Researchers have found evidence to suggest that diet can be a contributing factor to the improvement of ADHD. Eating can impact the transmission of dopamine and serotonin, and also play a significant role in your perception. This can significantly reduce symptoms or make them more manageable, boosting quality of life in the long run.
Experts believe that there are five rules for an effective ADHD-friendly diet. Today, we’ll explore these and which foods to eat and avoid.
The Importance of Diet for People with ADHD
ADHD (Attention-Deficit/Hyperactivity Disorder) is a neurodevelopmental disorder characterised by persistent patterns of inattention and hyperactivity-impulsivity that interfere with everyday life. While you may not think diet is the most obvious contributing factor, it can actually play a big role in the development of symptoms and their severity.
Individuals with ADHD are often consistently deficient in vitamin D, iron, zinc and magnesium. Supplementing these nutritional deficiencies has been shown to significantly improve ADHD symptoms, potentially even lowering the required amount of prescribed medication.
A balanced diet is important for managing ADHD symptoms by providing essential nutrients for brain functioning and stable energy levels. If you’ve been diagnosed with ADHD, you may be surprised by how minimal diet changes can cause such positive impacts on mood and behaviour.
To learn more about caring for a loved one with ADHD, check out our helpful guide for families and carers.
Five Rules for Following an ADHD Diet
As an individual diagnosed with ADHD, it’s essential that you eat a balanced diet with the right nutrients to fuel your body. Below, we’ve detailed the five rules that many people with ADHD find helpful when planning mealtimes.
1. Prioritise Hydration
The brain is composed of approximately 80% water, making adequate hydration extremely important. Dehydrating your brain, either accidentally (by forgetting to drink) or inadvertently (by drinking too much caffeine or alcohol), can harm your cognition and judgement.
Everyone should aim to prioritise hydration, but it is even more essential for people with ADHD. Drink as much water as you can between meals, aiming for at least 10 glasses a day.
If you don’t like drinking water or frequently forget to refill your water bottle, consider incorporating water-rich foods into your diet. Examples include watermelon, strawberries, oranges and cucumbers. These can be as high as 96% water!
2. Incorporate the Rainbow Diet
The rainbow diet utilises foods that reflect all the colours of the rainbow. The idea is that these foods all boost antioxidant levels in the body, helping to give your system a much-needed detox and keep your brain healthy and high functioning.
As the rainbow diet doesn’t include too many rules, you are free to incorporate foods you like the most.
A good example of foods to add to your diet includes:
- Red: Tomatoes, strawberries, watermelon, red peppers, cherries, red apples and pomegranates
- Orange: Carrots, sweet potatoes, oranges and orange pepper
- Yellow: Yellow squash, pineapple, lemons, mangoes and corn
- Green: Broccoli, spinach, kale, avocados, asparagus, green beans, kiwi and green grapes.
- Blue: Blueberries and blackberries
- Purple: Plums, purple grapes, eggplant, figs, raisins and purple cabbage
- White: Cauliflower, garlic, onions, mushrooms, potatoes and parsnips
3. Keep an Eye on Calories
One of the most important rules for creating an ADHD-friendly meal plan is to keep an eye on the calories you’re consuming. Make sure you’re only eating high-quality calories and that you’re not overeating, as impulsivity is a common trait of ADHD.
Impulsive behaviour can affect your life in a number of ways, but it can also impact your diet. For example, you may impulsively buy an unhealthy meal when you see it in a shop or eat another high-calorie snack without considering the consequences.
People who are overweight and obese tend to experience stronger ADHD tendencies. Eating well and keeping a close eye on your calories will help you see positive changes in your mood, overall deposition and metabolism.
4. Eat High-Quality Protein Sources
Protein is a superfood that can boost concentration and focus, which is incredibly important for individuals with ADHD. Protein helps balance your blood sugar levels, improve focus, and provide the brain with the necessary tools for maintaining overall brain health.
However, the quality of your protein matters. Instead of consuming lots of low-quality protein sources, aim to enjoy small doses of high-quality protein throughout the day.
Excellent sources of protein include:
- Fish, such as salmon
- Dark green, leafy vegetables like broccoli and spinach
- Chicken
- Raw nuts
- Fruits, such as avocado
- Beans and lentils
5. Avoid Excess Sugar
Sugar can be fine in moderation but people with ADHD should avoid it wherever possible. Eating too much sugar can increase inflammation and cause your brain cells to fire erratically. It can also trigger other diseases, such as diabetes and obesity.
Research suggests that sugar is a leading cause of aggression. A study found that children who consumed sugar every day had more tantrums and a higher risk of a violent future.
We’re not suggesting cutting out sugar altogether, as it’s often found in most foods and recipes. However, you can make meaningful changes to your diet that actively reduce your sugar intake. Replace sugar with a sweetener, opt for sugar-free options and swap a sweet treat for a bowl of fresh fruit.
Recommended Dietary Practices for People with ADHD
Every case of ADHD is different, but certain dietary practices have been shown to be effective for symptom management and mood stabilisation.
These include:
- Prioritise whole foods: Base meals around whole foods, such as fruits, vegetables, whole grains and lean proteins, to get the most impactful and necessary nutrients.
- Choose complex carbohydrates: Opt for whole grains, beans and vegetables, as these provide a steady energy supply for the brain.
- Increase protein intake: Protein-rich foods help with alertness and focus by aiding the production of neurotransmitters.
- Include healthy fats: Essential fatty acids, especially omega-3s found in fatty fish, nuts and seeds, are crucial for brain health and may improve attention spans.
- Focus on micronutrients: Iron deficiencies can worsen ADHD symptoms, zinc helps regulate dopamine and magnesium can help with restlessness and irritability.
- Maintain regular meals: Consistent mealtimes can help regulate blood sugar and energy levels, supporting focus and mood stability.
- Be mindful of additives and processed foods: Some people may be sensitive to artificial colours, preservatives and other additives in processed foods, which can impact behaviour.
Foods to Avoid With ADHD
People with ADHD are more prone to gaining weight compared to those without it. While diet isn’t the only contributing factor, it can play a crucial role in the development of obesity.
Below are foods you should avoid or limit your intake of if you’re creating an ADHD-friendly diet:
- Sugary foods: Certain studies suggest that consuming excessive amounts of sugar is associated with increased inattention and impulsivity in adults.
- Simple carbohydrates: Simple carbs provide no nutritional value and waste your daily calorie allowance, so avoid them wherever possible. Examples include cakes, fizzy drinks, cereal and sweets.
- Unhealthy fats: A high-fat diet might be associated with symptoms of inattention in ADHD, so avoid processed meat, fried foods, butter and high-fat dairy products.
- Caffeine: High amounts of caffeine can exacerbate symptoms for some individuals, so it’s best to avoid coffee, energy drinks and tea.
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