We all know the saying “trust your gut”, (It’s an easy one to say but less easy to actually do haha) buttt, it turns out your gut and brain are actually in constant communication, in more ways than one! Some experts believe this connection could be a key to understanding ADHD and other neurodevelopmental conditions—and maybe even help manage them.

ADHD (Attention-Deficit/Hyperactivity Disorder) affects around 5% of kids and 2.5% of adults worldwide. There are three types: inattentive, hyperactive-impulsive, or a combo of both. The symptoms can make everyday life feel like a juggling act. While we don’t have all the answers about what causes ADHD, research suggests it’s a mix of genetic and environmental factors.

The gut-brain axis

So, where does the gut come into this? Meet the gut-brain axis—a two-way communication pathway between your gut and your central nervous system. This isn’t just important for ADHD—it’s been linked to conditions like autism, dyslexia, anxiety, depression, and more, which often show up alongside ADHD.

How the gut and brain communicate

The gut-brain axis works through three main systems: neural, hormonal, and immune. The vagus nerve acts like a direct phone line between the gut and brain, while gut hormones and immune responses can affect how your brain works and how you feel. And let’s not forget about the gut microbiome—the trillions of bacteria in your gut. They play a huge role in your immune system, which can impact brain function too

Recently the gut microbiome has been the subject of lots of research. A 2019 study found that kids with ADHD had lower levels of certain good bacteria, like Faecalibacterium and Bifidobacterium. Another study in 2021 suggested that an imbalance in short-chain fatty acids (which gut bacteria produce) might be linked to ADHD symptoms.

This is of immense interest to everyone, especially if you have ADHD, because your gut bacteria produce about 90% of your body’s serotonin, which of course is a key player in mood regulation. If your gut’s out of balance, it can lead to inflammation, which can affect your brain and mood. Plus, the gut helps absorb nutrients that are super important for brain health, like omega-3s and vitamins B and D.

Practical tips for a happier brain

So, how do you boost gut health for a better brain? It all starts with food. Eating a varied, plant-based diet rich in prebiotics (food for good bacteria) and probiotics (good bacteria themselves) can make a big difference. Fermented foods like kimchi, kefir, and kombucha are great probiotic sources, while fiber-rich foods like artichokes and bananas feed the good bacteria. Some research also suggests that probiotic supplements, especially those containing Lactobacillus and Bifidobacterium, may help ease ADHD symptoms. There are endless lists of good foods online that are defo worth checking out!

Wrapping it up

Of course, managing our brains and ADHD is a complex puzzle, and gut health is just one piece. It's important to see it as something that works alongside—not instead of—other treatments. Always check in with healthcare professionals before making major changes to your diet or treatment plan. Other lifestyle factors like regular exercise, good sleep, and stress management can also improve both your gut health and ADHD symptoms.

As more research unfolds, we’ll likely learn even more about the fascinating relationship between our gut and brain. For now, taking care of your gut is a natural and exciting way to support your overall well-being—and it might just help manage those ADHD symptoms too.