“My mind is like my web browser. 19 tabs are open, 3 are frozen and I have no idea where the music is coming from.” —Anonymous ADHD sufferer.
Attention-deficit/hyperactivity disorder (ADHD) is one of the most common mental health conditions affecting school-aged children. It is growing rapidly, rising from 6 percent to over 10 percent in the last two decades alone.
Some of these kids, those with hyperactive-type ADHD, are so full of energy that they have a hard time concentrating. They say it’s like having a rocket engine held back by bicycle brakes. They feel they have the energy to do anything, but the focus to accomplish nothing. Why, they wonder, should they finish one project when they can start five more?
Some kids grow out of it, but not all, and adult ADHD is still prevalent. It is thought to have a genetic component, but that is only part of the story.
So Much Energy
Some people just need to move more. A lot of athletes, like Michael Phelps, Michael Jordan, and Simon Biles, have ADHD and are not ashamed to admit it. These folks found a fantastic way to channel their massive energy.
Even though people with ADHD often struggle in school, it is not associated with low IQ. Albert Einstein, who some argue had ADHD, did poorly in school but was never accused of stupidity. Einstein said, “Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
A lot of people with ADHD also go into entertainment. Ryan Gosling, Justin Timberlake, Trevor Noah, Mark Ruffalo, Greta Gerwig, Ellen DeGeneres, Channing Tatum, Jim Carrey, Adam Levine, and Emma Watson are all in the ADHD club. Many of them say their ADHD enhances their creativity, often seeing connections that others don’t.
Interestingly, ADHD often occurs along with autism, with some 20 percent overlap between the two syndromes. Like autism, there is a spectrum of affliction, with some people undisturbed by having mild ADHD. But many people find it troublesome, and for those people, medications and other treatments are available that can help.
Perhaps paradoxically, given that people with ADHD seem to be running too hot to begin with, stimulants like amphetamines are the first choice of treatment. However, up to a third of those affected may not be able to tolerate the drugs or their side effects. These people may have trouble sleeping, low appetite, mood problems, or tics following amphetamine use.
The Gut-Brain Axis to the Rescue
Thus, the news that gut microbes likely play a role in the syndrome is intriguing because it hints at a more natural treatment. A recent review of the literature finds that there is a notable microbial signature of ADHD. In particular, they found that people with ADHD have higher levels of Ruminococcus gnavus and lower levels of Faecalibacterium.
Ruminococcus gnavus is a normal bacterium found in most humans, but it can cause problems if it becomes too prevalent. When it gets overgrown, it is associated with irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), colon cancer, obesity, and diabetes.
Faecalibacterium, on the other hand, produces butyrate, a marvelous substance that both heals and nourishes the cells lining the gut. A healthy gut lining prevents microbes and their toxins from entering the bloodstream, where they can travel to all the organs of the body—including the brain.
ADHD Essential Reads
These new studies imply that diet and supplements may smooth out manic episodes and improve focus without diminishing creativity. Studies going back 20 years show that gut microbes can affect mood and cognition via the gut-brain axis. We probably shouldn’t be surprised that microbes could affect ADHD, too.
How Changing Your Diet Could Help You Manage ADHD
If you want to improve your attention deficit, try pampering your good microbes. To keep them happy, feed them fiber.
Sadly, you won’t find fiber in donuts, Cheetos, ice cream, or chocolate. In fact, the lack of fiber in processed foods may be at least partially responsible for the dramatic increase in ADHD over the last few decades.
This is easy to fix. Veggies, especially beans, onions, artichokes, and lentils, are chock full of fiber. Consume berries, like raspberries, blueberries, and strawberries. Berries have tiny edible seeds that are a great source of fiber.
Also try ferments like yogurt, sauerkraut, kefir, and kimchi. These fermented foods contain butyrate-producing microbes, but they also have the prebiotic fiber that feeds those microbes. That’s a double whammy of gut goodness.
If you are already taking meds for ADHD, don’t stop. But you might want to run this article past your doctor. Changing your diet for the better, and maintaining that change, may allow you to reduce your dosage.
ADHD can be your superpower or your kryptonite, and you have the power to influence it one way or the other. Pay better attention to your diet, and you may find that you can pay better attention to the rest of your life.