Understanding the connection between the food a child eats and their hyperactivity, focus, and impulsivity isn't easy. A healthy diet may be just what the doctor ordered to help manage ADHD symptoms. Diet hasn't been shown to cause ADHD, and diet alone can't account for the symptoms of ADHD. However, there's no denying that diet plays a crucial role in physical and mental health, especially for growing children.
What is an ADHD Diet?
An ADHD diet focuses on consuming foods, vitamins, supplements, and herbs that can help manage ADHD symptoms. The goal is to identify and eliminate foods that may trigger ADHD flare-ups while incorporating foods that support brain health and cognitive function. The impact of nutrition on brain structure and function cannot be ignored, the consequences imply an enormous amount of stress and suffering for the individuals and their families.
The Science Behind Food and ADHD
When people eat, their bodies break down food into nutrients that fuel everything they do. Nutrients like protein and complex carbohydrates provide a steady supply of energy, helping to maintain focus and mood. Diet and nutrition affect cognition, attention, sleep, and mood. What you feed your body directly affects how your brain operates.
Key Nutrients and Their Roles
- Omega-3 Fatty Acids: Found in fatty fish such as salmon and in certain supplements, omega-3 fatty acids may support brain health and help manage ADHD symptoms. Some studies suggest that consuming omega-3s is beneficial for ADHD symptoms.
- Protein: Foods such as lean meats, fish, and eggs can help stabilize blood sugar levels.
- Complex Carbohydrates: Whole grains are beneficial for maintaining stable energy levels.
Meal Tips
Give your child a balanced breakfast that includes both protein and complex carbs.Staying hydrated is a must-do if you want to maintain focus and attention. Even mild dehydration can lead to reduced cognitive function and increased irritability.
Foods to Consider Limiting or Avoiding
While sugar does not cause ADHD, high consumption of sugary and processed foods can lead to rapid spikes and drops in blood sugar levels, which can affect mood and energy levels. A 2021 study found that synthetic food dyes can cause hyperactivity and other neurobehavioral disorders in some children, suggesting that federal safe consumption guidelines may not safeguard children's behavioral health.
Read also: Shopping List for ADHD Diet
What Not to Eat
Does sugar really make kids hyper? Should you cut out dairy? Gluten?
Practical Strategies for Implementing an ADHD-Friendly Diet
Managing ADHD symptoms through diet is not a one-size-fits-all solution and requires a team effort.
Consulting Professionals
It's important to have a discussion with your child’s pediatrician to set clear goals and monitor your child’s progress. Working with health care professionals can help you set clear goals and monitor your child’s progress.
Communication and Consistency
Communication with your child’s teachers and other caregivers is crucial. Make sure everyone who cares for your child is working towards the same goal.
Books and Resources for Further Guidance
Several books and resources offer comprehensive guidance on managing ADHD through diet and nutrition.
Read also: Strategies for Weight Loss with ADHD
Featured Books
- Smart Foods for ADHD and Brain Health: How Nutrition Influences Cognitive Function, Behaviour and Mood by Dr. Rachel Gow: Combines the latest research with inspirational stories, accessible tips, and brain-healthy recipes. Changing one's diet not only improves physical health, but benefits mood, behaviour and cognitive function at a fundamental level. Dr Rachel Gow takes a nutrition-based look at ADHD and its management.
- How to Eat Well for Adults with ADHD by Becca King, MS, RDN: A complete guide to cooking regularly, eating intuitively, and nourishing yourself well when you have ADHD, rooted in a weight-neutral, intuitive eating-based philosophy.
- ADDitude's Diet and Nutrition Special Report: A 43-page special report detailing what foods, vitamins, herbs, and supplements your family should - and should not - be eating.
Additional Recommended Reads
- Taking Charge of ADHD by Russell A. Barkley, Ph.D.
- Driven to Distraction by Edward M. Hallowell, M.D., and John J. Ratey, M.D.
- The Explosive Child by Ross W. Greene, Ph.D.
- ADHD Girls to Women: Getting on the Radar by Lotta Borg Skoglund, M.D., Ph.D.
- Your Brain’s Not Broken by Tamara Rosier, Ph.D.
- A New Understanding of ADHD by Thomas E. Brown, Ph.D.
- Getting Ahead of ADHD by Joel T. Nigg, Ph.D.
- Straight Talk about ADHD in Girls: How to Help Your Daughter Thrive by Stephen Hinshaw, Ph.D.
- The Mindfulness Prescription for Adult ADHD by Lidia Zylowska, M.D.
- What Your ADHD Child Wishes You Knew by Sharon Saline, Psy.D.
- The Power of Different by Gail Saltz, M.D.
- Nowhere to Hide by Jerome J. Schultz, Ph.D.
- What Does Everybody Else Know That I Don’t? by Michele Novotni, Ph.D.
- You Mean I'm Not Lazy, Stupid or Crazy?! by Kate Kelly and Peggy Ramundo
- The ADHD Effect on Marriage by Melissa Orlov
- Smart but Scattered by Peg Dawson, Ed.D., and Richard Guare, Ph.D.
- How to Keep House While Drowning: A Gentle Approach to Cleaning and Organizing by K.C. Davis, LPC.
- How to ADHD: An Insider’s Guide to Working with Your Brain (Not Against It) by Jessica McCabe
- 8 Keys to Parenting Children with ADHD
- ADHD Is Awesome: A Guide To (Mostly) Thriving with ADHD by Kim and Penn Holderness
- Dirty Laundry: Why Adults with ADHD Are So Ashamed and What We Can Do by Richard Pink and Roxanne Emery
- The Disorganized Mind by Nancy Ratey
- Organizing Solutions for People with ADHD by Susan Pinsky
- The Queen of Distraction
- Quirky Kids by Perri Klass, M.D., and Eileen Costello, M.D.
- The Highly Sensitive Person by Elaine N. Aron, Ph.D.
- Too Perfect by Allan Mallinger, M.D.
- Transforming the Difficult Child by Howard Glasser and Jennifer Easley
Personal Stories and Expert Opinions
Rachel has been an invaluable guide for me as a mum to help me support my four very different boys. Her thinking outside of the box approach is way ahead of anything that is currently on offer for parents and once again highlights the impact of what we feed our children has a direct impact on their behaviour and thinking and subsequently their lives. Dr."This book is simply a must-read for every parent. As a neuroscientist, clinical psychologist and parent, I am fully aware of how difficult it is to combine your expertise with your family life.
Read also: The ADHD-Vegan Link