For many neurodivergent people, the biggest hurdle isn’t knowing what to eat, it’s knowing when to eat. This is often due to differences in the interoception sensory system.
Interoception is different from our classical “5 senses” sensory systems in that instead of this sense telling you information about what’s happening outside the body, it’s telling you what is happening inside your body. Interoception is the sensory system that gives you cues and sensations that translate to messages such as:
- “My stomach is growling; I am hungry.”
- “My throat is dry; I am thirsty.”
- “My heart is racing; I am anxious.”
In neurodivergent brains, these signals can be “muted” due to decreased sensitivity or overwhelming due to increased sensitivity. If your signals are muted, you might not realize you’re hungry until you are shaky, lightheaded, or having a sensory meltdown. For many of us as well, these cues can actually translate as emotional signals. Ever felt “hangry” “hanxious” or sad out of nowhere, only to find that after eating you feel immediately better? That’s your body’s interoceptive way of telling you that you were actually just hungry! But when our internal signals only translate when we’re at a point of overwhelm, your executive function is too low to cook, and the cycle of “undereating followed by crashing” continues.
Interoception Hacks: How to Eat When You Don’t Feel Hungry
If you can’t rely on your body to tell you it’s time for fuel, you can “outsource” your interoception using these strategies:
- The “Visual Pantry” Rule: If you can’t see it, it doesn’t exist (Object Permanence). Store higher “fuel” (higher calorie/protein) or routine foods at eye level in clear bins.
- Externalize the Signal: Set “Maintenance Alarms.” Rather than waiting for a hunger pang, set phone notifications at 3-4 hour intervals. Don’t label them “Eat Dinner” (which can feel like a demand); label them “Fuel Check-In” or “Brain Recharge.”
- Pro tip: If alarms consistently feel like a demand, you can also use them to signal a potential need for transition, as opposed to a need to immediately move on to the next task!
- The “One-Bite” Test: Sometimes we don’t feel hungry because we are hyperfocused. Try taking exactly one bite of something. Often, that single bite “wakes up” the digestive system and triggers the hunger signal you were missing.
- Liquid Baseline: If the sensory aspect of food feels like “too much,” prioritize hydration with electrolytes. Dehydration mimics the brain fog of hunger, making everything feel harder. Keep a straw-top water bottle nearby—straws reduce the executive effort required to take a sip.
- Keep a “Survival Basket” Nearby: If you often find yourself in an hours-long hyperfocus or if you’re stuck scrolling, fill a basket with low-prep/unperishable items that will help you stay fed and hydrated.
Building Toward Your Goals: The Scaffolding Method
Remember: Fed is best. If all you can manage is a handful of crackers and no matter how much you try you can’t seem to eat more than that, that is still a win. Once you have a consistent baseline of eating something, you can start “scaffolding” – adding a bit more food here and there.
Also remember, you aren’t trying to become a “wellness influencer.” You are trying to give your neurodivergent brain the best possible environment to thrive! That starts with eating and fueling your body at all before focusing on eating and incorporating the “right thing” for you.
Still Overwhelmed? Work With a Professional!
Trying to feed yourself when you have low interoception can be a significant challenge, and one that doesn’t need to go unsupported! If you’re struggling with eating, consider working with a nutritionist, dietitian, or therapist that specializes in supporting interoception awareness. For many of us that have had to learn how to adapt our sensory systems to the overstimulating world around us, we know that it’s possible to support ourselves through accommodation and skill building rooted in how neurodivergent bodies actually work.
If you’re looking to work with a professional on building your interoception and fueling your body, look for clinicians who are “neurodivergent-affirming” and have training in “interoceptive awareness” skill building and you should be set up for success!
