Top foods for ADHD
Additive-free, Unprocessed Foods — Due to the toxic nature of food additives, it is best to eat unprocessed, whole foods. Additives including artificial sweeteners, preservatives, and colorings that exist within processed foods may be especially problematic for those with ADD/ADHD.
Foods High in B vitamins — B vitamins help maintain a healthy nervous system. Make sure to include organic wild animal products and lots of green leafy vegetables in your diet. According to the University of Maryland Medical Center, vitamin B6 is needed for the body to make and use essential brain chemicals including serotonin, dopamine, and norepinephrine. One preliminary study has found that B6 is slightly more effective than Ritalin in improving behavior! (8) Incorporate wild tuna, bananas, wild salmon, grass-fed beef, and other foods rich in vitamin B6 for the improvement of ADHD.
Poultry — Tryptophan is an essential amino acid that helps the body synthesize proteins and aid in the production of serotonin. Serotonin plays significant roles in sleep, inflammation, emotional moods, and much more. In many individuals suffering from ADD/ADHD, imbalances in serotonin levels have been indicated according to the University of Michigan Health System. (9) Serotonin is related to impulse control and aggression, two of the symptoms of ADD/ADHD.
Eat Breakfast — For some people, and especially those with ADHD, breakfast helps the body properly regulate blood sugar and stabilize hormone fluctuations. Eat a breakfast that contains at least 20 grams of protein.
Wild-Caught Salmon — Not only is it rich with vitamin B6, it’s also packed with omega-3 fatty acids. According to the University of Maryland Medical Center, a clinical trial indicated that lower levels of omega-3 fatty acids had more learning and behavioral problems (like those associated with ADHD) than boys with normal levels of omega 3s. (11) Individuals, including children, should consume wild salmon at least twice per week.
ADHD Foods to Avoid
Sugar — This is the primary trigger for most children and some adults with ADHD. Avoid any forms of concentrated sugar including candy, desserts, soda, or fruit juices.
Gluten — Some researchers and parents report worsening behavior when their child eats gluten, which may indicate sensitivity to the protein found in wheat. Avoid all foods made with wheat such as bread, pasta, and wheat cereal. Look for gluten-free or even grain-free alternatives.
Conventional Dairy — Most cow milk dairy contains A1 casein that can trigger a similar reaction as gluten and therefore should be eliminated. If problematic symptoms arise after eating dairy, discontinue use. Goat’s milk, however, does not contain the protein and is a better option for many individuals with ADD/ADHD.
Food Coloring and Dyes — Children with ADHD can be sensitive to a variety of food dyes and colorings; therefore all processed foods should be avoided. Coloring and dyes appear in nearly every commercially processed food. Food dyes can be found in sports drinks, candy, cake mixes, chewable vitamins, and even toothpaste!
Caffeine — While some studies have shown that caffeine may help with some ADHD symptoms, it is wise to minimize or avoid caffeine, as these studies have not been validated. In addition, the side effects of caffeine, including loss of loss, anxiety, and nervousness, can contribute to the symptoms of ADD/ADHD. (12)
MSG and HVP — These two additives are believed to decrease dopamine levels in both children and adults. Dopamine is associated with the brain’s pleasure and reward systems. For individuals suffering from ADD/ADHD, balanced levels of dopamine are essential.
Nitrites — Commonly found in lunchmeat, canned foods, and many processed foods, nitrites are linked to an increase in childhood type 1 diabetes, certain types of cancer, and IBS. In addition, it can cause rapid heart rate, difficulty breathing, and restlessness that worsen ADHD symptoms.
Artificial Sweeteners — Artificial sweeteners are just bad for your health, but for those living with ADHD, the side effects can be devastating. Artificial sweeteners create biochemical changes in the body, some of which can harm cognitive function and emotional balance.
Soy — Soy is a common food allergen and can disrupt hormones that cause ADHD.
Personal Food Sensitivities/Allergens — Eliminate the top seven allergens, including soy, wheat, and conventional dairy mentioned above, as well as peanuts, tree nuts, eggs, and shellfish. In addition, eliminate any foods or beverages that are personal allergens. This might include papaya, avocados, bananas, and kiwis (for those with latex allergies) and/or coriander, caraway, or fennel (all from the same family) and/or chocolate.
