Blooming Early Years

Can diet affect ADHD in children? This is a question many parents and doctors ask. Studies show that what children eat can change how they feel and behave. For example, certain foods may help calm the mind and improve focus. Also, some foods might make symptoms worse.

In this article, we will explore evidence-based foods that may support children with ADHD. We will also discuss how diet works with other treatments. By understanding this link, parents can make better food choices for their kids. So, let’s dive into how diet can play a role in managing ADHD in children.

Can Diet Affect ADHD In Children? (Evidence-Based Research)

Many parents with children who have ADHD often hear that some foods might make their child’s symptoms worse or even be the reason for them.

As a result, they sometimes remove items like sugar or artificial ingredients from their child’s meals. In certain situations, they believe that taking away sugar helps their kids stay calmer and focus better. But is there actual proof from research to support these ideas?

Studies confirm that eating healthy meals helps the brain work better, and not eating enough can make thinking harder. However, there isn’t strong evidence showing that sugar or certain foods directly impact ADHD symptoms.

Some experts explain that sugar might make children more active simply because it gives them extra energy. Reducing sugary snacks and drinks is still wise for many other health reasons. However, sugar itself does not lead to hyperactive behaviour.

Vitamins and mineral supplements can be useful for kids who don’t get enough nutrients in their regular meals. But for children who already have a balanced diet, these supplements usually don’t make a difference. Also, it’s very important to talk to a doctor first before giving any supplements. Too many of them can be dangerous.

In asking this question, ‘Can Diet Affect ADHD in Children?’, experts also say that ADHD itself can make healthy eating harder. Medicines used to treat ADHD often lower a child’s appetite, and many children don’t feel hungry while the medicine is working. Then, when it wears off (often in the afternoon after school), they might feel very hungry and end up overeating snacks.

Parents of kids diagnosed with ADHD are often told that certain foods might ease or worsen symptoms like inattention or hyperactivity. But what does current research truly say about this?

Stephanie Ruggiero, PsyD, a psychologist at the ADHD and Behaviour Disorders Centre of the Child Mind Institute, explains that studies have clearly shown that eating balanced, healthy meals helps the brain work properly. When we skip meals or lack nutrition, thinking becomes harder.

Our brains need specific nutrients to produce neurotransmitters. These are the chemicals that help send messages through the nervous system. Still, Dr. Ruggiero points out that studies haven’t yet confirmed whether any specific food, supplement, or type of diet has a clear and direct effect on ADHD symptoms.

“I really wish we had a definite answer for parents,” says Dr. Ruggiero. “But the results from research so far have been mixed.” Here’s a breakdown of what researchers have discovered .

ADHD and the Western diet 

A long-term study lasting 14 years and published in 2010 found that kids who followed a Western-style diet (rich in sugar, fats, and calories), were more likely to be diagnosed with ADHD. However, this study didn’t prove that this diet caused ADHD. Instead, it only showed a possible link.

The researchers even suggested that the connection might go the other way: children with ADHD could crave high-fat comfort foods more often. Another explanation could be that stress within the family, something often tied to ADHD, affects the eating patterns of children, too.

Still, this doesn’t mean kids’ diets can’t be improved. A 2021 study published in JAMA found that most American children get their calories from ultra-processed foods.

Experts recommend making changes not only to help with focus and mental clarity but also to reduce health issues like obesity, diabetes, and heart disease.

One helpful option is a Mediterranean-style eating plan. This diet includes plenty of vegetables, fruits, whole grains, healthy fats, and lean protein sources.

Dr. Ruggiero adds, “Avoiding sugary snacks and sticking with a balanced meal plan is the goal. Therefore, concluding on the question, ‘Can Diet Affect ADHD in Children?’, the do well-rounded diet helps support good health overall, and that’s what we advise for everyone.”

Sugar isn’t the cause of ADHD

Studies on how sugar affects hyperactivity have shown mixed results. Some research has noted a small rise in hyperactive behaviour after eating sugar, but others have found no noticeable difference in symptoms at all.

However, one thing is clear: “There’s strong evidence showing that sugar doesn’t cause ADHD,” says Dr. Ruggiero. “It might make someone with ADHD more energetic, just like caffeine does, but it won’t cause ADHD in a person who doesn’t already have it.”

Reducing sugary foods and avoiding soda or other sweetened drinks is still a smart move for several health reasons. It can help manage weight, lower the chance of getting diabetes, and lead to better sleep. And if it also seems to ease your child’s ADHD symptoms, that’s a bonus.

Problems with research on food additives

Many ADHD websites and online groups claim that removing things like preservatives, artificial colours, MSG, nitrates, sugar, and other food additives will greatly help reduce ADHD symptoms.

A few studies have indeed shown that avoiding some of these ingredients can lead to symptom improvements. But the sample sizes in these studies have been very small, and the improvements weren’t huge.

Also, the methods used in many of these studies had flaws. A big issue is that they often relied on parent feedback rather than unbiased tools.

“It’s tough for parents to stay neutral in these studies,” explains Dr. Ruggiero. “They’re changing their child’s diet and also keeping track of the results. When you put in that much effort, it’s natural to want to see improvement. I’m not saying it always affects the outcome, but it definitely can.”

If you’re thinking about trying an elimination diet with your child, where you remove several ingredients and slowly reintroduce them to see if symptoms change, it’s important to speak with their doctor first.

“I always tell parents to check in with a paediatrician before removing foods,” says Dr. Ruggiero. “You don’t want to take out something essential and end up doing more harm than good.”

Supplements might help kids lacking certain nutrients

Another part of the food and ADHD conversation involves supplements, but research in this area also shows mixed results.

Some studies suggest that children who are low in nutrients like zinc, iron, magnesium, vitamin B, or omega-3 fatty acids may see some improvement in their symptoms after taking supplements.

However, there’s no strong proof that supplements help children who already have enough of these nutrients. Giving extra vitamins or minerals to a child who doesn’t need them might be dangerous, says Dr. Ruggiero.

“Too much of any vitamin or mineral can be harmful, especially for children,” she explains. “If your child needs more of these nutrients, it’s better that they get them through the foods they eat.”

Foods like meat, poultry, seafood, soy, and nuts contain zinc, iron, and magnesium. Leafy greens, broccoli, and chickpeas are full of vitamin B. Omega-3 fats can be found in foods such as salmon, walnuts, and edamame.

If your child can’t get enough nutrients through their meals, speak to their doctor about adding supplements safely and making sure you’re giving the right dose.

ADHD may make healthy eating harder

Though there’s not a lot of direct research on it, and many experts believe that ADHD itself can make eating well more difficult. One reason is that ADHD medications often reduce hunger.

Many kids on these medicines say they’re not hungry while the medicine is working. But later in the day, often after school, when the medication wears off, they feel extremely hungry.

“This is usually when they grab a box of fruit snacks or anything they can find because they’re starving,” Dr. Ruggiero says. “I often tell parents to plan and try to give their child a good meal, with protein especially, before taking their medicine in the morning.”

Having smart snack choices ready can also help. Healthy options like sliced apples with peanut butter, cut-up vegetables with hummus, or yoghurt with berries can help control afternoon hunger until dinner is ready.

Food and supplements are not a replacement for ADHD treatment. Even if certain diets or supplements seem to help a child with ADHD, they should never take the place of proper medical treatment.

“While we’re still learning more about how food affects ADHD, there’s strong proof that medication and behaviour therapy work,” says Dr. Ruggiero. “That’s why doctors recommend them as the best treatment starting at age six.”

There are different types of ADHD medications available today, and each child may respond differently.

If the medicine your child is taking doesn’t seem to help or causes unwanted side effects, talk to your doctor. They can work with you to adjust the dose or try a different medication until you find the right fit.

Can what you eat impact your focus, attention, or energy levels? There’s no strong proof that diet or nutrition causes attention deficit hyperactivity disorder (ADHD). Still, research shows that some foods might affect symptoms in certain individuals.

So, are there specific foods people with ADHD should avoid? And if your child has ADHD, is it worth adjusting their meals?

A common response to common questions about using supplements is that removing certain foods and dietary changes might help ease ADHD symptoms. Still, always talk to your doctor first to be sure these changes won’t interfere with any medications your child takes or how those drugs are absorbed.

What Does an ADHD Diet Mean?

The goal of an ADHD diet is to support brain health and help reduce symptoms like trouble focusing or feeling overly active. An ADHD diet doesn’t follow one strict plan, rather, it depends on what each person needs.

It might involve choosing specific foods or adding supplements. There are several ways to adjust your diet to try to ease ADHD symptoms:

1. General nutrition: This approach is based on the idea that some foods might improve or worsen symptoms. You could also be missing out on certain foods that might help reduce those symptoms.
2. Supplement-based diet: This method adds vitamins, minerals, or other nutrients to your daily routine. People who support this idea believe that lacking key nutrients might make symptoms more noticeable, and adding them could help.
3. Elimination diets: With this plan, you stop eating specific foods or ingredients you suspect might be causing certain behaviours or making symptoms harder to manage.

Choose Healthy Foods

There hasn’t been much research on ADHD diets, and the current findings are mixed. Still, many health professionals believe that food and drink choices might help reduce symptoms.

They suggest that anything that supports brain health is likely to support ADHD management, too. Try including the following in your meals:

• Add more protein-rich foods. Good protein sources include eggs, nuts, beans, cheese, and meat. Eating these in the morning and afternoon snacks might help with focus and may even extend the effects of ADHD medications.
• Go for complex carbohydrates. Your body needs carbs because they turn into glucose, which fuels energy. Complex carbs have longer sugar chains, which digest slowly. Include foods like vegetables and fruits such as apples, pears, oranges, kiwis, and grapefruits. Eating these in the evening might also help with better sleep.
• Boost omega-3 fatty acids. These healthy fats are found in salmon, tuna, and other cold-water fish. You can also get them from Brazil nuts, walnuts, and oils like olive or canola. If needed, consider an omega-3 supplement.

Foods to Limit or Avoid With ADHD

Some foods don’t support brain or body health and may be unhelpful in managing ADHD symptoms. If your child has ADHD, you might want to avoid these:

• Sugary food: Sugar gives your body extra calories but few important nutrients. Too much sugar can lead to health problems like weight gain, heart issues, or type 2 diabetes. U.S. guidelines say people over age 2 should get less than 10% of daily calories from added sugars. That’s about 200 calories, or 12 teaspoons, in a 2,000-calorie diet. Try to avoid:
• Sweetened drinks like soda or concentrated juice
• Candy, cookies, cake, and other desserts
• Prepackaged snacks or processed items in boxes or bags.
• Simple carbohydrates: While some simple carbs — like those in fruit — are fine, many offer little nutrition. Unlike complex carbs, simple ones digest fast and cause sugar spikes. Reduce these types:
• Sugar, corn syrup, and honey
• White bread or products made with white flour
• White rice
• Potatoes without skins
• Unhealthy fats: Your body does need some fat, but not all fats are good. Saturated fat can raise both good and bad cholesterol. Too much LDL (“bad” cholesterol) increases your risk for heart problems. Experts suggest keeping saturated fat to 5%–6% of your daily calories, or about 13 grams on a 2,000-calorie plan. Avoid overeating of:
• Fried or baked foods made with lard, butter, palm oil, coconut oil, or ghee
• High-fat dairy like whole milk, cheese, cream, and yoghurt
• Red meats such as beef, pork, or lamb.
• Caffeine: If you’re already taking stimulant medicine for ADHD, caffeine may be too much. A little caffeine might help with alertness, but too much can cause sleep trouble, anxiety, or stomach upset. Be cautious with:
• Coffee
• Tea
• Energy drinks
• Sodas
• Chocolate

ADHD Diet for Children

1. Eggs

Eggs offer protein and nutrients that help kids stay focused. Scramble eggs and wrap them in a whole-grain tortilla. This makes a good breakfast or a filling snack later in the day.

The mix of protein and carbohydrates helps children feel full longer and avoid energy crashes. You can also try egg salad on bread or prepare deviled eggs for variety.

2. Greek Yogurt

Fats are vital for a healthy brain. Full-fat Greek yoghurt has more protein than regular yoghurt and supports brain cells, helping them send and receive signals well.

For fun lunches, pack Greek yoghurt with fibre-rich cereal (look for at least 3 grams of fibre) and fresh blueberries. Blueberries have polyphenols, which may boost memory by improving blood flow to the brain. Dark chocolate chips also have polyphenols and can be a tasty addition.

3. Leafy Greens

Spinach and kale are full of folate and important vitamins. These greens may lower the risk of memory problems as children grow older. Kale, a superfood, is rich in antioxidants and nutrients that help new brain cells form. If your child doesn’t like salads, you can try other ideas:

• Blend spinach or kale into smoothies.
• Add spinach to lasagna or omelettes.
• Make kale chips by removing the stems, coating them with olive oil and a pinch of salt, then baking.

4. Nuts and Seeds

These are full of protein, healthy fats, vitamins, and minerals. They may also support good moods and a strong nervous system.

Instead of just peanut butter, try sunflower seed butter or other kinds of nut butter. You can also make pesto by blending pine nuts, olive oil, and leafy greens for a healthy pasta sauce.

5. Fish

Fish like salmon, sardines, and tuna are full of omega-3 fatty acids and vitamin D. These nutrients support memory and slow brain function decline.

You can grill fish and serve it with a dip, include it in tacos, or prepare a tuna sandwich.

6. Oatmeal

Oatmeal is high in fibre and protein, which helps keep blood vessels in the heart and brain clear. A study found that kids who had sweetened oatmeal performed better in memory-related school tasks than those who ate sugary cereals.

7. Apples and Plums

Children often crave sweet foods when they feel tired. Apples and plums are easy to pack and rich in quercetin, an antioxidant that might guard against brain decline.

Most of the nutrients are in the skin, so buy organic, wash well, and keep them in a snack bowl for easy access.

Supplements for ADHD

Still on the question, ‘Can Diet Affect ADHD in Children?’, some professionals suggest that kids with ADHD take a daily multivitamin that covers 100% of essential vitamins and minerals. Others believe that children who eat balanced meals don’t need supplements.

They point out that there’s no solid proof that vitamins help all children with ADHD. Since symptoms vary, it’s important to speak with a doctor before trying supplements. Here are some supplements studied for ADHD:

Taking a daily vitamin can be helpful if a child’s diet isn’t balanced. But taking too much can be harmful. Always avoid high doses of any vitamin, as they can be toxic.

Elimination Diet and ADHD

An elimination diet involves removing a specific food or ingredient you believe may be making your symptoms worse. You stop eating anything that contains it. If your symptoms improve or disappear, you continue to avoid that food.

Can removing food from your meals help reduce ADHD symptoms? Studies are still being done, and the results are mixed.

Most experts don’t suggest this method as a main way to manage ADHD. However, here are some foods often linked to symptom changes and what professionals say about them:

Food Additives

Still on the question of intrigue, ‘Can Diet Affect ADHD in Children?’, in 1975, a doctor suggested that certain artificial colours, flavours, and preservatives could lead to hyperactivity in kids. Since then, this idea has been debated among researchers and child development specialists.

Some say avoiding these substances isn’t backed by enough scientific proof. Still, some studies found that certain food dyes and a preservative made some children more hyperactive. The results depended on the child’s age and which additive was involved.

Because of such findings, the American Academy of Paediatrics now says that cutting artificial colours and preservatives may help kids with ADHD. Some health professionals suggest avoiding the following:

• Artificial dyes, especially yellow and red ones
• Additives like aspartame, MSG (monosodium glutamate), and nitrites
• Sodium benzoate, a preservative sometimes linked to increased hyperactivity.

Sugar

Some kids seem more energetic after eating candy or sweet snacks. However, there is no strong proof that sugar causes ADHD. Still, eating too much sugar isn’t healthy. Try limiting sweets to see if your child’s behaviour changes.

Caffeine

Many experts believe people with ADHD should limit or avoid caffeine. It may worsen the side effects of ADHD medicines. Cutting back on caffeinated drinks like soda or energy drinks might help improve focus and mood.

What You Should Know

Can diet affect ADHD in children? This article shows there are some foods that can help to reduce symptoms of ADHD in children. Foods rich in nutrients like omega-3, protein, and vitamins may help calm the mind and boost focus.

Meanwhile, avoiding sugar and artificial additives can reduce some symptoms. However, diet is just one part of managing ADHD. It works best combined with medicine, therapy, and good habits. Parents should consult doctors before making big changes.

Overall, in answering the question, ‘Can Diet Affect ADHD in Children?’, it is understood that choosing healthy foods can support children’s well-being and help them live quality lives. Therefore, understanding whether diet can affect ADHD in children can guide better care and hope for families.