Supporting Neurodivergent Minds: Core Nutrients, Whole Foods & Sensitivities

Welcome to Part 2 of our blog series with Tessa from The Nourish Hut, where we continue exploring how nutrition can gently support neurodivergent individuals.

In this blog, Tessa explores:

• Key nutrients that support mood, focus and emotional regulation

• Whole-food foundations for neurodivergent wellbeing

• How sensory needs impact food choices

• Common food sensitivities in ADHD and autism

• Simple nutrition wins to support daily balance

Supporting mood, focus, and overall brain function through food is especially important for the neurodivergent mind.

The good news? It doesn’t have to be complicated. A food-first approach can be both practical and enjoyable, specially when meals are built around a colourful variety of whole, real foods.

Certain nutrients play key roles in how the brain and nervous system work.

For example:
• Leafy greens and cruciferous vegetables (like spinach, kale, and broccoli) are rich in folate and antioxidants that support brain health and help the body with natural detox processes.

• Oily fish, such as salmon and mackerel, are excellent sources of omega-3 fatty acids, which help build and maintain brain cell structure and support communication between brain cells.

• Nuts, seeds, and legumes provide magnesium, zinc, and essential fatty acids—all important for calming the nervous system and supporting emotional regulation.

• Eggs, poultry, and grass-fed meats offer high-quality protein and B vitamins, which are vital for energy and the production of neurotransmitters (the brain’s chemical messengers).

• And of course, plenty of colourful fruits and vegetables, packed with antioxidants and fibre to feed both your gut and your mind.

Food Sensitivities

Food sensitivities are common in individuals with ASD and ADHD, and they can play a significant role in influencing symptoms and behaviour. These sensitivities may include reactions to certain foods, such as gluten, dairy, artificial additives, or sugar, which can lead to gastrointestinal discomfort, irritability, hyperactivity, or difficulty concentrating.

In some cases, eliminating or reducing trigger foods from the diet has been reported to improve mood, attention, and overall functioning. While not all individuals with ASD or ADHD are affected in the same way, paying attention to dietary factors can be an important part of a comprehensive support plan.

Easy Wins: Fuel Your Neurodivergent Superpowers

Everyday eating habits can significantly influence mood, focus, and energy. These straightforward tips are an excellent starting point.

• Ditch the processed stuff – Focus on whole foods with healthy fats, quality protein, and complex carbs to fuel focus, mood, and energy.

• Balance your blood sugar – Steady energy = steady brain. Think slow-release carbs, regular meals, and less sugar.

• Go slow with new foods – Variety is great for nutrients, but introduce changes gently to respect sensory needs.

• Support your hormones – Try seed cycling as a simple, natural way to help balance hormones through your cycle.

• Stick to meal routines – Regular eating times help stabilise metabolism, reduce anxiety, and avoid those "hangry" crashes.

These small, sustainable shifts in how (and what) we eat can help support brain health, especially for neurodivergent minds.

Seed-Cycling

Seeds are nutritional powerhouses, offering magnesium, zinc, essential fatty acids, and fibre - all nutrients highlighted within this blog as supportive for mood, focus, and regulation. This is part of why many women choose seed cycling: it organises these seeds into an easy, cyclical routine that supports hormonal steadiness alongside brain and gut health.

Shop our Seed Blends and Whole Seeds

Work With The Nourish Hut

If you are curious about how nutritional therapy could help you or a loved one, The Nourish Hut would be happy to hear from you and can guide you through a caring, supportive journey toward better health.

Feel free to reach out for a free discovery call to chat about your needs and see if nutritional therapy feels like a good fit for you.

For more information visit: www.thenourishhut.co.uk