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 7 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.
Think higher protein, lower carbs for most ADD Types.
In general, most people with ADD/ADHD do better on a higher-protein, lower-carbohydrate diet that enhances focus. People with ADD/ADHD tend to have low levels of dopamine, so it’s a good idea to eat foods that tend to increase dopamine such as beef, poultry, fish, eggs, seeds (pumpkin and sesame), nuts (almonds and walnuts), cheese, protein powders, and green tea.
Special dietary 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. Dietary interventions for this type need to include naturally increasing serotonin with smart carbs such as sweet potatoes, apples, blueberries, carrots, gluten-free steel-cut oatmeal, quinoa, and chickpeas.
Kick the caffeine 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 7 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.
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 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 make 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. Stick with smart carbs, such as those indicated above for people with the Overfocused ADD Type.
Focus on protein 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. But 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. It’s better for people with ADD/ADHD to eat protein in the morning. Protein, found in meat, nuts, or eggs, boosts dopamine levels and helps us feel more driven, motivated, and focused. A better breakfast for most ADD Types would be hard-boiled eggs, nuts, chopped veggies, and fruit, or a protein drink like this Focus and Energy Smoothie.
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. Better snack options—for kids and adults—include an apple with almond butter or red bell peppers with hummus.
Avoid potential food allergens: A growing body of research shows that potential allergens—gluten, corn, soy, artificial dyes, sugar, artificial sweeteners, and dairy—may trigger ADD/ADHD-like symptoms in some people. 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 ADHD.
ADD/ADHD and other mental health issues can’t wait. During these uncertain times, your mental well-being is more important than ever and waiting until life gets back to “normal” is likely to make your symptoms worsen over time.At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, remote clinical evaluations, and video therapy for adults, children, and couples. We are dedicated to using the most effective, least toxic solutions including dietary interventions, nutritional supplements, and more. Find out more by speaking to a specialist today at 888-288-9834or visit our contact page here.
