How Your Gut Could Influence ADHD Symptoms

The neurodevelopmental disorder known as Attention Deficit/Hyperactivity Disorder (ADHD) is typified by impulsivity, hyperactivity, and inattention. ADHD symptoms have always been treated with behavioural therapy and drugs, but new research suggests that the gut microbiota may also have an impact.

The Gut-Brain Axis Explained

The intricate network of communication between our brain and digestive system is referred to as the gut-brain axis. Through immunological responses, neuronal transmissions, and even hormone secretion, this network enables our gut microorganisms to affect the chemistry of our brains. Researchers are now learning more about the potential function this connection may have in disorders like ADHD.

What the Research Tells Us So Far

To learn more about the potential link between gut flora and ADHD, a recent systematic review that was published in 2022 examined a number of papers. Although the study is ongoing, the following provocative insights are provided by the findings:

• Microbial Diversity Shifts
  When compared to people without ADHD, children and adults with the disorder frequently exhibit differences in their gut microbiome. Lower short-chain fatty acid (SCFA) production is observed in ADHD patients, linked to impaired gut-brain communication. A reduced diversity of gut bacteria, which is frequently interpreted as an indication of a less robust gut environment, was documented in several investigations.
  
  

• Specific Bacterial Imbalances
  ADHD patients exhibit varying amounts of some helpful bacteria, such as Lactobacillus and Bifidobacterium. These microorganisms have been shown to lower inflammation, support gut integrity, and create key brain-related chemicals, including serotonin and GABA.
  
  

• Potential Role of Inflammation
  Inflammatory markers have occasionally been shown to be elevated in the bodies of individuals with ADHD. This lends credence to the theory that gut-based inflammation may contribute to the neurological symptoms of ADHD.

Why This Matters for Holistic Health

According to these results, maintaining our gut health may be crucial to promoting our mental and emotional well-being. Even if definitive findings are still a ways off, the research presented thus far supports the inclusion of gut-friendly behaviours in daily life, particularly for people with ADHD.

Here are a few ways to nurture your gut:

Dietary Interventions

• Fibre-rich foods: Whole grains, legumes, and diverse vegetables (aim for 30+ plant types weekly)

• Fermented foods: Kefir, live yoghurt, kimchi, sauerkraut (prioritise unsweetened varieties)

• Think about probiotics: A health expert should always be consulted before taking any supplements that may help restore gut equilibrium.

• Omega-3 sources: Walnuts, flaxseeds, oily fish (anti-inflammatory support)

Lifestyle Modifications

• Stress management: The gut microbiota can be disturbed by stress. Mindfulness, deep breathing, and regular movement are all excellent strategies for maintaining equilibrium. (shown to improve gut-brain axis function)

• Movement: Daily 30-minute walks (enhances microbial diversity)

Final Note

The science around gut health and ADHD is still evolving, but it highlights a fascinating connection that’s well worth paying attention to. At Back to Balance, we’re here to support you with tools, education, and practical guidance that bring your body and mind back into harmony, starting with your gut.

FAQs

Q: Can improving gut health cure ADHD?

A: ADHD cannot be cured by improving gut health, but it can be a supporting strategy. A complicated neurodevelopmental disorder, ADHD is impacted by lifestyle, environment, and genetics. Gut health therapies should never be used in place of professional medical advice or therapy, although they may help some people manage their symptoms, particularly when combined with traditional treatments.

Q:  Are there any specific probiotic strains shown to help with ADHD symptoms?

A: Early research has examined the effects of strains known to affect mood and cognition, such as Lactobacillus rhamnosus and Bifidobacterium longum. However, there isn't a single probiotic that is advised for ADHD at this time, and individual results may differ. Before beginning any probiotic supplementation, it is best to speak with a professional.

Q:  Can children safely take gut health supplements like probiotics?

A: Yes, in many situations, but only when supervised by a professional. Not every probiotic is appropriate for kids, and the best strain and dosage can change according on the child's needs, age, and health. A healthcare professional or registered dietitian can assist in choosing a safe choice.

Q: What lifestyle changes, besides diet, can support both gut and brain health?

A: A healthier gut, brain function and mood regulation can be supported by regular exercise, proper sleep hygiene, stress-reduction practices (such as yoga or mindfulness), and avoiding processed foods and antibiotics when not needed.

References

D’Argenio, V. & Salvatore, F. The role of the gut microbiome in the healthy adult status. Clin. Chim. Acta 451, 97–102 (2015).
https://www.sciencedirect.com/science/article/pii/S0009898115000170?via%3Dihub

Lange, K.W., Reichl, S., Lange, K.M. et al. The history of attention deficit hyperactivity disorder. ADHD Atten Def Hyp Disord 2, 241–255 (2010). https://doi.org/10.1007/s12402-010-0045-8 

Gkougka, D., Mitropoulos, K., Tzanakaki, G., Panagouli, E., Psaltopoulou, T., Thomaidis, L., Tsolia, M., Sergentanis, T. N., & Tsitsika, A. (2022). Gut microbiome and attention deficit/hyperactivity disorder: a systematic review. Pediatric research, 92(6), 1507–1519. https://doi.org/10.1038/s41390-022-02027-6 

Schneider, E., O'Riordan, K. J., Clarke, G., & Cryan, J. F. (2024). Feeding gut microbes to nourish the brain: unravelling the diet-microbiota-gut-brain axis. Nature metabolism, 6(8), 1454–1478. https://doi.org/10.1038/s42255-024-01108-6