If you (or a loved one) have ADD/ADHD, you may struggle with focus and attention, be easily distracted, feel spacey, or be a procrastinator. At some times of the day or on certain days of the week, you may notice that your symptoms seem more pronounced.
You probably chalk it up to stress or bad sleep, but in many cases, it could be what you’re eating that intensifies your symptoms and makes it harder to get things done.
Food can have a powerful effect—either positive or negative—on cognitive function, emotions, and behavior. And it can impact symptoms associated with attention deficit hyperactivity disorder (ADHD), also known as attention deficit disorder (ADD).
The right diet can decrease the amount of ADD/ADHD medication needed. The wrong diet can exacerbate ADD/ADHD symptoms and potentially interfere with the effectiveness of ADHD medications.
At Amen Clinics, dietary interventions are an important part of a treatment plan for ADD/ADHD, a common mental health condition that affects over 6 million kids and 4.4% of adults in the U.S. However, not all people with this condition are alike.
The brain imaging work at Amen Clinics has identified seven types of ADD/ADHD and it’s important to eat for your type. (You can take the Amen Clinics quiz to discover your ADD Type here.)
When patients begin to eat for their ADD Type they tend to notice better mood stability, focus, energy, and stamina as well as less distractibility and fewer sugar cravings. You can too by following these tips.
UNDERSTANDING THE CONNECTION BETWEEN DIET AND ADHD SYMPTOMS
While there is no definitive proof that diet causes or cures attention deficit hyperactivity disorder (ADHD), research suggests that certain foods and nutrients may play a significant role in managing ADHD symptoms.
A well-balanced diet rich in essential nutrients can help alleviate symptoms, while a diet high in processed foods, sugar, and unhealthy fats may worsen ADHD symptoms.
Understanding the connection between diet and ADHD symptoms is crucial for developing an effective ADHD diet plan. By making mindful food choices, you can support better focus, mood stability, and overall brain health.
THINK HIGHER PROTEIN AND LOWER CARBS FOR MOST ADD TYPES
In general, most people with ADD/ADHD benefit from eating foods that help with ADD, such as those high in protein and low in carbohydrates, to enhance focus and energy levels.
Incorporating foods that help with ADD, such as protein-rich options like beef, poultry, fish, eggs, seeds (pumpkin and sesame), nuts (almonds and walnuts), cheese, and green tea, can naturally boost dopamine levels, which support focus and motivation.
Additionally, it is important to be aware of any food allergies that may impact ADHD symptoms and consult with a healthcare professional to manage them effectively.
ESSENTIAL NUTRIENTS FOR ADHD MANAGEMENT
Certain nutrients are essential for brain health and may help alleviate ADHD symptoms. These include:
- Omega-3 fatty acids: Found in fatty fish, nuts, and seeds, omega-3 fatty acids support heart health and may improve ADHD symptoms. Incorporating foods like salmon, chia seeds, and walnuts into your diet can be beneficial.
- Vitamin D: Important for bone health, vitamin D supplements may also help tackle symptoms of inattention and hyperactivity in ADHD. Spending time in the sun and consuming fortified foods can boost your vitamin D levels.
- Iron: Iron deficiency is a strong predictor of ADHD in children, and iron supplements may improve symptoms. Foods like lean meats, spinach, and lentils are excellent sources of iron.
- Zinc: Zinc status has been linked to ADHD symptoms, and zinc supplementation may be beneficial. Foods rich in zinc include pumpkin seeds, chickpeas, and cashews.
- Complex carbohydrates: Whole grains, fruits, and vegetables are rich in complex carbohydrates, which can help prevent blood sugar spikes and improve focus. Opt for foods like brown rice, quinoa, and sweet potatoes.
- Protein-rich foods: Lean meats, eggs, and nuts are rich in protein, which can help maintain focus and attention. Starting your day with a protein-packed breakfast can set a positive tone for the rest of the day.
SPECIAL ADHD DIET RECOMMENDATIONS FOR TYPE 3 OVERFOCUSED ADD
The recommendation for a higher-protein, lower-carb diet isn’t the case for people with Type 3 Overfocused ADD. This ADD Type is associated with low serotonin, in addition to the low dopamine levels that are seen in the other types.
The Overfocused ADD Type is often associated with excessive worry, moodiness, rigid thinking, and irritability. With this type, the problem isn’t that you can’t pay attention, it’s that you can’t stop paying attention, which means you get stuck on negative thoughts or behaviors.
A higher-protein, lower-carb diet that improves focus may cause people with Overfocused ADD to focus even more on the things that bother them.
For individuals with Overfocused ADD, the best foods that help with ADD are smart carbs, such as sweet potatoes, apples, blueberries, carrots, gluten-free steel-cut oatmeal, quinoa, and chickpeas, which help increase serotonin and promote mood stability.
In some cases, a highly restrictive approach—such as the few foods diet or an elimination diet may be considered to identify potential food intolerances that could worsen symptoms.
FOODS TO AVOID WITH ADHD
Certain foods may worsen ADHD symptoms or trigger allergies and sensitivities. These include:
- Sugary foods: High sugar consumption is linked to inattention and impulsivity in adults with ADHD. Reducing sugar intake can help stabilize energy levels and improve focus.
- Artificial food additives: Artificial colors, flavors, and preservatives may exacerbate ADHD symptoms in some individuals. Reading labels and choosing natural, whole foods can make a difference.
- Processed meats: Processed meats, such as hot dogs and sausages, contain artificial additives and preservatives that may worsen ADHD symptoms. Opt for fresh, unprocessed meats instead.
- Foods high in unhealthy fats: Foods high in saturated and trans fats, such as fried foods and processed snacks, may worsen ADHD symptoms. Choosing healthy fats like those found in avocados, olive oil, and nuts can support better brain health.
KICK THE CAFFEINE AND SUGAR CONSUMPTION HABIT
A brain imaging study in Human Brain Mapping shows that caffeine decreases overall blood flow to the brain, which in turn will make ADD /ADHD symptoms worse over time in all seven types.
Based on over 30 years of clinical practice at Amen Clinics, caffeine decreases the effectiveness of medication and supplement treatments and increases the number of side effects people have from medication.
For some individuals, a highly restrictive foods diet may be necessary to identify and eliminate problematic foods that exacerbate ADHD symptoms.
Rule out refined carbs: Simple carbohydrate foods zap concentration. Refined carbs are loaded with sugar or substances that are easily broken down into sugar in the body. They trigger a quick spike and then a crash in blood sugar levels that leaves people feeling spacey, confused, tired, and inattentive.
In addition, simple carbs spike serotonin levels in the brain, which makes you feel temporarily happier and more relaxed. Sounds great, but serotonin can also give people a “don’t worry, be happy” attitude that drains motivation and drive. Not exactly the best mindset for work or school.
Replace refined carbohydrates with foods that help with ADD, like smart carbs such as sweet potatoes, gluten-free oatmeal, and quinoa, to stabilize energy and improve focus.
FOCUS ON PROTEIN-RICH FOODS FOR BREAKFAST
When it comes to what we eat at mealtime, Americans have it all wrong. We tend to eat simple carbs in the morning and have more protein-based meals at night.
However, eating a typical breakfast of pancakes, waffles, muffins, bagels, or cereal can increase ADD/ADHD-like symptoms and set you up for a challenging day at the office or in the classroom.
People with ADD/ADHD should eat protein in the morning. Protein, found in meat, nuts, or eggs, boosts dopamine levels and helps us feel more driven, motivated, and focused.
Start your day with foods that help with ADD, such as hard-boiled eggs, nuts, chopped veggies, and fruit, or a protein drink like the Focus and Energy Smoothie. These options boost dopamine levels and set you up for a focused, productive day.
For those considering the few foods diet or an elimination diet, it is essential to ensure that breakfast includes a variety of protein sources to maintain balanced nutrition.
SNACK FOR SUCCESS
For many parents, the go-to after-school snack for their kids involves a few cookies and a soda—a nasty combo of refined carbs and caffeine. This is followed by a reminder to kids that it’s time to do their homework.
In this all-too-common scenario, parents unintentionally sabotage their children’s ability to concentrate on their homework and complete it.
For snacks, choose foods that help with ADD, like an apple with almond butter or red bell peppers with hummus, to maintain stable energy and concentration levels throughout the day.
Identifying and managing food allergies is crucial for individuals with ADHD, as certain allergens can significantly impact symptoms.
Avoid potential food allergens: Avoiding potential allergens is essential, but replacing them with foods that help with ADD, such as naturally nutrient-dense, unprocessed options, can significantly improve symptoms.
Food additives and colorings, such as red dye 40, can cause hyperactivity in children with no history of the problem, according to a study in the prestigious journal The Lancet.
Clinical practice at Amen Clinics suggests this may affect adult patients, too. In other research from the ADHD Research Centre in the Netherlands, 85% of children who followed an elimination diet showed an improvement of 50% or more and no longer met the criteria for attention deficit hyperactivity disorder.
COMMON FOOD SENSITIVITIES AND ADHD
Some people with ADHD may have food sensitivities or allergies that can trigger or worsen symptoms. Common food sensitivities include:
- Gluten: Some people with ADHD may have a gluten intolerance or sensitivity, which can trigger symptoms. Exploring gluten-free options like quinoa, rice, and gluten-free oats can be helpful.
- Dairy: Dairy products contain lactose, which can be difficult for some people to digest, leading to symptoms. Trying lactose-free or plant-based alternatives can provide relief.
- Soy: Soy is a common allergen that can trigger symptoms in some people with ADHD. Being mindful of soy ingredients in processed foods and opting for soy-free products can be beneficial.
- Nuts and seeds: While nuts and seeds are a healthy snack, some people with ADHD may have an allergy or sensitivity to certain types. Identifying and avoiding specific allergens is crucial.
It’s essential to consult with a healthcare professional, such as an integrative medicine physician or functional psychiatry practitioner, to identify food sensitivities and develop a personalized ADHD diet plan. By understanding and managing these sensitivities, you can create a diet that supports better focus, mood, and overall well-being.
