An ADHD Diet For Children: Foods That May Help With ADHD Symptoms And Overall Health

Research suggests that certain foods may, in fact, improve or worsen symptoms of ADHD in children. If you care for a child with attention-deficit/hyperactivity disorder, you may wonder, do your child's eating habits play a role in their symptoms? Below, we’re discussing the links between eating patterns and ADHD and providing nutritional suggestions that may help a young person in your life manage this complex neurodevelopmental disorder.

Note that in this article, the term “diet” refers simply to a person’s eating habits or eating patterns. Remember to consult a doctor or a nutritionist before significantly altering your child’s eating patterns.

Understanding the connection between nutrition and ADHD

According to the CDC, approximately 6 million children and adolescents have been diagnosed with ADHD, a neurodevelopmental disorder characterized by distractibility, hyperactivity, and trouble concentrating. One of the primary challenges associated with ADHD is impairment in executive function—often called executive dysfunction—which can lead to trouble focusing, lapses in memory, and difficulty with impulse control. Executive dysfunction can make it hard for children with ADHD to stay organized, manage their emotions, prioritize tasks, and create challenges in school, relationships, and several other facets of life. 

Given that executive dysfunction is a primary characteristic of ADHD, factors that can contribute to improvements or impairments in cognitive functioning may have a significant impact on an individual’s symptoms. Many experts believe that nutrition is one such factor. There is a well-established link between cognitive functioning and eating patterns. Experts believe that certain nutrients—like B vitamins and iron—can help improve cognitive well-being, and some research shows that a zinc deficiency may contribute to the development of ADHD. This suggests that certain eating patterns may help alleviate certain symptoms of ADHD. 

Studies regarding a supportive ADHD diet for children

In a 2017 study of 120 children and adolescents, researchers found a link between ADHD diagnoses and eating patterns that primarily consisted of fast food, sugar, and soda. The study also suggests that children whose eating patterns were deficient in dark leafy greens, fruits, fatty fish, and other foods commonly found in Mediterranean eating habits were more likely to experience ADHD symptoms. While this research does not suggest that ADHD is caused by the types of foods you eat, it seems to show that a child’s nutrition may play a role in their symptomatology. Researchers agree that changes to eating habits alone won't eliminate symptoms of various mental health disorders, but it’s possible that a lack of certain nutrients or too much sugar, salt, or fat may worsen ADHD symptoms in some cases.

General research on ADHD and eating habits

Researchers in a meta-analysis published in 2020—which included over 8,000 total participants—concluded that nutrient-rich eating patterns were correlated with a 37% reduced risk of ADHD. In another study, published in 2022, researchers examined the links between eating patterns and ADHD using details from over 1,700 children with the disorder, concluding that “management of dietary and nutritional status should be considered to ameliorate ADHD and its subtypes in school-age children”.

Studies on blood sugar, dietary supplements, and ADHD symptoms

Blood sugar may impact ADHD symptoms, too. People with attention disorders are sensitive to dopamine stimulation in the brain cells, and high-sugar foods and simple carbs can deliver this stimulation. This can have significant health implications. One Swedish study found that adults with ADHD were twice as likely to have type 2 diabetes as their neurotypical peers.

Experts seem to have a fair amount of disagreement on the topic of dietary supplements. For example, some studies show that taking eicosapentaenoic acid supplements can improve symptoms of ADHD in children and adolescents. But some experts believe that if children are eating nutrient-rich foods often, they're already getting the proper amount and balance of vitamins, minerals, and other nutrients they need for healthy growth and development. Other experts disagree. These specialists might argue that all children can benefit from taking vitamins or micronutrient supplements.

Eating habits for kids that may help improve symptoms

With the knowledge that nutrition may have a positive or negative impact on symptoms in children, how can parents develop a nutrition plan that can lead to improvements? It’s important to note that nutritional changes in an ADHD sustenance plan for kids should be used to complement a child’s treatment. Modalities like stimulant medications and therapy are considered effective primary forms of treatment.

Research on the Mediterranean ADHD diet for children

Researchers in the above-mentioned 2017 study found that “lower adherence to a Mediterranean diet was associated with ADHD diagnosis”. This approach to eating is rich in vegetables, fruits, legumes, healthy fats, nuts, lean protein rich foods, and whole grains. 

In the 2020 meta-analysis, researchers noted that eating patterns that reduced the risk of attention disorders were rich in vegetables, fruits, fish, and legumes. They also found that eating patterns high in red meat, refined grains, and hydrogenated fats were correlated with an increase in the risk of ADHD. 

The role of vegetable protein

Researchers in the above-mentioned 2022 study of 1,700 school-aged children found that children whose symptoms had improved consumed higher amounts of vegetable protein, while a higher prevalence of ADHD symptoms was associated with the consumption of animal protein and eating patterns with high overall fat content. Vegetables high in protein include asparagus, peas, spinach, and broccoli. 

In addition to vegetables that have protein, beans, cheese, eggs, lean meats (e.g., fish), and nuts may improve concentration and potentially support the effects of ADHD medication. These proteins are considered especially good choices for breakfast and after-school snacks.

You may also consider vegetables and fruits that have complex carbs, such as oranges, pears, tangerines, grapefruit, apples, peas, beans, brown rice, and kiwi. You might offer these choices to children late in the day or for an after-dinner snack, as it may also help them get to sleep.

The role of omega-3 fatty acids

Most experts agree that the consumption of omega-3 fatty acids is healthy for most groups, but more research suggests it can be especially helpful for children with attention disorders. In a systematic review, researchers found that essential fatty acids led to improvements in symptoms like hyperactivity, impulsivity, trouble focusing, and memory impairment. Omega-3 fatty acids can be found in natural foods such as tuna, salmon, and other cold-water white fish. In addition, walnuts, brazil nuts, olive oil, and canola oil also contain good amounts of omega-3 fatty acids. 

Limiting certain foods that may worsen a child's ADHD symptoms: processed foods, sugary foods, and others

Eating more of certain foods may help improve a child's symptoms. Conversely, there are certain foods that you may want to limit, such as the following simple carbohydrates:

• Candy
• Corn syrup
• Sugar
• Honey
• Fruit snacks
• Baked goods with white flour
• White rice
• Potatoes without skins

Beyond processed foods and sugary foods: the potential effects of additives on a child’s symptoms

Additionally, although there is a lack of consensus on the subject, research suggests that some synthetic food colorings and food additives may influence symptoms. Some experts recommend an “elimination diet” that consists of cutting out red and yellow artificial colors, aspartame, monosodium glutamate, nitrates, and sodium benzoate.

Since foods affect all children differently, an elimination diet can help to pinpoint which foods exacerbate ADHD symptoms in children versus those that may help in managing ADHD symptoms. Elimination diets work by choosing one particular food or ingredient that may be worsening symptoms and removing it from the child's eating habits. If symptoms decline, you may consider eliminating that food or food additive(s) from the child's eating habits most of the time or altogether. 

Is there a link between gluten and ADHD?

In many households, gluten-free eating patterns have been gaining in popularity. Much of this is due to increased knowledge about celiac disease and food sensitivities. What is gluten? More importantly, is there a connection between gluten and ADHD? Is there any connection between ADHD, nutrition, and celiac disease?

What is gluten?

Gluten is a protein that's found in certain grains like wheat, rye, and barley. If you've ever made homemade bread, pizza dough, pasta, or pastries, you know that dough has elasticity. Gluten gives grain this quality. You’ll also find gluten in many vegetarian products that list seitan as an ingredient. Gluten is also an additive in many prepared foods like soups, sauces, salad dressings, and cereals.

Research on the health effects of gluten in children with ADHD

There is currently a strong debate about whether the new form of gluten is increasing health problems such as ADHD and other disorders. People who live with celiac disease often have symptoms similar to ADHD, such as difficulty concentrating, forgetfulness, and behavioral challenges. Researchers have found that ADHD is often a co-occurring disorder with celiac disease. They don't believe that celiac disease causes attention disorders, however, even though they appear together in many individuals.

To date, researchers don't advise clinicians to perform routine screenings of celiac disease when conducting assessments for ADHD or vice versa. They don't recommend starting a gluten-free approach to eating as an automatic treatment for ADHD either. Clinicians believe that the treatment of celiac disease will also improve inattention and behavior whether the same individual has been diagnosed with ADHD or not.

How online mental health therapy can help

If you provide care to a child with ADHD or would like to address similar mental health-related concerns, consider connecting with a licensed therapist online. With online therapy through a platform like BetterHelp, you can discuss strategies for managing ADHD from home, which can be helpful if you’re a busy parent. Your therapist can also help you get useful resources, such as informational articles about ADHD and children.  

Research on the effectiveness of online therapy for parents of children with ADHD

Research suggests that online therapy can help parents and other caregivers as they provide support for children with ADHD. In a study on the efficacy of an online therapy program for parents of children with ADHD, researchers found that participants developed strong working alliances with therapists and were overall highly satisfied with the intervention. The results of this study can be added to those of several other peer reviewed studies suggesting that online therapy can also directly manage ADHD symptoms in participants. 

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