Diet Changes for Kids with ADHD

Over the past 30 years, researchers have been investigating significant factors related to attention deficit hyperactivity disorder (ADHD).

ADHD diet

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Specifically, they are interested in what is causing this behavior, and what can be done to relieve it.

The neuroscience approach is looking directly at the brain functioning and nutritional needs of ADHD children.

Nutrition plays a major role in brain health.

In the research, children diagnosed with ADHD are presenting with more nutritional deficiencies than their peers.  This suggests that nutritional deficiencies are playing a role in brain function.  In addition, to nutrition, genetics are also playing a role.  Our genes may highlight where the weak link is, and thus how chronic nutritional dysfunction might manifest physically.  In ADHD, this weak link, is the brain.  Many people with ADHD have difficulty producing and processing dopamine.  Dopamine helps us manage stimulation.

In other words, not having enough dopamine can feel like the world, or our lives, is unmanageable and overwhelming.

Nutritionally we can support neurotransmitter health by adding in healthy fats, and increasing overall consumption of Omega-3 essential fatty acids (EFAs).  The standard American diet is very low in Omega-3’s and extremely high in Omega-6 EFAs, which leads to inflammation in the body and brain.

In addition to an intake of healthy fats to support the brain, we also need key vitamins and minerals.

Some common deficiencies in children with ADHD include magnesium, zinc, iron and B vitamins.  Supplementation with these nutrients in studies have shown decreases in behavioral symptoms for ADHD populations.

Increasing nutrient density with diet changes can address chronic deficiencies and most research indicates these positive changes can have promising results for ADHD.

In addition, we need also consider removing problem foods and food items from the diets of children with ADHD.  For example, one study has shown how artificial coloring and sodium benzoate (common ingredients in soft drinks, fruit flavored beverages, and candies) caused significant hyperactivity in a group of children aged 3 to 9 years.

In fact, in the study, the entire group of 3-year-olds were affected by the beverage, meaning that every single 3-year-old exhibited hyperactivity after consuming it.  This is beyond the discussion on sugar, which has its own inflammatory effects, but pinpoints specifically the harmful results of artificial food coloring and flavoring on the brains of young children.

Studies have also shown some positive results in children with ADHD by going on an elimination diet, that is, removing allergen foods from children’s diets.

While common allergen foods such as wheat, dairy, soy, nuts, and corn can have positive effects for many, there also may be specific foods for each child that may be problematic.  From the research it appears to be worth the effort to discover what foods may be problematic for your child.

The best way to investigate this is to eliminate potentially problematic foods from the diet for a period of about 3 weeks and then slowly reintroduce foods one a time and monitor your child for any behavioral setbacks.

Some possible diets to consider trying are the Feingold Program which eliminates the artificial additives discussed above.  The GAPS diet is a specific diet created to address ADHD as well as other brain related disorders.  It follows a very specific protocol and is fairly strict.  You can find more about the GAPS diet here and the research behind it.

Looking into something like a paleo diet that emphasizes nutrients and eliminates processed and refined foods, as well as foods like grains, dairy, legumes which can be difficult for digestion and health may also be a starting place.

Regardless of what dietary plan resonates with you, making some changes in the direction of increasing nutrition and decreasing inflammatory foods will support children overall in brain health and likely decrease symptoms of ADHD.