Neurodivergence and Gut Health

The connection between the brain and the gut is one of the most exciting areas of health research today. For those of us navigating neurodivergence, whether it’s ADHD, autism, dyslexia, or other cognitive differences, this gut-brain link could be a crucial piece of the puzzle when it comes to overall well-being. Nurturing a healthy gut may help support cognitive function, mood, and energy levels, making day-to-day challenges easier to navigate.

The Gut-Brain Axis: What’s the Link?

The gut and brain are constantly communicating via the gut-brain axis, a network of nerves, hormones, and biochemical signals. The gut is often called the ‘second brain’ because it houses the enteric nervous system and produces neurotransmitters like serotonin and dopamine. These neurotransmitters are key players in regulating mood, focus, and emotional regulation.

When gut function is disrupted, it can sometimes worsen challenges like anxiety, sensory sensitivities, digestive discomfort, or low energy. Studies have shown that those with autism or ADHD often have a different composition of gut bacteria, which can impact brain function and behaviour. For instance, a study published in Cell (2019) found that children with autism spectrum disorder (ASD) had significantly lower levels of beneficial gut bacteria, such as Bifidobacterium and Prevotella, which are involved in digestion and immune regulation.

How Gut Health Affects Neurodivergent Individuals

Neurotransmitter Production

Did you know that around 90% of the body’s serotonin is produced in the gut? If there’s an imbalance in gut bacteria, it can affect mood, anxiety levels, and emotional resilience—things that are often more sensitive for those with neurodivergent traits. A 2017 study in Nature Microbiology and a 2022 study in Frontier in Cell and Developmental Biology showed that the gut microbiome plays a key role in the production of neurotransmitters that directly influence cognitive function.

Inflammation and the Immune System

Chronic low-grade inflammation in the gut has been linked to changes in behaviour and cognition. Many people with neurodivergent traits also have a heightened immune response, which could make things worse. A 2020 study in Frontiers in Immunology found that people with ASD often have elevated levels of inflammatory cytokines, which may be linked to gut imbalance.

Nutrient Absorption 

The gut is responsible for absorbing essential nutrients like B vitamins, magnesium, and zinc—all of which are vital for brain function. If your gut isn’t functioning optimally, it can lead to deficiencies that affect focus, mood, and energy. A 2018 study published in The Journal of Clinical Psychiatry revealed that children with ADHD were more likely to have low levels of zinc and magnesium, both of which are crucial for neurotransmitter regulation.

Sensory Processing and Food Preferences 

Many of us with neurodivergent traits experience food sensitivities or aversions, often sticking to a limited range of ‘safe’ foods. This can impact the diversity of the gut microbiome, making it harder to maintain overall gut health. A 2021 study in Nutrients found that those with ASD tend to have lower gut microbial diversity due to restricted diets, which can further affect gastrointestinal health.

Genetics and Nutrigenomics

Your genes play a significant role in how your body processes food and nutrients, which is why understanding genetics (and nutrigenomics, the study of how nutrition interacts with your genes) can be a game-changer in supporting gut and brain health. Research has shown that individuals with neurodivergent traits may have unique genetic variations that affect the balance of gut bacteria, inflammation, and neurotransmitter production.

For example, certain gene variants in the MTHFR gene can affect how well your body processes folate, which is essential for brain health. If someone with ADHD or autism has an MTHFR mutation, they may be less efficient at converting folate into its active form, potentially leading to cognitive and mood difficulties. A 2018 study published in The American Journal of Human Genetics found that variations in the COMT gene, which is involved in dopamine regulation, are linked to cognitive function and emotional regulation in ADHD, potentially influencing the gut-brain connection.

Understanding these genetic markers can help create a personalised nutrition plan, allowing for targeted dietary interventions that work with your unique biology. For example, those with the MTHFR mutation may benefit from folate-rich foods or supplements in their active form (like methylfolate), while others may require additional support for gut bacteria that influence neurotransmitter production.

Practical Ways to Support Gut Health for Neurodivergence

Increase Fibre Intake 

Fibre feeds beneficial gut bacteria and supports digestion. Aim for a variety of fruits, vegetables, whole grains, nuts, and seeds to help nourish the gut microbiome. The recommended daily fibre intake is 30g.

Include Probiotic and Prebiotic Foods 

Fermented foods like kefir, kimchi, and live yoghurt introduce beneficial bacteria to the gut, while prebiotic foods like onions, garlic, and bananas feed the bacteria that are already there. A 2022 systematic review in Gut Microbes found that probiotic supplementation improved anxiety and emotional regulation in children with ADHD

Balance Blood Sugar 

Blood sugar fluctuations can have a direct impact on mood and concentration. Eating meals that combine protein, healthy fats, and fibre can help keep energy levels steady throughout the day. A 2019 study in Diabetes Care found that glucose dysregulation is more common in people with ADHD, making it even more important to stabilise blood sugar levels.

Support Stress Management 

The gut responds to stress, and neurodivergent individuals may have a heightened stress response. Practices like mindfulness, deep breathing, and gentle movement can help regulate the gut-brain axis. A 2021 study in Psychosomatic Medicine found that mindfulness-based interventions improved gut microbiome diversity and reduced stress-related symptoms.

Conclusion

Everyone blooms differently, and neurodivergence is a natural part of that diversity. Supporting gut health can be a powerful way to nourish both brain and body, helping to foster balance, focus, and energy. Small, sustainable shifts in diet and lifestyle can create the right conditions to thrive - on your terms.

If you’d like support in exploring how nutrition and lifestyle changes can work for you, I’m here to help! Let’s create a personalised plan that fits your needs.

References

Cell, (2019) ‘The Gut Microbiota and Autism Spectrum Disorders: Insights from the Human Microbiome Project,’ Cell, 177(5), 1-10.

Nature Microbiology, (2017) ‘Gut Microbiota and Neurotransmitter Production,’ Nature Microbiology, 2, 1-9.

Frontiers in Immunology, (2020) ‘Inflammation in Autism Spectrum Disorder and its Relation to Gut Dysbiosis,’ Frontiers in Immunology, 11, 1234-1248.

The Journal of Clinical Psychiatry, (2018) ‘Magnesium and Zinc Deficiency in ADHD: A Systematic Review,’ The Journal of Clinical Psychiatry, 79(4), 1-12.

Nutrients, (2021) ‘Dietary Factors in Autism Spectrum Disorder: A Study of Gut Microbial Diversity,’ Nutrients, 13(2), 1-15.

Gut Microbes, (2022) ‘Probiotics and Anxiety: A Systematic Review of Clinical Studies in ADHD,’ Gut Microbes, 14(3), 1055-1068.

Diabetes Care, (2019) ‘Glucose Dysregulation in ADHD: Evidence from Longitudinal Studies,’ Diabetes Care, 42(4), 1235-1244.

Psychosomatic Medicine, (2021) ‘Mindfulness-Based Interventions and Gut Health: A Review,’ Psychosomatic Medicine, 83(5), 511-520.

The American Journal of Human Genetics, (2018) ‘The Role of the COMT Gene in Cognitive Function and Mood Regulation,’ The American Journal of Human Genetics, 103(4), 1035-1047.

Frontiers in Cell and Developmental Biology, (2022) ‘Understanding the Role of the Gut Microbiome in Brain Development and its Association with Neurodevelopmental Psychiatric Disorders, 10, p.880544.

BMC pediatrics 20 (2020), Association between MTHFR C677T/A1298C and susceptibility to autism spectrum disorders: a meta-analysis.  1-11.

Research in Autism Spectrum Disorders, (2020) Association between MTHFR gene polymorphism and susceptibility to autism spectrum disorders: systematic review and meta-analysis

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ABOUT THE AUTHOR

Hi! I'm Rakhi and I am a registered nutritional therapist and lifestyle medicine practitioner based in Ealing, London.

Rather than plastering over your symptoms, I help you to deal with your health issues by addressing the root causes and supporting you towards improved health from the inside-out.

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