Simple Nutrition Tips for Neurodivergent Folks Who Hate Diets
Nutrition advice can feel like a maze of contradictions — especially when you’re neurodivergent, juggling a million things, or just not interested in diet culture.Trust me, I get it. Life coaching isn’t about forcing you into a strict meal plan or making nutrition another source of stress.
Instead, let’s talk about some small, doable ways to nourish your body that actually fit your lifestyle — no judgment, no guilt, no “eat this, not that” nonsense.
Nutrtional advice can feel like a rollercoaster and a maze of contradictions. Especially when you’re neurodivergent, queer, chronically ill, or just sick of diet culture. Trust me, I get it. This article isn’t about forcing you onto a strict meal plane or making nutrition another form of stress, it’s about teach you small, sustainable habits to make sure you’re giving your body what it needs. Here’s a few tips and tricks for neurodivergent folks who have trouble nutritionally.
Eat More Protein
Eating protein is especially important for neurodivergent folks! Not only can it help certain medications absorb better (therefore being more effective), but it also gives you an energy source that doesn’t cause a crash later. Protein helps slow digestion meaning that carbs (especially sugars) absorb slower in the blood stream. This reduces that crash you might feel mid to end of the day. I’m sure you know what crash I’m talking about, and it makes daily tasks, no matter how important, so much harder to accomplish. Good protein sources include:
Lean meats/Poultry
Seafood
Eggs
Dairy Products (especially greek yogurt and cottage cheese)
Protein Powders (preferably find sugar free ones!)
Beans/legumes/pulses
Whole grains
Nuts and seeds
Tofu
Dairy replacements (especially soy milk)
Eat Less Refined Sugar and Processed Foods
Easier said than done (especially if you live in America), but it is cruicial to helping your brain be more on your side!
Processed foods cause inflammation. Inflammation raised the levels of ‘negative’ chemicals in the body and brain. These chemicals, along with the inflammation itself, can cause brain fog, fatigue, trouble concentrating, poor working memory, etc.
Refined (added) sugars cause blood sugar spikes which cause that sugar crash you feel a few hours after you eat it. This can lead to sluggishness, fatigue, poor concentration, brain fog, and much more. You should keep added sugars to no more than 25g per day. The best time to eat sugary foods is between 10a-2p, and it’s best to pair it with protein adn fiber to lower the the blood sugar spike.
Keep Hydration Fun
Hydration is incredibly important in maintaining brain functionality. It can be super hard to remember to drink water (and eat) when you’re neurodivergent. To incentivise yourself to drink more, make hydration fun. Flavor your water (sugar free), infuse your water with different fruits or mint leaves, drink tea, sparkling water (add a splash of 100% fruit juice for a cute mocktail that has no added sugar), etc. This can make hydration fun and memorable!
Keep in mind that, yes, water flavoring can be processed or have dyes or ingredients that aren’t the best for you. I’d recommend avoiding these; however, if it gets you hydrated, that is what matters.
Turn Eating Into A Ritual
Make a soothing or fun ritual surrounding eating that can make it more enjoyable and memorable. Something as simple as affirmations before eating, lighting a candle, burning some incense, Having a specific drink with each meal, etc..
Plan Food Ahead of Time
Create a list of meals and snacks that you can reference whenever you’re hungry. You could create a list of food that require cooking and a list of foods that are premade or meal prepped. Here’s a good tracker to use that can be hung on a fridge for easy referencing. Make sure to plan some snacks that dont feel ‘bleh’ or hard to obtain/make.
Meal Replacements are a Friend Not an Enemy
Meal replacement shakes or bars can be very beneficial for folks who have a hard time remembering to eat or just have trouble eating in general. Especially shakes high in protein are the best option. You can also find meal replacements with vitamins and minerals added. If you can’t find one that you like with all your essential nutrtients in it, try a multivitamin daily as well. Always consult your doctor before starting any new supplements, though.
Lastly, Focus On What Feels Good
Don’t force yourself to eat foods that you don’t particularly like just because they’re deemed “healthy”. If you’re diet doesn’t allow for all of your essential nutrients, try a multivitamin with it. As long as you’re eating food at all, that’s what matters the most. Don’t force yourself to eat foods that don’t make you feel good.
Conclusion
WIth a diet high in protein and low in refined sugars and processed foods, you should begin to feel much better in your daily life. Incorporating rituals in your meals can make them feel more memorable and easy to complete. Keeping hydration fun can help you reach your water goal for the day to avoid dehydration which significantly impacts mental health. Focusing on what feels good and plannig food ahead of time can significantly change your attitude towards eating. Lastly, meal replacements are not the devil, they can be very beneficial. Once you incoporate these practices into your eating habits, you’ll feel better in no time!
