ADHD Diet For Children: Foods That Can Help With Symptom Management
Nutrition and diet play a crucial role in child development, providing kids with the nutrients they need for a healthy body and mind. Given this connection, many experts have examined the effects that diet and nutritional deficiencies may have on common developmental disorders, such as attention-deficit/hyperactivity disorder (ADHD).
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, does your child's diet play a role in their symptoms? Below, we’re discussing the links between diet and ADHD and providing nutritional suggestions that may help a young person in your life manage this complex neurodevelopmental disorder.
Understanding the connection between diet 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 diet. 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 food intake may help alleviate certain symptoms of ADHD.
Studies and research to reference
In a 2017 study of 120 children and adolescents, researchers found a link between ADHD diagnoses and diets that primarily consisted of fast food, sugar, and soda. They also found that children who ate a diet deficient in dark leafy greens, fruits, fatty fish, and other foods commonly found in Mediterranean diets 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 plays a role in their symptomatology. Researchers agree that dietary changes alone won't eliminate symptoms of various mental health disorders.
Researchers in a meta-analysis published in 2020—which included over 8,000 total participants—concluded that healthy eating patterns were correlated with a 37% reduced risk of ADHD. In another study, published in 2022, researchers examined the links between diet 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”.
Blood sugar may exacerbate 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 a healthy regimen full of nutrient rich foods, 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 a vitamin or micronutrient supplements.
Kids diet: Dietary patterns that may improve symptoms
With the knowledge that nutrition may have a positive or negative impact on symptoms in children, how can parents develop a dietary 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.
Researchers in the above-mentioned 2017 study found that “lower adherence to a Mediterranean diet was associated with ADHD diagnosis”. This nutritious diet is rich in vegetables, fruits, legumes, healthy fats, nuts, lean protein rich foods, and whole grains.
In the 2020 meta-analysis, researchers noted that healthy dietary patterns that reduced the risk of attention disorders were rich in vegetables, fruits, fish, and legumes. They also found that dietary patterns high in red meat, refined grains, and hydrogenated fats were correlated with an increase in the risk of ADHD.
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 diets 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 medications. 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; even picky eaters are likely to like one of these healthy foods. Offer these choices to children late in the day or for an after-dinner snack, as it may also help them get to sleep.
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.
Dietary choices that may worsen a child's ADHD symptoms
Eating the right foods can help to improve a child's symptoms. Conversely, there are certain foods that you may want to avoid, such as the following simple carbohydrates:
Candy
Corn syrup
Sugar
Honey
Fruit snacks
Baked goods with white flour
White rice
Potatoes without skins
Additionally, although there is a lack of consensus on the subject, research suggests that some synthetic food colorings and food additives can influence symptoms. Some experts recommend and 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. Elimination diets work by choosing one particular food or ingredient that may be worsening symptoms and removing it from the child's diet. If symptoms decline, you may consider eliminating that food or food additive(s) from the child's diet completely.
Is there a link between gluten and ADHD?
In many households, gluten-free diets 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, diet, and celiac disease?
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.
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 diet 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 therapy can help
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.
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.
Looking for support as you address your child’s ADHD symptoms?
Takeaway
While researchers continue to learn about the connections between ADHD, cognitive health, and nutrition in children, recent studies show that certain foods may improve or worsen symptoms of this complex neurodevelopmental disorder. If you live with a child who has ADHD, the above dietary changes may promote enhanced cognitive functioning. Research about adding things like a micronutrient or mineral supplement is mixed, so it may be better to stick with whole foods that have all the nutrients kids need. For further help, consider getting matched with a licensed therapist online. Just as a child in your care deserves guidance and compassion, you deserve support on your mental health journey.
Research suggests that diet can play a role in exacerbating or reducing the severity of a child’s signs of ADHD. It seems that foods high in sugar, food colorings, energy drinks, saturated fats, and processed foods or “junk foods” may be associated with increased symptoms, while a Mediterranean diet high in lean protein, healthy fats, and fruits and vegetables may be associated with decreased symptoms. A balanced nutritional regimen can also help with weight management, which may contribute to physical and mental health.
Research suggests that eating foods that improve brain function may help reduce ADHD symptoms. This typically includes nutritious foods like lean protein, healthy fats, and fresh fruits and vegetables. It can also help to avoid or limit foods that may make symptoms worse, such as sugary foods, those with a lot of food coloring or artificial ingredients, and heavily processed items.
What is a meal for children with attention disorders?
A child’s food intake plays a significant role in their brain health and overall physical health as well as in their behavior. For children living with ADHD, eating foods associated with the Mediterranean diet can help reduce symptoms and promote general health. An example of a meal in what’s thought to be the optimal kids' ADHD regimen could be chicken and rice with vegetables, oatmeal with fruit, or whole grain pasta with beans and vegetables.
Why do children with attention disorders eat so much?
One study suggests that children with ADHD may be at increased risk of developing binge eating disorder, perhaps because of a “common biological mechanism” that’s present in both conditions. If you’re concerned about your child’s mental health and eating habits, meeting with a child psychologist and a nutritionist could be helpful.
Should children with attention disorders avoid certain foods?
It can be helpful for children with ADHD to avoid particular foods that may exacerbate symptoms. These can include foods that are highly processed, high in sugar and fat, and that offer little nutrition.
How do you manage attention disorders in children?
Helping your child cultivate healthy habits can support the management of their ADHD symptoms. These can include eating nutritious foods (and taking mineral supplements or nutritional supplements if directed by a doctor), getting enough sleep, and getting regular exercise. You can also support them in learning ways to stay organized and focused on schoolwork (such as through noise-canceling headphones and keeping a tidy space) and finding healthy methods of controlling their emotions (such as taking deep breaths or breaks in a quiet space when feeling agitated).
What foods help children focus?
Foods with significant nutritional value tend to contribute to better focus and cognitive function in kids and adults in general. These can include whole grains, lean protein, and fruits and vegetables. Avoiding or limiting foods that are processed and/or high in fat and sugar may also help with attention.
How can a poor diet affect a child's concentration?
If a child is eating foods that are highly processed, high in fat, and high in sugar can negatively impact a child’s functioning. It can make it harder for them to stay alert and concentrate and it could exacerbate symptoms of any learning disabilities or forms of neurodivergence they may already be living with, such as ADHD.
How can I improve my child's concentration?
Helping your child develop healthy habits could support their concentration. Making sure they eat nutritious foods, get enough sleep, and are regularly physically active are examples of habits you could make sure they incorporate into their regular routine for better cognitive function.
What foods help with concentration?
Foods that are naturally nutritious can help improve focus and cognitive function overall. Those that make up Mediterranean nutrition are commonly recommended by doctors and nutritionists for this purpose, such as lean proteins, healthy fats, whole grains, and fruits and vegetables. Avoiding processed food and food that’s high in fat and sugar could also help support concentration.
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