut bacteria and protect brain cells from oxidative stress.
Try adding one new food from each category this week. Notice how your energy, mood, or clarity shifts.
ADHD mornings can feel like molasses. Time agnosia, emotional overwhelm, and decision fatigue make even the most basic routines feel impossible. When dopamine is low and urgency is missing, the right kind of structure matters.
Here’s a gentle morning structure to experiment with:
Whether you prefer writing things down or tapping a mood on your phone, building that feedback loop can help you spot patterns, adjust your routines, and create a rhythm that works with your energy instead of against it.
Cravings are information. They’re your brain’s way of asking for regulation, not a reason to feel shame.
Instead of framing cravings as failures, it can be more helpful to ask what your body is trying to communicate. Is it overstimulated? Under-fueled? Seeking comfort? Here’s a quick guide to decoding common patterns:
These swaps aren’t about removing joy. They’re about understanding your defaults, then gently expanding what’s available to you when you need to feel more balanced.
There’s no “perfect” ADHD diet. And there’s no need to micromanage every bite. What matters most is giving yourself more of what your brain needs to thrive, especially on the days when motivation is missing or everything feels too loud.
That might look like prepping fiber-rich snacks you’ll actually eat. Choosing the same safe food on purpose, without judgment. Drinking water before your second coffee. Or noticing that oats with nut butter make your next task feel a little less impossible.
Small supports can lead to big shifts. Especially when they’re designed for the way your brain works.
Nutrition won’t fix ADHD. But it can support your focus, mood, and executive functioning in ways that feel stabilizing rather than restrictive. And when you pair that with the right tools, like Tiimo, you get a system that helps you respond to your body with more care and less pressure.
You don’t have to give up your coffee. Or your favorite meal. You just get more ways to meet yourself where you are.
And that’s the most nourishing thing of all.
Watch the full Tiimo Learn course on YouTube, and follow @drmiguelmateas on Instagram for science-backed insights on the gut-brain connection and neurodivergent health.
Why do ADHD’ers crave carbs and caffeine? Explore the gut-brain link, dopamine, and how to support focus, mood, and energy through what you eat.
If you’ve ever found yourself three coffees deep with a croissant in hand before noon, you’re not alone, and you’re not broken. For many ADHD’ers, what gets labeled as “poor self-control” is often the nervous system doing its best to self-regulate. Carbs and caffeine aren’t just habits; they’re tools for stimulation, emotional grounding, and clarity during brain fog.
Your cravings aren’t random, either. They’re rooted in the way the ADHD brain and gut communicate. Carbs and caffeine just happen to be the fastest messengers in that loop.
This guide is adapted from a video course by clinical neuroscientist and nutritionist Dr. Miguel Toribio-Mateas, created in collaboration with Tiimo. As an AuDHD’er, Dr. Miguel doesn’t just research the gut-brain connection; he lives it. His approach blends science, self-experimentation, and neurodivergent insight. We’ve taken highlights from the Tiimo Learn course, updated the research, and paired it with tangible strategies to support your brain without shame or restriction.
Let’s be clear: this isn’t about curing ADHD. Nutrition is not a replacement for medication, therapy, or accommodations. It’s about working with your biology so your nervous system has more of what it needs to function, focus, and recover.
The gut isn’t just where digestion happens. It’s home to over 100 million neurons, most of your serotonin production, and trillions of microbes that influence cognition, memory, and mood. This internal ecosystem, your microbiome, communicates with your brain via the gut-brain axis, using the vagus nerve and chemical messengers called microbial metabolites.
When your gut microbiome is diverse and well-fed, it produces signals that support executive functioning, emotion regulation, and mental clarity. When it’s stressed or imbalanced, those signals shift, and that can show up as brain fog, emotional dysregulation, or low motivation.
Neurodivergent people may be particularly sensitive to these shifts. Research shows that ADHD’ers often experience higher baseline inflammation and greater gut-brain permeability, which can influence dopamine regulation and behavior.
Dopamine plays a central role in the brain’s reward and motivation system. It shapes how we pursue pleasure, initiate tasks, and stay focused. For ADHD’ers, who often have fewer dopamine receptors or lower baseline dopamine levels, everyday motivation can require more effort, especially without external stimulation.
That’s part of why carbs and caffeine feel so effective.
The effects are real but often fleeting. Once the surge fades, a crash can set in, leaving you more tired, irritable, or scattered. Over time, this pattern can lead to a cycle of reaching for quick fixes just to regain a sense of baseline functioning.
This isn’t just about snacks or coffee, either. Many ADHD’ers develop strong preferences or routines around food, returning to the same meal again and again because it feels safe, satisfying, and low-effort. These patterns, sometimes called food hyperfixations, can offer comfort and predictability when executive functioning is strained or emotional regulation feels out of reach.
Whether it’s grilled cheese for the fifth day in a row or an iced coffee that marks the start of every task, these rituals aren’t random. They’re adaptive strategies that are shaped by biology, sensory needs, and the constant work of navigating a low-dopamine brain in a high-demand world.
If carbs and caffeine are short-term fixes, fiber is long-term support. Specifically, prebiotic fiber: the kind that feeds the beneficial bacteria in your gut and helps them create the metabolites that influence brain chemistry.
Dr. Miguel’s guide, 50 Fibre-Rich Foods for Thriving With ADHD, breaks down foods like lentils, oats, raspberries, and flaxseeds, all of which help reduce inflammation and improve microbial diversity. Studies show that increasing fiber supports dopamine metabolism, focus, and emotional regulation.
ADHD’ers are statistically more likely to skip meals or rely on ultra-processed snacks, not because of laziness but because executive functioning affects cooking, planning, and even remembering to eat. The goal here isn’t restriction, it’s adding more of what supports your brain.
Here are four types of foods Dr. Miguel recommends for supporting the gut-brain loop:
Garlic, leeks, oats, green bananas, artichokes, and legumes. These feed the bacteria that regulate inflammation and cognition.
Kefir, kimchi, miso, live-culture yogurt, sauerkraut, and tempeh. These introduce beneficial microbes that help with mood and resilience.
Chia seeds, flaxseeds, walnuts, sardines, and salmon. These are crucial for brain plasticity and executive functioning.
Berries, dark chocolate, green tea, and coffee. These compounds support gut bacteria and protect brain cells from oxidative stress.
Try adding one new food from each category this week. Notice how your energy, mood, or clarity shifts.
ADHD mornings can feel like molasses. Time agnosia, emotional overwhelm, and decision fatigue make even the most basic routines feel impossible. When dopamine is low and urgency is missing, the right kind of structure matters.
Here’s a gentle morning structure to experiment with:
Whether you prefer writing things down or tapping a mood on your phone, building that feedback loop can help you spot patterns, adjust your routines, and create a rhythm that works with your energy instead of against it.
Cravings are information. They’re your brain’s way of asking for regulation, not a reason to feel shame.
Instead of framing cravings as failures, it can be more helpful to ask what your body is trying to communicate. Is it overstimulated? Under-fueled? Seeking comfort? Here’s a quick guide to decoding common patterns:
These swaps aren’t about removing joy. They’re about understanding your defaults, then gently expanding what’s available to you when you need to feel more balanced.
There’s no “perfect” ADHD diet. And there’s no need to micromanage every bite. What matters most is giving yourself more of what your brain needs to thrive, especially on the days when motivation is missing or everything feels too loud.
That might look like prepping fiber-rich snacks you’ll actually eat. Choosing the same safe food on purpose, without judgment. Drinking water before your second coffee. Or noticing that oats with nut butter make your next task feel a little less impossible.
Small supports can lead to big shifts. Especially when they’re designed for the way your brain works.
Nutrition won’t fix ADHD. But it can support your focus, mood, and executive functioning in ways that feel stabilizing rather than restrictive. And when you pair that with the right tools, like Tiimo, you get a system that helps you respond to your body with more care and less pressure.
You don’t have to give up your coffee. Or your favorite meal. You just get more ways to meet yourself where you are.
And that’s the most nourishing thing of all.
Watch the full Tiimo Learn course on YouTube, and follow @drmiguelmateas on Instagram for science-backed insights on the gut-brain connection and neurodivergent health.
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