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A Neurodiversity-Affirming Approach To Improving Nutrition For Enhanced Wellbeing

Writer's picture: Circles of CommunicationCircles of Communication

Nutrition plays a pivotal role in brain development, emotional regulation, and even sensory processing. As we’ve discussed several times in previous blog posts, emotional and sensory regulation are critical prerequisites as clients work towards therapeutic and personal goals. Research has long supported the idea that adequate nutrition is supportive to the nervous system, and recent research about the gut-brain axis further emphasizes nutrition’s role in overall wellbeing.  

The brain consumes a significant portion of the body’s energy and requires a steady supply of nutrients to function at its best. Certain nutrients like omega-3 fatty acids, vitamins (B12, D, folate), and minerals (magnesium, zinc, selenium) are crucial for neurotransmitter function, memory, and mood regulation. Without an adequate supply of these, cognitive and bodily functions such as attention, perception, learning, sleep quality, bowel regularity, and emotional regulation can be impacted.

Increasingly, research shows that the gut and brain are deeply connected through what’s called the gut-brain axis. The health of your digestive system and gut microbiome—largely influenced by the food you eat—can have a direct effect on mental health. The integrity of the gut microbiome, or the community of bacteria and other microorganisms in your intestines, has been linked to better mood, improved cognitive function, and reduced symptoms of anxiety and depression. In essence, your gut is talking to your brain, and vice-versa!

For neurodivergent individuals, variety and deviation from preferred foods can cause anxiety and dysregulation. They may experience heightened sensory sensitivities, which can affect food preferences and tolerances for trying new foods, thereby possibly reducing access to nutrient variety. Recent studies have suggested that consuming 30 different plants per week, along with consuming adequate protein and healthy fats and limiting ultraprocessed foods, is the best way to ensure you’re bolstering the gut microbiome. While we realize not everyone can achieve 30 plants per week, the takeaway is that a wide variety of foods in the diet is preferred to simply eating “enough” of the same foods regularly.

How can you work towards improving the variety of foods in your child’s diet while still embracing neurodiversity? The short answer is to be patient and work within sensory boundaries. If your child says “no,” to trying a new food, accept and respect their decision, then gently offer the food again on a subsequent day. Instead of pushing for a “perfect” diet, focus on offering a variety of textures and flavors gradually. Rather than focusing on what “unhealthy” foods must be taken out of the diet, instead consider what foods could be added to diversify the nutrient profile at each meal. 

Incorporating your child into meal planning and preparation can foster a sense of control and reduce resistance to trying new foods. Let them choose between a few healthy options for meals or snacks, or even get them involved in the kitchen by washing vegetables or stirring ingredients. Building confidence in the kitchen also allows for practice with several learning tasks like executive functioning, planning, time management, budgeting, and more- as a bonus!

By embracing a neurodiversity-affirming approach to modifying your child’s diet to include more balanced nutrition via varied foods, you not only promote their wellbeing but also encourage a positive, personalized relationship with food that respects unique emotional and sensory differences.



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