If you—or your child—have attention deficit hyperactivity disorder (
ADHD), also known as attention deficit disorder (
ADD), you need to watch what you eat. In fact, one of the biggest influences on our ability to focus, stay organized, control impulsiveness, plan, and follow through on those plans can be found in what we consume. This is critical for the
9.8% of children between the ages of 3 and 17 who have the condition, as well as the 5.4% of
adult men and 3.2% of adult women who have been
diagnosed.
We already know that
diet plays a major role in ADD/ADHD symptoms, so this condition makes it necessary to eliminate certain ingredients while ensuring sufficient levels of
mental health-boosting nutrients. Diets that are full of
processed foods, synthetic preservatives and coloring, and
toxins like pesticides (in other words, the
typical diet for many Americans) are downright dangerous for everyone, but they are high on the list of
no-nos for those with ADD/ADHD. Here are 3 notorious culprits that crop up in a wide range of foods and beverages and should be avoided by those who have been diagnosed with these disorders.
3 FOODS TO AVOID FOR ADD/ADHD
1. Sweeteners
Sugar is one of those crutches that a lot of people reach for to combat feeling down or sluggish, but it ends up having the opposite effect. Sugar is disguised under many names, like high-fructose corn syrup, sucrose, honey, and maple syrup—and the fake stuff that’s found in
diet sodas, including saccharin, sucralose, and aspartame, is no better. Sugar causes spikes and then dips in blood sugar levels, which worsens
mood, while sugar consumption over time causes
inflammation, lethargy, cravings, addiction, and potentially serious outcomes like
aggression and
memory issues. Artificial
sweeteners, on the other hand, can contribute to chronically high insulin levels, cognitive concerns, behavioral problems, and more.
Keep in mind that sugar is not just found in obvious culprits like candies, sodas, and sweets—it’s also a byproduct of eating refined carbohydrates, like white bread, pasta, and pastries, to name a few. As the body breaks down these foods, they convert to sugar and cause the same blood sugar spikes as you’d expect from decadent desserts. Instead, get your carbohydrate intake from complex carbs and vegetables—and if you crave something sweet, it’s best to select whole fruits that are low in sugar, such as strawberries or grapefruit.
2. Caffeine.
Beverages like sodas and energy drinks contain a double-trouble combination of ingredients for those with ADD/ADHD, thanks to their high levels of both caffeine and sugar (whether refined or artificial types). But even plain coffee can be a bad choice. Just like sugar tricks people into feeling good for a moment, only to lead to a later crash, caffeine can initially feel like it aids in focus since it creates effects on neurotransmitters that are similar to
ADD/ADHD medications like Ritalin and Adderall. But after these wear off over time, other negative side effects, such as irritability or lack of focus, can emerge.
In addition, people who consume high levels of caffeine like those found in energy drinks (for example, those with caffeine use disorder) have been observed in one
study to experience more significant ADD/ADHD symptoms. In addition, caffeine lowers
blood flow to the brain, which can worsen ADD/ADHD symptoms over time. There is also the potential for caffeine to interact poorly with nutraceuticals and medications that are commonly used as treatments for ADD/ADHD—possibly decreasing their effectiveness or increasing any
negative side effects.
3. Processed foods
Many parents welcome their kids home from school with prepackaged snacks—think cookies, crackers, fruit chews, or chips—without knowing that such choices are destroying their focus for afterschool tasks like completing homework. This applies to all children, but if your kid has ADD/ADHD, it’s even more important to be vigilant about what you’re serving. When processed snacks are of the sweet variety, we already know that sky-high added sugar levels are going to pose a problem, and savory options like crackers and chips are just as bad, falling under the refined carbs category.
But another potential interaction occurs due to the artificial dyes, such as
red dye #40, and the artificial flavorings and preservatives these foods often contain. Various
studies have drawn a link between these dyes and children who have ADD/ADHD—and they can increase hyperactivity even in those without these disorders. Similarly, another
study determined that artificial colors or a sodium benzoate preservative (or both) in non-ADD/ADHD kids’ diets (at ages 3, 8, and 9) resulted in increased hyperactivity.
Potential Allergens Can Worsen ADHD Symptoms
Another category of foods to avoid will vary according to the individual: Those with ADD/ADHD must be aware of their food allergies and nix foods with those potential triggers. Allergen-containing foods can encourage ADD/ADHD-like symptoms in certain people, while one
study has shown that avoiding certain foods through an
elimination diet can create significant improvements in symptoms. In fact,
researchers have stated that children with ADHD are likely to have sensitivities to artificial food colors, milk, chocolate, soy, eggs, wheat, corn, legumes, grapes, tomatoes, and orange—and, according to their findings, “some studies found ‘cosensitivity’ to be more the rule than the exception.”
Note that there are
7 types of ADD/ADHD, so there is no one-size-fits-all approach to the right treatment or diet plan, but these general rules can be helpful for everyone. With the appropriate diet, many people experience a lessening or elimination of symptoms, along with improved mood stability, focus, energy, and stamina, as well as less distractibility and cravings for sugar.
Eating Right at Every Mealtime for ADD/ADHD
Eat right around the clock to avoid worsening ADD/ADHD symptoms. For breakfast, rather than reaching for simple carbohydrates, try a protein-based meal, which boosts
dopamine levels in the brain. This is a natural way to provide energy and help sharpen focus throughout the school day or workday. After school, avoid any sugary options and offer something with fiber, protein, and healthy fat instead, such as an apple with almond butter or red bell pepper slices with hummus. Once work has been completed, at dinnertime, you can lower the protein levels and reach for more complex fiber-rich carbohydrate foods, such as vegetables, to help wind down.
There’s a lot of wisdom in that old saying from Hippocrates, “Let food be thy medicine.” From
improving mood to
decreasing anxiety, food has a huge impact on how we feel—and how healthy we become. For those with ADD/ADHD, it’s crucial to keep a close eye on food and beverage consumption, as well as ingredient and nutritional labels. With the right dietary choices, everything from symptoms to medications can be lessened, making management easier and improving total well-being over the long term.
ADD/ADHD and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.
