May 4
When nutritionist Nicole DeMasi Malcher first came onto the podcast three years ago to talk about nutrition and ADHD (go back and listen to Episode #84 if you haven’t yet!), she briefly mentioned the gut-brain connection and how what we eat can directly influence our central nervous system, and therefore our physical and mental health. At the time I asked Nicole if this connection was controversial, but she reassured me that the science is there to support it.
Ever since, I’ve wanted to get her back on the show to dive deeper into this important topic, which we’re finally doing this episode. Join us as Nicole gives a breakdown of what the gut actually is (aka the “second brain”), the research behind the brain-gut connection, how the gut microbiome impacts mood and ADHD symptoms, and some easy ways to improve your gut microbiome when you’re already struggling with the executive functioning and sensory aspects of eating and meal-planning.
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"We know that our nervous system can affect our gut, but there's research that shows that our gut, the microbiome itself, can actually be affecting our mood as well."
- Nicole Malcher
"Dieting is not the solution, having a really restrictive diet is not the solution, it's actually to have a diversity in your diet and to add things in rather than take them away. And that's always my approach, what can we add to the foods that you're eating? Or, how can we make it more satisfying for you so that you can actually enjoy it? And how can we make it easy?"
- Nicole Malcher
"Neurotransmitters that are responsible for ADHD symptoms like serotonin, dopamine, norepinephrine, a large percentage of them are made in the gut from the foods that we eat and from the bacteria that actually produces them."
- Nicole Malcher
- Nicole discusses the connection between ADHD and disordered eating.
- Nicole shares her experience with ADHD, including emotional dysregulation, time management issues, and sensory sensitivities, and how her diagnosis has helped her understand her brain and manage her symptoms better.
- Nicole explains the gut brain connection, including the enteric nervous system, gut microbiome, and how the gut affects mood and ADHD symptoms.
[17:50 - 41:39] ADHD's impact on gut health and intuitive eating
- Nicole discusses the potential link between gut health and autoimmune diseases.
- Nicole emphasizes the importance of intuitive eating for gut health, rejecting diet mentality, and promoting diversity in the diet to support the growth of beneficial gut bacteria.
- Nicole explains how a diverse diet rich in fruits, vegetables, whole grains, and fermented foods supports gut health and neurotransmitter production, including dopamine and norepinephrine, which can improve ADHD symptoms.
- Nicole advises against relying solely on supplements without proper guidance from a physician or dietitian, as it can be damaging to one's health.
- Nicole shares her experience with gut health and the importance of increasing fiber intake from whole grains, fruits, and veggies.
- Nicole shares insights on gut health and ADHD.
Website: www.eatingwithadhd.com
Instagram: @eatingwithadhd
Episode 84: ADHD and Nutrition with Nicole DeMasi Malcher - Tracy Otsuka
