ADHD Diet

An ADHD diet consists of nutrient-rich foods and supplements that helps ease restlessness and lack of focus. While foods packed with sugar, preservatives, and additives can worsen the ADHD symptoms. Thus, your food choices can directly impact your cognitive performance. An ADHD-diet can help boost concentration, impulsiveness, and hyperactivity.

Healthy foods and supplements can help both kids and adults suffering from ADHD to experience a prominent symptom relief. Read our ADHD diet food list to learn what foods to include and avoid.

Include

Bottled spring water
Plant-based milk
Almond milk, soy milk, flax milk
Fresh juices and smoothies
Herbal teas:
Herbal teas containing lemon grass, chamomile, spearmint, or other herbs help children with attention problems relax and sleep better.
Fibre-rich foods:
Berries, oranges, nuts, seeds, beans, dried fruits, carrots, oats, and popcorns.
Vegetables:
Leafy greens, broccoli, carrots, brussel’s sprouts, asparagus, eggplants/aubergines, courgettes/zucchini, cucumbers, kale, lettuce, mushrooms, onions, rocket/arugula, spinach, red bell pepper, kale, sweet potatoes, and tomatoes.
Fruit:
Apples, blackberries, blueberries, limes, lemons, grapefruits, goji berries, pomegranate, oranges, blueberries, tangerines, pears, kiwi, grapefruits, raspberries, strawberries.
Whole grains:
Brown rice, quinoa, couscous, barley, rye, red wheat, oats and triticale.
Legumes:
Chickpeas, lentils, red kidney beans, soybeans, white beans, black-eyed beans, garbanzo, cannellini.
Ginseng:
Reduces mucus, improves breathing, and promotes blood circulation in lungs.
Turmeric:
Diminishes inflammation
Lean meat & seafood (optional)
Organic, free-range and grass-fed lean beef, liver, oysters, mussels, shellfish, turkey, tuna, salmon, mackerel, and other wild fish.
Good fats & Oils:
Fish oil, canola oil, peanut oil, sunflower oil, safflower oil, coconut oil, flaxseed oil, linseed oil.
Healthy nuts & seeds:
Brazil nuts, walnuts, hazelnuts, flaxseeds, linseed, chia seeds, almonds, cashews, pistachios, pumpkin seeds, sunflower seeds.
Home-made peanut butter
Fortified cereals
Dark chocolate
Whole grain cereals
Probiotics
Yoghurt, tempeh, kimchi, sauerkraut
Herbs:
Ginkgo biloba, gotu kola (Ayurveda herb), ginseng (for immune functions), oat straw, rosemary, passion flower, valerian, thyme, sage, kava, green oats, ashwagandha.
Spices:
Ginger powder, oregano, black pepper, garlic powder, cinnamon, saffron, turmeric, and cayenne.

Avoid

Caffeinated drinks
Processed drinks:
Sodas and juices
Products made of white flour:
Can contribute to bloating and dehydration.
Excessive alcohol
Processed foods containing unhealthy trans-fats
Trans fats, fats in pizza and burgers, fats obtained from animals fed on corn/soy
Sugary cereals
Foods with artificial additives, flavors, dyes, preservatives
Corn/maple syrup
Milk chocolate
Cake frosting
High-sugar snacks
Sauces:
BBQ and ketchup
Frozen fruits and veggies
Energy drinks
Mercury-containing seafood
Gluten-rich foods
Conventional dairy milk
Canned foods
Soy
Deep fried foods
Junk foods
Honey
White Rice
Foods containing MSG:
Seaweed, soy sauce and bullion cubes.

Whole Foods, Fermented Foods & Fibre

Whole Food Plant Based (WFPB) diets are nutrient-rich foods that feed gut microbiome. A healthy gut environment is directly linked to improved brain functions. A study shows that higher sugar consumption is directly linked to hyperactivity and ADHD. In comparison, whole foods, fiber-rich diets reduce food cravings and fulfil the nutritional requirements of ADHD patients to improve focus, memory, and learning.

Fermented foods have higher nutritional value because they pass through a process known as ‘lactofermentation’. It preserves foods and promotes the production of B vitamins, omega-3 fatty acids, and several beneficial enzymes. The enzymes benefit gut health while B vitamins and omega-3s are necessary to boost cognitive functions. It, thus, replaces the need for supplements necessary to cure ADHD in adults.

Vegan, Pescatarian & Anti-Inflammatory Diets

ADHD diets emphasize on protein-rich diets because neurotransmitters like norepinephrine and dopamine are made of protein. Pescatarian diets are protein-rich diets mostly based on plant-based foods and fish. Also known as pesco-vegetarian diet, it helps improve ADHD symptoms by helping the patient achieve a balanced ratio of omega-3 and omega-6 fatty acids. American diets are high in omega-6s, while fish is a rich source of omega-s; a balanced ratio of these fatty acids contributes to mental health. Studies show that between the two types of omega-3s, EPA is far more beneficial for treating ADHD than DHA, which is present in wild fish. However, animal-based foods are rich in heme-iron and zinc that are crucial for ADHD patients.

Anti-inflammatory diets involve elimination of dairy, gluten, and other food sensitives that can weaken your immune functions, increase inflammations, and cause leaky gut problem. The anti-inflammatory has shown promising results in reducing cognitive diseases. The anti-inflammatory foods reduce oxidative stress and inflammations in the brain.

Intermittent Fasting

Intermittent fasting helps ADHD patients eat within the ‘eating window’ and curb sugar cravings. Intermittent fasting challenges brain that helps activate neuro-circuits, and increase levels of neurotrophic factors to boost the growth of neurons and strength of synapses in the brain. Intermittent fasting helps detoxify the body leading to cognitive benefits: reduced brain fog and clearer thinking abilities. Dr. Roberto mentions that ADHD patients are at a 4 times higher risk of being obese, while intermittent fasting helps with weight management.

Juicing

Preparing detoxifying drinks from fresh, organic leafy greens and fruits is highly nutritious for ADHD patients. The antioxidants like bromelain (pineapple), alpha lipoid acid (carrots and beet root), detoxify the body of toxins and food additives consumed via processed foods. Juicing loads your child’s stomach with minerals, vitamins, and antioxidants to reduce ADHD symptoms. Make sure to drink fresh juices with minimal sugar content to maximize the benefits.

GAPS Diet

GAPS (Gut and Psychology Syndrome) is another elimination diet that helps improve brain functions of autistic and ADHD patients. Dr. Campbell, in her book Gut and Psychology Syndrome: Natural Treatment for Autism, ADD/ADHD, Dyslexia, Dyspraxia, Depression, Schizophrenia states that anomalous gut flora causes the production of neurotoxins. These neurotoxins create antibodies against body’s own cells, especially in the brain and spinal cord. Thus, it’s essential to maintain healthy gut microbiota.

Candida Diet

Candida diet is a strict elimination diet cutting down on gluten, sugar, alcohol and dairy products. These foods are culprits in promoting candida overgrowth. While ADHD is considered one of the symptom of candidiasis. The candida cuts down food supply to candida albicans to prevent candidiasis and ADHD in adults and children too.

Keto Diet

The popular low-carb, high-fat keto diet has helped treat ADHD in adults and children. By quitting the non-nutritious, sugar-packed American diets and shifting to high-quality lean protein, essential fats, healthy carbs (of low glycemic index), a keto diet makes an ideal ADHD diet. The nutritious diet curbs food cravings, maintains healthy gut microbiome, and boosts cognitive functions. A 2018 study confirms that ketones increase energy production, strengthen synapses and neural pathways, and tone down nerve inflammations or oxidative stress.

MIND Diet

The Mediterranean-Dash Intervention for Neurodegenerative Delay diet is packed with food for brain health. Therefore, the nutritious, protein-packed foods improve cognition, memory, and focus. Studies show that nutritional deficiencies are directly linked to ADHD symptoms. Moreover, doctors recommend having protein-packed breakfast and avoiding fast foods containing trans-fats, responsible for

Nutrients & Supplements

The following products might be helpful for you. However, be sure to consult your doctor before taking vitamins or mineral supplements.

Folic Acid: Animal proteins contain heme-protein which is essential for oxygenation of brain cells and improving clarity in thinking and attention span.
Zinc: ADHD patients have low levels of zinc. Zinc is linked to dopamine metabolism and impaired neuropsychological functions. Several studies show that zinc supplements help reduce hyperactivity and impulsivity in children.
Fish Oil: Wild-caught fish and fish oil are rich in omega-3s (DHA and EPA) that help improve brain functions. Studies show that EPA supplements are specifically helpful in increasing focus and concentration in ADHD patients.
Magnesium: This is another cofactor that directly interacts with monoamine receptors (dopamine and serotonin) in ADHD patient’s brain. A low concentration of magnesium can aggravate the ADHD symptoms.Be sure to consult your doctor before taking vitamins or mineral supplements.

*There is some scientific evidence for these benefits, but more research is needed to corroborate them, and they should not replace professional medical advice or treatment. It is also essential to note that while many individuals have found these products to be beneficial, every body is different and may react differently to them. Before starting use, it is always advisable to consult a healthcare professional. We must clarify that the Food and Drug Administration has not evaluated these claims.

Herbs & Spices

Gingko Biloba: is a natural herb that improves blood flow to spinal cord and brain. It boosts memory and learning.
Brahmi is an Indian herb that improves brain functions and boosts memory.
Gotu kola is an Ayurvedic herb that increase blood flow to brain and helps regulate normal brain functions.
Ginseng is a Chinese herbal remedy to stimulate cognitive functions and helps calm down anxiety.
Pycnogenol is extracted from the bark of the French maritime pine. It has significant benefits in improving children’s memory and focus.
Valerian is an ancient medicinal herb having sedative effects.
Oatstraw: These are green oats that boost cognitive functions.

Essential Oils

You should use essential oils as they can be extremely beneficial in terms of aiding detoxification.

Lavender oil: (improves sleeps and calms hyperactive mind). Renowned for its calming properties, it tones down anxiety and hyperactivity inducing sleep faster.
Vetiver oil: Famous for its tranquil effects, it promote emotional balance. It works as relaxing soak to bathing water.
Peppermint oil: Peppermint oil in combination with coconut oil improves focus and increases energy levels.
Other essential oils: Cerdarwood oil, sandalwood oil, rosemary oil, frankincense oil and CBD oil.