ADHD Diet: 15+ Foods that Fight ADHD and 3 Main Foods to Avoid

Introduction

Have you ever considered that your choice of food can affect your attention, focus or your hyperactivity? Although there is no scientific proof that attention deficit hyperactivity disorder (ADHD) can be impacted by diet or nutritional problems, there are a few food items that may play their part in affecting symptoms in a few groups of people.

Are there certain foods that, if you have ADHD, you should avoid eating? Should you alter your child's diet if they have it?

This article has all the information you need about the elimination of certain food items, supplementation and ADHD diet that can help ease the symptoms. But it is advisable to check with your doctor to ensure these foods and diets don’t impact your medicine.

What is ADHD?

ADHD, i.e. Attention Deficit Hyperactivity Disorder is a common mental health condition. Some symptoms of ADHD are inattention, hyperactivity and impulsivity. ADHD is regarded as a chronic disorder that can impact individuals in various aspects of life which includes academic and professional achievements, interpersonal relationships and routine functioning.

ADHD may impact function if it is not treated properly. Adults diagnosed with ADHD may have low self-esteem, heightened sensitivity to criticism, and more self-criticism, which may be a result of having experienced higher levels of criticism throughout their lives.

What is an ADHD Diet?

If you are an ADHD patient there’s no one size fits all diet as it can vary based on your unique needs. An ADHD diet would contain meals that you consume or any supplement dietary you might take. Your diet choices can help improve brain functions and reduce symptoms of restlessness and lack of attention.

There are different strategies to use nutrition to reduce symptoms of ADHD. Let’s understand a few of them.

General nutrition: It is found that some food items have the potential to either improve or worsen ADHD symptoms. 

Supplement foods: In this strategy, additional vitamins, minerals or nutrients are added to help you compensate for the lack of intake. The proponents of supplementation contend that symptoms could increase if certain nutrients aren't getting enough.

Elimination diets: This means to minimize foods that might worsen or increase the symptoms of ADHD or cause specific behaviours.

The Role of Diet in Managing ADHD

ADHD is a neurodevelopmental disorder that affects both children and adults. Its characteristics include inattention, hyperactivity and impulsivity. Although medication and behavioral therapies are usual for treating ADHD, many patients overlook or underestimate the important role of diet which influences ADHD symptoms.

How Can Diet Influence ADHD Symptoms?

According to research by Nigg et al., diets which are high in omega-3 fatty acids, which is primarily present in fish and flaxseeds, tend to decrease the symptoms of ADHD disorders in children. Omega-3 fatty acids are components of healthy brain function and may help ADHD kids focus better and become less hyperactive. 

According to Nigg et al. (2012), diets high in sugar and processed foods aggravate ADHD symptoms by causing hyperactivity and mood swings.

Also, some children may be sensitive to certain food additives, colors and preservatives, whereby the ADHD symptoms are exacerbated by these ingredients. These ingredients are often eliminated from the diet and there is a vast improvement in behavior noted subsequently.

What is the role of a Balanced Diet?

Brain function will also be healthy if the diet is wholesome. As such, a balanced diet is critical to having overall good health and to regulate ADHD. A balanced diet constitutes a variety of fruits, vegetables, complete grains, lean meats, and healthy fats. 

Though not directly related to improving cognitive function and focus, a healthy diet can be linked with symptom reduction through improving the healthy functioning of the brain.

Moreover, vitamins and minerals may also exert their influence on ADHD symptoms since the brain requires them to function properly. Accordingly, whole foods that are rich sources of zinc, iron, and magnesium, such as legumes, nuts, and green leafy vegetables, are very good sources of omega-3 fatty acids.

What are the Foods that fight ADHD?

Some food items are beneficial for balancing a person’s energy and blood level, and may especially benefit people fighting ADHD symptoms.

The list below shows the foods that fight ADHD:

A. Protein Rich food that helps in reducing ADHD

Protein is an important element for a healthy brain. It plays an important role in developing brain chemicals known as neurotransmitters.

Adding protein to your meal helps prevent spikes in glucose levels, which can increase hyperactivity:

Food rich in protein includes:

1. Meat and Poultry Products: These are rich in tryptophan, an amino acid that becomes transmuted into serotonin - a neurotransmitter in charge of mood, sleep, and learning.
2. Fish and Shellfish: They are a rich source of protein and also include omega-3 fatty acids, which play a significant role in maintaining brain health and reducing the symptoms of ADHD.
3. Beans and Lentils: Rich in protein and complex carbohydrates, these help in keeping blood sugar levels steady throughout the day and provide energy, focus, and stamina.
4. Eggs: Choline in them is necessary for the development and functioning of the brain.
5. Nuts: They provide the protein and healthy fats necessary to improve cognitive function and neurotransmitter activity.

B. Complex Carbohydrates Help in curing ADHD

Similar to protein, complex carbohydrates can help in preventing a beforerise in blood sugar. Consuming carbohydrates can prolong feelings of fullness, which might discourage a person from consuming sugar-filled snacks. Additionally, these foods may promote better sleep when consumed prior to bedtime.

The below-mentioned foods are full of complex carbohydrates:

1. Fruits and Vegetables: The digestion of these components is slow due to the presence of fibre. This indirectly helps in stabilizing blood sugar levels, thus reducing hyper-activity and impulsiveness.
2. Whole-grain pasta and bread: These food items have more fibre, and their carbohydrates are also accompanied by a gradual increase in blood sugar levels for sustained energy and concentration.
3. Lentils and Beans: Other than being a good source of protein, both of these are excellent sources of complex carbohydrates and fibre, which have the added advantage of providing prolonged satiety and balanced energy levels.
4. Brown Rice: This has a lower glycemic index compared to white rice, and thus is useful in maintaining energy levels.

C. Vitamins & Minerals Helps in stopping ADHD

A study associates ADHD with lower levels of certain micronutrients, consisting of iron, magnesium, zinc, Vitamin B-6 and vitamin D. However, it is not clear whether these lower levels result in ADHD and whether consuming more of these nutrients improves symptoms.

Nonetheless, they are all essential nutrients in one’s diet, so eating more foods that contain them is unlikely to cause harm.

You can find these nutrients in the below-mentioned foods:

1. Iron: Found in beef, liver, kidney, beans, tofu; allows the blood to carry oxygen. May help with ADHD as it enhances attention and diminishes fatigue.
2. Zinc: This is found in meat, shellfish, beans, and nuts, and plays an important role in neurotransmitter activity and brain health. Zinc controls dopamine, a neurotransmitter involved with concentration and impulse control.
3. Magnesium: This is found in pumpkin seeds, almonds, spinach, and peanuts. It helps in running the nervous system, soothing the brain, and thus keeps the symptoms of ADHD under control.
4. Vitamin B-6: This vitamin can be found in eggs, fish, peanuts, and potatoes. It plays a vital role in forming neurotransmitters that regulate emotions.
5. Vitamin D: Found in fatty fish, beef liver, egg yolks, and fortified foods; it helps in brain development and function. Its deficiency is linked to various neurological disorders.

D. Omega-3 Fatty Acids Help with ADHD

Omega-3in - 3 Fatty acids are important fats that a person must get from the food they consume. They play a part in heart and brain health.

Children who have ADHD may have a decreased level of omega-3 fats. Research suggests that consuming omega-3 in a higher proportion might help improve the symptoms.

In an interview with a consortium of nonprofit organizations called Understood.org, it was suggested that omega-3 fatty acids could help children with ADHD with their working memory, motivation, attention span, and focus. However, they alert that more research is needed and also state that omega-3 fatty acid is not a substitute for ADHD medications.

Omega-3 fatty acids can be found in:

1. Fatty fish, such as salmon and tuna: EPA and DHA contents the omega-3 types are very good for brain health and anti-inflammatory effects. They support cognitive processes and attention.
2. Walnuts: These nuts are rich in ALA, a type of omega-3 fatty acid which has various benefits for the brain.
3. Chia Seeds and Flax Seeds: Rich in ALA, which supports brain function and probably reduces ADHD symptoms.

So, these are the list of food items you should have when you want to minimize the effects of ADHD. In the next section, we’ve shared information about the proportions and recommended intakes of all the above.

Proportions and Recommended Intakes

The general daily intakes of these nutrients are as shown below:

1. Protein: About 1.2 to 2 grams per kilogram of body weight, depending on the activity levels.
2. Complex Carbohydrates: Should make up around 45-65% of daily intake in calories.
3. Vitamins and Minerals: The intake varies by specific vitamin or mineral, but including the variety of foods listed above daily will ensure adequate intake.
4. Omega-3 fatty acids: The American Heart Association suggests a minimum of two servings of fish a week, and some ALA daily.

What are the Foods to avoid with ADHD?

Children or adults who have ADHD disorder may feel better if they reduce the consumption of the following:

1. Sugar

Blood glucose spikes and crashes brought on by sugary food consumption can impact one's energy level. Although teachers and parents may notice a connection between children with ADHD who consume sugar and hyperactivity, research is inconclusive. While some research suggests a correlation between excessive sugar and soft drink consumption and a greater diagnostic rate for ADHD, other research finds no such relationship.

Nonetheless, reducing sugar consumption is a healthy decision for everyone, even if it does not improve ADHD symptoms, because it may lower the risk of diabetes, obesity, and tooth decay.

Other Simple Carbohydrates

Other simple carbohydrates can contribute to rapid changes in blood sugar levels and people should only consume them in moderation.

The below-mentioned foods which contain simple carbohydrates make it to the ADHD food to avoid the list

1. Candy
2. White bread
3. White rice
4. White Pasta
5. Potatoes without skins
6. Chips
7. Sodas
8. Sports drinks
9. Potato fries

2. Caffeine

Since research suggests that consuming caffeine can increase the concentration level, a small amount may be beneficial for individuals with ADHD

However, caffeine can exacerbate the side effects of some ADHD drugs, so be aware of this when taking them.

Adults who have ADHD should minimize the consumption of caffeine, specially when they are using ADHD medications. Teenagers and children should avoid tea, coffee and cola entirely.

3. Artificial Additives

Eliminating artificial additives from diets can be beneficial for children diagnosed with ADHD. Children should avoid additives, especially food colouring. According to the American Academy of Pediatrics (AAP), they might exacerbate symptoms of ADHD.

Artificial additives may disrupt growth, development, and hormones.

Artificial colours, flavours, and preservatives can be found in a lot of prepackaged and processed foods, including:

1. Cereals for breakfast
2. Candy 
3. Cookies
4. Soft beverages
5. Fruit-based drinks
6. Vitamins for young people

How to build an ADHD-friendly Diet?

Below we have mentioned five rules for an ADHD friendly diet:

5 Thumb rules for maintaining an ADHD 

What is believed in the diet-management approach for ADHD doesn't go just to what one eats but constructs sustainable and healthy eating habits to support overall brain functioning and emotional well-being. Here are five indispensable rules to follow:

1. Eat Frequently

Timing is everything: Ingestion at the same time daily controls blood sugar levels, and when that happens, the mood and mental functioning level out. That will block those emotional highs and lows, which raise your ADHD symptoms.

2. Balance Every Meal

Balancing Nutrient Diversity: Each meal should include as much complex carbohydrate, lean protein, and healthy fat as possible. This three-legged stool takes maximum energy and focuses throughout the day.

3. Meal Planning/Prep

Avoid Impulsivity: Meal planning and meal prep for the week reduce the feeling of impulsivity to make eating choices. It is advantageous to a healthy diet and will lower your stress around meal times.

4. Smart Snacking

Snack Wisely: If you must snack, then go for those with low sugar and lots of protein and fibre. They will offer you sufficient energy levels to take you through a fairly long period without crashing out on sugar.

5. Keeping Yourself Well Hydrated

Don't Forget the Water: Adequate hydration is important for your cognitive performance and physiological health in general. Water maintains energy and concentration throughout the day if taken in plenty.

By these rule-of-thumb recommendations, the individual with ADHD can establish a pro-active dietary environment that will in turn enable them to be more focused, energetic, and emotionally regulated.

ADHD Diet for Children

An ADHD diet can work magic in the development of a healthy brain. Here are a few food items that can help fight ADHD in children.

1. Eggs

The proteins that are present in eggs can help children concentrate. It is advisable to serve eggs for a filling breakfast or a late-afternoon snack. This can keep a kid full until their next meal without an energy crash.

2. Greek Yogurt

Fat is essential for the brain’s health. A fully fat Greek yoghurt helps the brain cells of the body remain in good form to send and receive information.

Have Greek yoghurt for lunch by mixing some cereals having a minimum of 3 grams of fibre, and blueberries for a dose of nutrients known as polyphenols. Another option can be dark chocolates as they also have polyphenols. Having these items for treating ADHD with diet can be a good idea as it will also keep the mind sharper by increasing the blood flow of the brain.

3. Greens

Rich in vitamins and folate, spinach and kale have been associated with a lower risk of dementia in later life. Superfood kale is full of nutrients that support the growth of new brain cells, including antioxidants. Some children are not very fond of greens. Hence, instead of providing a salad, you might wish to consider the following alternatives:

• Having Whip spinach or kale with smoothies  during snack time
• Adding spinach into omelets or lasagna

4. Nuts and Seeds

These food items should be added with protein, all essential fatty acids, vitamins and minerals which might boost the mood and keep your nervous system in check.

• Apart from peanut butter, it is advisable to try other types of nut butter like sunflower seed butter.
• Moreover, you can also cook pesto, just combine pine nuts with olive oil and green leaves, which can make a healthy combination of tasty sauce for pasta.

5. Fish

Fishes are considered to be the best source of Vitamin D, which helps your brain protect its mental skills and memory loss. Food items like Salmon, and tuna are rich in omega-3s.

• Make tuna sandwiches, add fish to tacos, or grill it and give your kids a sauce to dip it in.

6. Oatmeal

Oatmeal which is full and rich in proteins helps the heart and brain arteries clear. One study showed that a child who consumed sweetened oatmeal had done better on memory-related tasks than other children who consumed sugary food items.

• Adding cinnamon and compounds in the spices protects the brain cells.

ADHD Diet for Adults

Multidimensional approaches and lifestyle changes are needed in order to make all the necessary adjustments for living with ADHD. One of the most effective avenues could be an adjustment in diets. So if  you are an adult who wants to manage and treat ADHD in adults, here's what to key in on when it comes to foods:

1. Fruits and Vegetables

Fruits and vegetables have extra benefits of nutrients and fibre, which is helpful for a well-balanced diet. They can also assist in the digestive mechanism, which is generally weak in a person with ADHD:

1. Berries, Apples, Pears, and and Bananas: High water content, rich fibres with natural sugars help in keeping up a good energy level and act as digestive agents.
2. Colourfulcolour Vegetables: Each color in itself provides richness for different antioxidants and vitamins, offering a wide array of nutrients for good health and proper cognitive functioning.

2. Nuts and Seeds

Great sources of protein, healthy fats, fibre provide energy for long periods during the day

3. Almonds, Peanuts, and Cashews: These nuts are a good source of protein and healthy fat, which help sustain the energy level throughout the day and keeping one's brain active.
4. Sunflower Seeds, Pumpkin Seeds: Rich in magnesium and zinc, these two minerals are involved in neuronal health and the process of neurotransmission.

3. Hydration

A well-hydrated body is essential for good cognitive function and good health:

• The ideal source of hydration for your body should come from a bulk of water.
• Herbed teas can be a soothing addition  Consideration of Food Sensitivities

Additional Nutritional Tips

Best Milk for ADHD Child

Choosing the right milk type can make a difference for a child who is experiencing ADHD since dietary choices seem to affect some children's symptoms. The following summary of milk types, along with associated benefits and recommendations, may prove to be helpful for children with ADHD:

1. Cow Milk

• Benefits: Cow's milk is rich in calcium, vitamin D, and protein; these nutrients are very essential for bone health and growth.
• Considerations: Some children with ADHD demonstrate sensitivities to milk dairy that can increase the symptoms, and monitoring itself is a significant process.

2. Goat Milk

• Benefits: This milk contains a little less lactose than cow's milk, which seems to have a different protein structure that could allow it to be more easily digested by some. Besides, this beverage has very high levels of calcium and phosphorus.
• Considerations: As with cow milk, it can be highly allergenic and provocative of sensitivities in some children.

3. Almond Milk

• Benefits: low in calorie count, dairy-free, and it is also enriched with calcium and vitamin E. Moreover, it has no amount of cholesterol or saturated fat.
• Considerations: This milk is lower in protein and calories, and this is an important consideration in terms of the overall intake of children.

4. Soy Milk

• Benefits: It contains as much protein as cow milk and is rich both in vitamins and minerals. It is also recommended for kids who are lactose intolerant or have some kind of allergy to dairy products.
• Considerations: Some concerns about phytoestrogens impacting hormonal balance, although evidence is very minimal.

5. Oat Milk

• Benefits: High in fibre and beta-glucans; the former is believed to help in heart health. It's also sweet and palatable for kids.
• Considerations: This often comes with added sugars and is lower in protein as compared to cow's milk.

6. Rice Milk

• Benefits: The least allergenic of all milk alternatives, so this is good for kids with multiple allergies.
• Considerations: Very low in protein and high in carbohydrates that will raise blood sugar.

Recommendations for Kids with ADHDbehavioural

Try and Observe: Since kids with ADHD can be sensitive to different things, it's good to try all types of milk and watch how your child reacts. Observe behavioural changes or some physical reactions.

Consult a Pediatrician or Dietitian: Any major change in your child's diet should be checked with a health professional first. This is vital to their overall diet balance and nutrition.

Added Ingredients: Choose milk and milk alternatives that have calcium and vitamin D, but are low in added sugars and other artificial additives. These may turn out to be contributing factors to the symptoms of ADHD in children.

Supplements for ADHD

Some nutritional experts recommend that people having ADHD symptoms should consume 100% vitamin and mineral supplements each day. Whereas, other nutrition experts think that by eating a normal, balanced diet then you do not need vitamin or micronutrient supplements.

They further add that there is no scientific proof that vitamins or mineral supplements would help kids with ADHD symptoms. Since ADHD symptoms vary from one individual to another, that's why it's good to consult a doctor before taking any supplement. An ADHD supplement would include:

Inositol

Many foods contain very modest levels of inositol. It counteracts tension and anxiety when taken in concentrated doses. For individuals, I suggest 12–18 grams divided into two or three doses per day. Children's dosages would be determined by their mass.

Ginkgo Bilobaper cent

For thousands of years, this herb has been utilized to enhance cognitive performance. According to a few tiny studies, it might be beneficial for kids with ADHD. A new randomized double-blind trial examined ginkgo combined with a stimulant that kids were already taking. 

A stimulant and ginkgo were given to some children, whereas a placebo and a stimulant were given to others. Regarding enhancing attention, the ginkgo group responded 35 per cent better than the control group. On impulsivity or hyperactivity, it had no effect. For kids, I use 60 mg twice a day.

L-theanine

"L-theanine, along with other antioxidant-rich foods and herbs, can enhance focus, calmness, and alertness without causing the negative effects of stimulant medications, such as insomnia and elevated blood pressure."

According to a 2019 study examining the effects of coffee and L-theanine in five ADHD youngsters, the amino acid may increase attention span and reduce daydreaming.

L-theanine or both components together in a supplement may help reduce certain symptoms of ADHD. However, it's crucial to remember that this study was quite small and that what benefits some people might not benefit others.

Importance of Hydration

Water is referred to as an elixir of life due to several reasons. A hydrated body will enhance the well-being of the human, but why stay hydrated is important?

Why is it important to stay hydrated?

There are numerous advantages associated with maintaining proper hydration for general health and well-being. These are:

1. Better Physical Performance: It assists in delivering better physical performance, endurance, and neuromuscular function during workout exercises and daily routines.
2. Improved cognitive functioning: Proper hydration is imperative for mental acuity, concentration, memory, mood, and focused thinking.
3. Healthy skin: Proper hydration maintains the balance of water, elasticity, and youthfulness of the skin. It may reduce the risk of wrinkles, dry skin, and skin disorders.
4. Detoxification: The intake of a sufficient amount of water daily purifies waste products, toxins, and metabolic by-products from the body while supporting the kidneys.
5. Digestive health: Adequate water intake in the diet helps pass regular, smooth stools and relieves constipation. This also decreases the risks of several other gastrointestinal disorders.

However, how much water should you take?

The amount of water recommended to be taken daily varies according to several factors, such as age, gender, activity level or climate one dwells in, and overall health. According to some general guidelines:

1. An adult should drink at least 8 to 10 cups of water per day, although it really depends on everyone's needs.
2. However, an athlete, a pregnant or breastfeeding woman, a person staying in hot weather, or any person undergoing high physical activity should drink more water to stay well-hydrated.
3. You should also be attuned to your thirst cue and general hydration status, as this tends to dictate how much water you would need to drink.
4. Finally, some fluids can be gained from hydrating foods like fruits and vegetables and drinks like herbal tea, among others, not forgetting coconut water.

Tips for staying hydrated

Below we’ve mentioned a few practical tips that can help you stay hydrated throughout the day

1. Carry a water bottle: Carry a reusable water bottle with you at all places you go and sip a little water every day to increase your hydration.
2. Flavour your water: Include flavours like lemon, cucumber, mint or berries in your water to make it more appealing and enjoyable.
3. Setting reminders: In the digital world where remembering a small thing like drinking water seems tough, using a smartphone to set reminders can help in drinking water at regular intervals.
4. Take water before eating: Drinking water before you eat is advisable as it will improve your overall digestion.
5. Eat hydrating foods: Include hydrating foods like watermelon, cucumbers, oranges and leafy green foods in your diet.
6. Stay mindful during exercise: Drinking water before and after exercise is advisable as it will help rebuild the fluids lost during exercise.

Hydration and mental wellness

Mental health or mental wellness has become a concern for a majority of individuals but do you know water intake can also impact your mental wellness positively? Yes, staying hydrated does not only improve your physical health but it also cures your mental health disorders.

Dehydration can result in cognitive function, mood regulation and overall mental clarity, whereas regular intake of water can help your brain function properly, increase your focus and concentration and stabilize your mood.

Hydration for a special set of populations sets

A few populations of people may have specific needs for hydration:

• Children and adolescents: It is advisable for children and teenagers to drink water daily, especially during any physical activity and during summers, this will help them develop and improve their overall health.
• Pregnant or breastfeeding women: These are the second set of people who should have a regular water intake, as pregnant women require extra fluids to support fetal development, lactation and hydration during pregnancy and postpartum.
• Elderly people: Old-aged people might observe a reduced thirst perception and weakened kidney function, so they should be careful about staying hydrated as much as possible to avoid any health issues.

Individual Needs and Long-term Management

Personalized Dietary Planscolouring

• According to one study by The Lancet, artificial food colouring and preservatives are considered to have an increased amount of hyperactivity in children with ADHD.
• Another research by Nutritional Neuroscience suggested that gluten and casein might contribute to behavioural symptoms in some individuals having ADHD.

Long-term Dietary Management

• A review published in Pediatrics showed the potential benefits of dietary interventions like the Mediterranean diet which can help an individual improve the ADHD symptoms.
• Another report by the Journal of Attention Disorders states how consuming omega-3 fatty acids can improve ADHD symptoms.

Conclusion

Although, there is a definitive ADHD diet, including nutrient-rich food like protein, carbohydrates, etc and minimizing the sugar and artificial additives can decrease the ADHD symptoms. Implementing personalized dietary plans, and taking advice from healthcare professionals can help in curing ADHD symptoms. Consult a healthcare professional today to tackle the severity caused by ADHD mental disorder.

Citations

1. Food additives and hyperactive behavior in 3-year-old and 8/9-year-old children in the community: a randomized, double-blinded, placebo-controlled trial
2. Association between poor nutritional status and severe depression in Korean cerebral infarction patients
3. Attention-Deficit/Hyperactivity Disorder in Children and Teens: What You Need to Know
4. ADHD Diet and Nutrition: Foods to Eat and Foods to Avoid
5. Crucial Role of Hydration in Health and Wellness
6. Harvard Health Publishing on ADHD and Diet
7. National Institutes of Health on Protein
8. Mayo Clinic on Carbohydrates: 
9. National Institutes of Health on Omega-3 Fatty Acids
10. WebMD on Vitamins and ADHD
11. U.S. Geological Survey on Water and Health
12. Centers for Disease Control and Prevention (CDC) Overview of ADHD
13. Harvard Health Blog on Diet and Brain Health
14. Healthline on ADHD Diet and Eating Habits 
15. National Institutes of Health on Magnesium: 
16. A study published in the Journal of the American Academy of Child & Adolescent Psychiatry
17. Vitamins Minerals Adhd Treatment Plan
18. ADHD Supplements our picks