It’s starting to look like ADHD and gut health are linked, meaning that the finer points of our digestive health can actually play into how our symptoms present themselves. It’s even looking like we may be more likely to have long-term stomach issues like IBS, constipation, or dyspepsia. Since I don’t know a ton about this kind of stuff, I’ve started working with Michelle Casey, a Functional Health Coach who specializes in long-term illness and gut health.
As always, if you’d prefer to watch the conversation you can go here. You can listen to it below, or here. Otherwise, read on to find out how your gut can impact your ADHD symptoms, as well as other parts of you.
ADHD and Stomach Problems in Adults
So…here’s the thing: If I’m being honest, I know exactly how true this is. I’ve struggled with IBS for many years, and it’s not pleasant. Not only did I have the stomach cramps, the diarrhea, and the nausea, but the whole thing often left me tired and unable to focus.
You ever try to focus when your stomach is telling you constantly that you HAVE TO POOP RIGHT NOW? It’s difficult.
Even more difficult is nailing down exactly how that gut microbiome factors into adult ADHD symptom management. There’s literature out there for kids, but for adults, the research is still ongoing.
What that first study I linked does find, though, is that ADHD adults are more likely to have what are referred to as Functional Gastrointestinal Disorders, or FGID’s, rather than immune disorders. Not so say that you can’t have the other kind, but the occurrence of the first was more prevalent.
What this means
An FGID “occur[s] as a result of abnormal functioning of the GI tract. They are not caused by structural (tumors or masses) or biochemical abnormalities.” Put simply, your gut is technically normal; it just ain’t working right. This can mean that your stomach is causing some of the symptoms you’re struggling with, like anxiety,or perhaps even depression. There are a number of different reasons why your stomach is causing a problem, but the easiest one to test out first is whether or not a food is causing the problem.
That’s where someone like Michelle comes in.
Your gut may be running the show
Casey explains that our guy may very well be in charge of some of the neurotransmitters that keep our brains running smoothly. “They think that it’s because there are these receptors in our gut for things like hormones, things like neurotransmitters.” She says. “So our gut bacteria manufacture neurotransmitters for us. So like serotonin, dopamine, you know, there’s a reason if you’re on an SSRI medication, and that things like five HTP supplements, things that increase serotonin are contraindicated, you don’t want to take those things at the same time because you might get serotonin syndrome. How do you know if you have serotonin syndrome? You get diarrhea, because serotonin increases motility and transit time.”
Michelle explains that diarrhea doesn’t always mean a surplus of serotonin, but it can point to a way to control symptoms everywhere, not just in the gut. And that, of course, includes your ADHD symptoms.
Your ADHD symptoms and your microbiome
“They actually found in one study that people with ADHD had a different amount of different strains of bacteria in their microbiome.” Casey says, “and there was one study and I can’t remove the medication, so don’t quote me on this, but there was one group that they put them on medication and afterwards one particular bacterial family increased and these were people who responded well to the medication. So there’s definitely a connection there.”
She goes on to explain that, with the right understanding of what’s being made down there in the ol’ belly, we may be able to help our focus level. “We know we have neuroendocrine receptors in our gut. And so, you know, the amount of like not just dopamine, we think of ADHD and dopamine, but it’s also epinephrine and norepinephrine. All of those catecholamine neurotransmitters that are stimulating and help with focus and attention. Not only does our gut microbiome manufacture those, and we have receptors in our gut. So if our gut is unhealthy, we’re not going to be making as much.”
Which means that, if your stomach is being stopped from making what your brain needs to focus, meds will only go so far. You have to also make sure that you’re supplying yourself with what you need to function.
So how do you manage your gut health when you have ADHD?
There are a couple main ways to keep your stomach supplied with the things it needs.
ADHD and Probiotics
As far as probiotics go, Michelle says, it’s not as simple as just taking one a day.
“People always ask me about probiotic supplements what’s the best probiotic to take? What should I take for this? What should I take for that? There is a lot of cool research coming out, like X strain helps with Y symptom or whatever, but we can’t be that reductionistic, right? We know we need a variety.”
So Casey says that, if you’re going to go this route, switch it up. “You probably want to rotate different formulas in different strains every season or so… It’s fine. Play around with it.”
She also warns that probiotics aren’t long-term solutions because they don’t actually recolonize the gut. The strains, she says, are transient. So they’re helpful, but they don’t stick around.
Eating for your gut
The best way to repopulate your gut flora, according to Michelle, is to “eat the rainbow.”
“Each of these different families of bacteria, like different phytonutrients in different veggies and fruits that are associated with different colors… so…purple foods, red foods, blue foods, you know, green, the cauliflower… all the different colors of the rainbow. If we get those colors throughout our week, we’re going to actually be feeding the good bacteria in our gut.”
Basically, you want to focus on those macros, but you also want to make sure that the veggies and fruits you eat vary, meaning “an apple a day” is bullshit. So don’t fall for it.
How do I know if I’m dealing with something chronic that may be affecting my ADHD?
The chronicity of your gut issues has to affect your life for a while. Michelle says that daily for more than a month is the general threshold. In a situation like that, she suggests an elimination diet, followed by slowly adding stuff back in until you know what, exactly, is causing your issues.
This sounds scary, I know, but if knowing yourself better leads to an improvement in symptoms, I suggest asking yourself: do you prefer enjoying yourself for five minutes, or feeling better forever? Nutrition isn’t the only thing that may be affecting you, but it can be a huge factor. And approaching it with that air of curiosity that Niki suggested will undoubtedly result in better results for you.
In the end, we both urge you not to wait until you’re miserable every day. It doesn’t have to be this way for you, and we’re both here to help you if you need. I work with Michelle on a referral basis, so if you feel that working with us as your team would be beneficial, reach out to me, and we’re happy to help. If you’d like to simply work with Michelle, you can reach out to her here.
