Hey Wellness Warriors! 👋

This week, we’re diving into something that could totally change the way you think about ADHD—the gut-brain connection.

🌿 Did you know that the gut is basically the brain’s backstage crew—making sure neurotransmitters are produced, stress is managed, and focus stays sharp. When the gut is happy, the brain thrives. But when the gut is out of whack? Well… hello, ADHD symptoms. 😵‍💫

In this issue of ADHD Wellness Weekly, we’re talking real solutions you can start using TODAY:

✅ How gut health and ADHD are linked 🧠
✅ Easy food swaps for a healthier brain 🥑
✅ Spore-forming probiotics that actually work 🦠
✅ A fun Breathing Ball Trick to calm big emotions 🌬️

Ready to take control of the gut-brain connection? Let’s go! 💪

🥦 Improving Gut Health to Help Your Brain: The Gut-Brain Connection & ADHD

🚀 Think of the gut like Mission Control, and the brain is the pilot of a spaceship.

When Mission Control is running smoothly, the pilot gets clear signals and navigates with confidence. 🌟 But when Mission Control is a disaster—alarms blaring, wires crossed, total chaos—the pilot starts making random, impulsive choices, and the spaceship starts spinning out of control. 😵💨

That’s exactly what happens when your gut isn’t healthy. And if you have ADHD, this gut-brain relationship matters even more.

But here’s the exciting part—you have the power to turn things around! 🙌

🧠 What Is the Gut-Brain Connection?

Your gut and brain talk ALL DAY LONG through the vagus nerve—basically, your body’s super-fast text message system. 📲

🔬 FUN FACT:

💡 90-95% of serotonin is made in your gut!

💡 50% of dopamine is made there too!

These neurotransmitters are the ones that help us manage emotions and balance mood. In addition to serotonin and dopamine, the gut also plays a critical role in producing other key neurotransmitters like GABA, norepinephrine, and acetylcholine.

So if your gut is unhappy, your brain is definitely feeling it. 🥴

Or…here’s another way to think of it. Have you ever felt butterflies in your stomach because you were nervous about something? 🦋Maybe it was a first date or a test or a conflict. These are the perfect examples of the gut-brain connection. 

Our bodies perceive whatever we are nervous about as a stressful situation, and then our brains trigger raw emotions in the gut, resulting in nausea or that feeling of butterflies in the stomach. That’s the brain talking to the gut. 

But the reverse is also true. Our guts talk to our brains as well. When the digestive system, and specifically the intestinal tract, has a higher level of bad gut bacteria than good, it’s called gut dysbiosis.

Gut dysbiosis creates inflammation that travels through the vagus nerve to the brain. Once this reaches the brain, it creates symptoms. 

🔥 Signs your gut might be struggling:

🚩 Brain fog & forgetfulness
🚩 Mood swings & meltdowns
🚩 Digestive issues (bloating, reflux, constipation)
🚩 Cravings for sugar & junk food

🚩 Neuro-behavioral disorders like ADHD, anxiety, and depression

👉 Sound familiar?

🧩 How ADHD and Gut Health Are Linked

Scientists have found BIG differences in the gut bacteria of people with ADHD vs. neurotypical brains. Here’s what they discovered:

🍽️ DIET MATTERS: Diets high in sugar & processed foods can disrupt gut health—making ADHD symptoms worse. Restriction diets aimed at altering gut microbiota have shown promise in reducing ADHD symptoms.

🦠 FEWER GOOD BACTERIA: Many ADHD brains have less diverse gut bacteria. For example, studies have shown lower levels of certain bacterial families, as well as altered microbial diversity in adults and children with ADHD. This is important because gut bacteria can influence brain function through the production of neurochemical precursors like dopamine and serotonin. 

🔥 INFLAMMATION = TROUBLE: An unhealthy gut microbiome can lead to systemic inflammation, which is linked to mental health conditions, including ADHD. For example, increased intestinal permeability (“leaky gut”) has been associated with higher inflammation markers and ADHD risk. 

💥 THE GOOD NEWS? YOU CAN FIX THIS!

🍎 3 Simple Steps to Improve Gut Health & Boost the Brain! 

You don’t need a fancy plan to start improving gut health. Small, simple steps can make a big difference.

🥦 STEP 1: FEED THE GUT THE GOOD STUFF!

Your gut is like a garden—feed it well, and it will thrive! 🌱

✅ YES to:

✔️ Fermented foods: Dairy-free yogurt, sauerkraut, kimchi 🥒

✔️ High-fiber veggies: Broccoli, carrots, sweet potatoes 🥕

✔️ Gut-healing fats: Avocado, coconut oil, salmon 🥑

🚫 NO to:

❌ Artificial colors & flavors: These can trigger hyperactivity!

❌ Too much sugar: Sugar feeds bad bacteria and spikes energy crashes.

❌ Processed junk: If it has 15+ ingredients you can’t pronounce… skip it!

🦸‍♀️ STEP 2: ADD A POWERHOUSE PROBIOTIC! 

Probiotics are like tiny helpers for your gut. You can find them in certain foods or as supplements. Look for probiotics that are spore-forming, because these can survive digestion—they’re gut superheroes! 🦸‍♀️

Pro Essentials is my all time fav probiotic supplement for kids with ADHD! 

💊 Why I LOVE Pro Essentials for ADHD:

✔️ Survives digestion (most probiotics don’t!)

✔️ Contains Saffron, which can have some pretty powerful effects (like, so powerful that some parents reported equal efficacy as Methylphenidate! Crazy, right?!) 🤯

✔️ Includes Zembrin, an extract of the Sceletium tortuosum herb. Research suggests that this plant might support executive function, cognitive flexibility, stress reduction and mood, and even exercise recovery. 

Better executive function, more flexibility, and improved mood for a child with ADHD?

Yes, please! 

👉 Want to try it? Grab it here!

🌬️ STEP 3: DE-STRESS THE GUT & BRAIN!

When we’re stressed, our gut gets inflamed, and ADHD symptoms get worse. 😵‍💫

💡 TRY THIS: The Breathing Ball Trick—a super fun, kid-friendly way to calm the nervous system!

🔥 How to Use a Breathing Ball:

1️⃣ Hold it small in your hands.

2️⃣ Breathe in slowly as you expand the ball. 🌬️

3️⃣ Hold for a second at full size.

4️⃣ Breathe out slowly as you close the ball. 😮‍💨

5️⃣ Repeat 5-10 times and BOOM—instant calm!

🛒 Get your own breathing ball here! 

Other ADHD-Friendly Stress Busters:

🎨 Dot-to-Dot Coloring Books (great for bedtime!) 🖍️

🎵 Use White Noise Machines at bedtime to block out noise that might otherwise wake someone up.  😴

💪 Why This Matters

When the gut is healthy, the brain gets the support it needs to work its best. Improving your child’s gut health might not erase ADHD, but it can definitely reduce symptoms. And sometimes, in some cases, it can make those tricky symptoms completely disappear! (That’s what it did for my son!) 

🥳 Let’s Start Small!

Helping the gut doesn’t have to be hard. Start with one simple change:

• 🍌 Add a banana or some yogurt to breakfast. (But, remember, if you’re avoiding dairy, steer clear of the dairy yogurt!) 

• 🌈 Try one new vegetable with dinner tonight.

• 🧘‍♀️ Take five deep breaths with your child to calm the body and mind.

Each small step builds a healthier gut and a happier brain. The gut-brain connection is ready to help your family feel its best! 🎉

🍌 Dairy-Free Berry Brain-Boosting Parfait

This fun and colorful parfait is packed with gut-friendly probiotics, fiber, and brain-boosting nutrients—all without dairy! It's sweet, crunchy, and totally kid-approved! 🥄

🛒 What You’ll Need:

✅ 1 cup coconut or almond milk yogurt (probiotics for a happy gut)
✅ ½ cup mixed berries (brain fuel!)
✅ ¼ cup gluten-free granola (fiber for gut bacteria)
✅ 1 tbsp chia seeds (healthy fats for focus)
✅ 1 tsp honey or maple syrup (natural sweetness)
✅ Optional: 1 tbsp sunflower seed butter or almond butter for extra creaminess

🍓 How to Make It:

1. In a cup or bowl, add a layer of dairy-free yogurt.

2. Sprinkle some granola and chia seeds on top.

3. Add a layer of fresh berries.

4. Repeat the layers until you fill the cup.

5. Drizzle a little honey or maple syrup on top.

6. (Optional) Swirl in a spoonful of nut or seed butter for extra creaminess.

🌟 Why It’s Great:

• Dairy-free but still full of gut-friendly probiotics!

• Loaded with fiber and healthy fats to keep brains sharp.

• Super easy to make—let kids build their own for a fun snack!

This is a perfect grab-and-go breakfast or after-school treat that fuels focus and keeps tummies happy. Happy guts = happy brains! 🧠✨

This week’s toolkit is all about making small changes with big impact. Here’s a practical, gut-friendly resource you can start using today:

🛠 Downloadable Gut-Boosting Grocery List

Take the guesswork out of shopping with this easy-to-follow list of ADHD-friendly foods that support gut and brain health. It’s packed with ideas to make meal planning simpler and keep your pantry stocked with brain-boosting goodness!

🔗 Download Your Grocery List Below!

🌟 What’s Inside:

• Probiotic-rich foods like dairy-free yogurt, kefir, and sauerkraut.

• High-fiber fruits and veggies to feed good gut bacteria.

• Healthy fats like avocado and nuts to fuel focus and calm.

• Simple swaps for common ADHD diet triggers like sugar and artificial dyes.

🚀 How to Use It:

1. Print it out and bring it along on your next shopping trip.

2. Use it to inspire quick meals and snacks throughout the week.

3. Build gut-friendly habits one food at a time—progress over perfection!

Let’s make grocery shopping one less thing to stress about, while giving your gut (and brain) the support it needs. You’ve got this, Wellness Warrior! 🛒✨

When Sarah first learned about the gut-brain connection, she was skeptical. Could changing her family’s diet really help her child’s ADHD? But after years of struggling, she decided to give it a try.

“I started small,” Sarah said. “I swapped out our usual sugary snacks for things like yogurt and berries. I also added a probiotic. At first, I didn’t notice much, but after a few weeks, I realized my son wasn’t getting as overwhelmed by little things. He seemed like he could sit still a bit  longer too.”

“Some days, when life gets hectic, I slide back into old habits,” she admits. “But now I know how much gut health affects my son’s brain, and it motivates me to keep going.”

🛠 Tips from Sarah to Our Circle:

1. Start small—focus on one or two easy changes, like adding more veggies or trying a probiotic.

2. Be patient. Gut health takes time, but the rewards are worth it!

3. Celebrate your wins, no matter how small they feel.

Have a story to share? 💌 We’d love to hear how you’re thriving on your ADHD journey. Reply to this email and we might feature you in a future edition of this newsletter!  🌟

Pro Tip: Dinner drama doesn’t have to be a thing.

Order Tovala instead, and enjoy zero stress with every meal. Tovala’s menu changes every week so there’s always something new—and their at-home delivery makes grocery shopping virtually non-existent. Savor freshly-cooked flavors in every meal—with just 1-minute of prep.

Get started now and ditch the dinner drama.

Aarts E, Ederveen THA, Naaijen J, Zwiers MP, Boekhorst J, Timmerman HM, et al. (2017) Gut microbiome in ADHD and its relation to neural reward anticipation. PLoS ONE 12(9): e0183509. https://doi.org/10.1371/journal.pone.0183509

Appleton J. “The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health.” Integr Med (Encinitas). 2018 Aug;17(4):28-32. PMID: 31043907; PMCID: PMC6469458. https://pmc.ncbi.nlm.nih.gov/articles/PMC6469458/#:~:text=The%20gut%20provides%20approximately%2095,to%20the%20central%20nerve%20system. Accessed 28 Oct 2024.

Catassi C., et al. (2013, September 26). Non-celiac gluten sensitivity: The new frontier of gluten related disorders. Nutrients. https://pubmed.ncbi.nlm.nih.gov/24077239/ 

Drago, S., et al. (2006, April 4). Gliadin, zonulin and gut permeability: Effects on celiac and non-celiac intestinal mucosa and intestinal cell lines. Scandinavian journal of gastroenterology. https://pubmed.ncbi.nlm.nih.gov/16635908/ 

Hadjivassiliou M., et al. (2002, May). Gluten sensitivity as a neurological illness. Journal of neurology, neurosurgery, and psychiatry. https://pubmed.ncbi.nlm.nih.gov/11971034/ 

Reichelt, K. L., et al.  (2012, August 24). Peptides’ role in autism with emphasis on Exorphins. Microbial ecology in health and disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3747763/ 

Richarte, V., Sánchez-Mora, C., Corrales, M. et al. Gut microbiota signature in treatment-naïve attention-deficit/hyperactivity disorder. Transl Psychiatry 11, 382 (2021). https://doi.org/10.1038/s41398-021-01504-6

Rogers, G., Keating, D., Young, R. et al. From gut dysbiosis to altered brain function and mental illness: mechanisms and pathways. Mol Psychiatry 21, 738–748 (2016). https://doi.org/10.1038/mp.2016.50 Accessed 28 Oct 2024.

Shattock, P., & Whiteley, P. (2002, April 6). Biochemical aspects in autism spectrum disorders: Updating the opioid-excess theory and presenting new opportunities for biomedical intervention. Expert opinion on therapeutic targets. https://pubmed.ncbi.nlm.nih.gov/12223079/ 

Stiernborg, Miranda et al. “Bacterial gut microbiome differences in adults with ADHD and in children with ADHD on psychostimulant medication.” Brain, behavior, and immunity vol. 110 (2023): 310-321. doi:10.1016/j.bbi.2023.03.012

Strandwitz P, Kim KH, Terekhova D, Liu JK, Sharma A, Levering J, McDonald D, Dietrich D, Ramadhar TR, Lekbua A, Mroue N, Liston C, Stewart EJ, Dubin MJ, Zengler K, Knight R, Gilbert JA, Clardy J, Lewis K. GABA-modulating bacteria of the human gut microbiota. Nat Microbiol. 2019 Mar;4(3):396-403. doi: 10.1038/s41564-018-0307-3. Epub 2018 Dec 10. PMID: 30531975; PMCID: PMC6384127. https://pmc.ncbi.nlm.nih.gov/articles/PMC6384127/ Accessed 28 Oct 2024.

Wang, L.-J., & Li, et al. (2023, April 5). Gut mycobiome dysbiosis and its impact on intestinal permeability in attention-deficit/hyperactivity disorder. https://acamh.onlinelibrary.wiley.com/doi/10.1111/jcpp.13779 

Woodford, K. B. (2021, July 26). Casomorphins and gliadorphins have diverse systemic effects spanning gut, brain and internal organs. International journal of environmental research and public health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8345738/