ADHD Diet & Nutrition: Foods to Eat, Foods to Avoid, & Other Tips

How Does Diet Impact ADHD?

There is no standard ADHD diet, and diet alone cannot cure ADHD. However, diet may be effective alongside medication, or as an alternative when someone is unable to take prescribed medication due to side effects. Diet changes could also help those who do not experience a change in symptoms through medication alone.¹

While more research is needed, some evidence on children, teens, and adults does show nutrient deficiencies in individuals diagnosed with Attention Deficit/Hyperactivity Disorder (ADHD). Some individuals with ADHD may benefit from eating differently than someone without it. For some individuals, certain foods may worsen ADHD symptoms. Additionally, adding specific foods and supplements may help address deficiencies and improve symptoms.

What Is an ADHD Diet?

An ADHD diet includes foods and nutrients that a person with ADHD may be deficient in and avoids foods that could worsen symptoms. In general, ADHD diets involve protein-rich foods and complex carbohydrates along with specific vitamins and minerals, as well as omega-3 fatty acids. ADHD diets typically avoid added sugars and simple carbohydrates, caffeine, and artificial coloring, flavors, or preservatives. Dietary recommendations for ADHD tend to be similar for both children and adults with ADHD.

Foods & Supplements That May Help ADHD

While overall research is mixed, some evidence does suggest that certain categories of foods and nutrients can support and boost a person with ADHD, including omega-3 fatty acids and vitamins and minerals such as iron, zinc, magnesium, and certain B vitamins. These foods and nutrients may help boost hormones that a person with ADHD can be deficient in, including dopamine and serotonin. Foods and supplements can replenish deficiencies. However, supplements are more effective than eating foods at balancing out deficiencies.

Omega-3 Fatty Acids

Due to reduced levels in individuals with ADHD, adding omega-3 fatty acids has been linked to improvements in ADHD symptoms.^{1, 2, 3} Omega-3 fatty acids help regulate dopamine and serotonin deficiencies, boosting levels of both, and improving cognition. Some researchers recommend that taking supplements with omega-3, such as fish oil, may improve symptoms such as inattention.

Dietary sources of omega-3 fatty acids include:

• Salmon
• Mackerel
• Sardines
• Flax seeds
• Chia seeds
• Walnuts
• Soybeans
• Omega-3 enriched eggs

Vitamins and Minerals

Including specific vitamins and minerals in one’s diet may improve ADHD symptoms. Studies supporting this belief have identified deficiencies in iron, zinc, and magnesium, as well as certain B vitamins in individuals with ADHD.⁴ Additionally, these studies report vitamin D may help improve symptoms.⁴

Vitamins and minerals to include in an ADHD diet include:

• Zinc
• Iron
• Magnesium
• B vitamins
• Vitamin D

Foods that provide important vitamins and minerals for ADHD include:

• Bananas: Bananas are a source of B6 and magnesium. Bananas contain naturally occurring sugar and are a complex carbohydrate.
• Almonds: Almonds are a protein-rich nut and contain many vitamins and minerals that may be helpful to an ADHD diet, including zinc, iron, magnesium, and B vitamins. Almonds can help with blood sugar control.
• Pumpkin seeds: Pumpkin seeds are a magnesium-rich food in addition to being high in zinc. These minerals found in pumpkin seeds can help improve concentration and memory.
• Chickpeas: Chickpeas, also known as garbanzo beans, are a legume. Chickpeas contain protein and iron.
• Spinach: Spinach and other leafy greens such as kale, collard greens, and arugula contain numerous vitamins and minerals. These include zinc, iron, and Vitamin B-6.
• Oats: Oats contain B vitamins, iron, and zinc. Oats are also rich in complex carbohydrates.
• Peas: Peas have a higher amount of protein than many other vegetables. Peas are a good source of Vitamin C as well as zinc.
• Quinoa: Quinoa is a high-protein, whole grain. Quinoa contains magnesium, iron, and zinc.

Foods to Avoid With ADHD

Some adults and children may notice improved ADHD symptoms if they avoid certain foods. However, research on specific foods someone with ADHD should avoid is mixed. Some evidence has shown a particular connection between added sugar and ADHD in addition to foods containing artificial additives such as food colors and ADHD.

Foods to avoid with ADHD can be person by person-specific, and individuals may benefit from discussing possible individual food allergies or intolerances with a doctor. Individuals with allergies to things such as gluten, wheat, and soy may benefit from avoiding these foods. Additionally, adults may benefit from limiting some foods that children and teens may need to avoid completely, such as caffeine.

Foods to avoid in an ADHD diet include:

• Regular and diet soda
• Caffeinated coffee and tea
• Candies that contains artificial coloring, flavors, and preservatives
• White bread
• Children’s vitamins that contain artificial additives
• Fruit punches
• Some breakfast cereals and bars
• Potato chips and potato fries

Types of ADHD Diets

Different research-based diet plans that exist for ADHD include an elimination diet, the few foods diet, and the Feingold diet. These diets may help reduce symptoms of ADHD.

The Elimination Diet

One elimination diet centers on avoiding additives that may worsen symptoms of ADHD. Some research does support the effectiveness of the elimination diet for reducing symptoms of ADHD.⁵

The Elimination Diet cuts out the following additives:

• Red dye 40, a synthetic food dye
• Aspartame, an artificial sweetener
• MSG (monosodium glutamate), a flavor enhancer
• Sodium nitrite
• Sodium benzoate

The Few Foods Diet

The Few Foods Diet also has some research support, especially focusing on children who either do not respond to or are too young for prescribed medication.⁶ Someone may go on the Few Foods diet if they believe one or more foods could be worsening their symptoms of ADHD. The Few Foods diet can be incredibly restrictive, making it important to work with a healthcare professional before introducing this diet.

Here are the three steps of The Few Foods diet:

1. Elimination: This step involves removing all but a small number of foods, including removing any foods that could be worsening symptoms of ADHD. This step is meant to be short-term.
2. Reintroduction: During the reintroduction step, foods are slowly added back into the diet, one at a time, to identify how the mind and body react to each food. Reintroduction in this way allows for the identification of whether or not food is a trigger for ADHD symptoms.
3. Treatment: This third step involves the making of an individualized diet plan based on the observed reactions to different foods. This longer-term diet plan only removes foods identified as triggers for ADHD symptoms and should be developed with a healthcare professional.

The Feingold Diet

The Feingold Diet entails removing artificial colors, sweeteners, salicylates, and the preservatives BHA, BHT, and TBHQ. The Feingold Diet implies a distrust of food labels and encourages all meals to be made from scratch. There is little evidence supporting the effectiveness of this diet, and the restrictive nature may negatively impact nutrient intake.

Hyperactivity, Blood Sugar Spikes, & ADHD Diet

While overall research is mixed, some studies, as well as anecdotal evidence, seem to suggest a connection between hyperactivity and blood sugar. Hyperactivity can show up as constant movement, restlessness, or excessive talking.

Spikes and crashes in blood sugar can be influenced by diet. Avoiding certain foods and eating regularly throughout the day may help prevent spikes and associated hyperactivity.

Sugar

Added sugar may contribute to the blood sugar spikes associated with the worsening of ADHD symptoms such as hyperactivity. Current research is inconclusive on sugar intake and ADHD, with one 2017 study connecting high consumption of sugar with ADHD diagnosis.⁷ Regardless, decreasing sugar intake can help in areas such as reducing the risk of diabetes and tooth decay.

Dietary sources of sugar to limit include:

• Candy
• Sodas and other sugary drinks
• White bread
• Some cereals and cereal bars
• Cakes and desserts that have frosting
• White rice
• Potato fries or chips
• Some sauces, including some spaghetti and barbeque sauces
• Milkshakes
• Some ketchup

Protein

Protein helps to slow digestion. This helps prevent blood sugar spikes after eating. Eating protein throughout the day can allow for more stable blood sugar and energy levels.

Healthy sources of protein include:

• Meat and poultry
• Fish and shellfish
• Beans and lentils
• Eggs
• Greek yogurt
• Peanuts and almonds
• Cottage cheese
• Rolled oats

Caffeine & ADHD

In general, stimulants are the most commonly prescribed medication to treat the symptoms of ADHD. While caffeine can boost concentration similarly to other stimulant medications, it is less effective and can worsen some negative side effects associated with prescribed stimulants.

Caffeine can impact ADHD individuals differently than neurotypical individuals. Within individuals with ADHD, caffeine may affect each individual differently. Some research has found certain amounts of caffeine to be helpful for individuals with ADHD, while other studies have found caffeine to worsen symptom severity for some.⁸

A Sample Meal Plan: One Day of Balanced Eating

Although diet can impact ADHD, it is important to be balanced and not to worry about food intake to the extent that it begins to create stress and anxiety. It’s important to work alongside healthcare professionals when considering dietary changes to best identify how different foods impact you as an individual and to prevent disordered eating.

Here is a sample meal plan of the ideal ADHD diet:

• Breakfast: For breakfast, try almond butter spread on whole-grain toast topped with banana slices.
• Snack: Greek yogurt with honey could make a good morning snack.
• Lunch: Lunch could be a salmon filet alongside quinoa and mixed vegetables, including broccoli and peas.
• Snack: Hummus with carrot and celery sticks would make a high-protein afternoon snack.
• Dinner: An ideal dinner could be spaghetti squash topped with turkey meatballs alongside a spinach salad with oil and vinegar.
• Dessert: For dessert, try a naturally sweetened chocolate chia seed pudding.

When to Seek Professional Support

If you are experiencing distress in any area of life as a result of symptoms associated with ADHD, you may want to consider seeking professional help. Healthcare professionals will be able to discuss coping strategies, including a beneficial diet. You’ll want to find a neurodiverse affirming therapist by searching for professionals that identify as neurodiverse affirming or list ADHD as a specialty. While an online therapist directory or online therapy platform may be a good choice for finding a therapist who specializes in ADHD treatment, you may also benefit from in-person therapy. You may benefit from working with a dietitian familiar with ADHD and beneficial dietary recommendations. For some individuals with ADHD, medication can be an important part of treatment. Again, online psychiatrist options may be a good choice for finding ADHD medication management, though you may also benefit from in-person options.

In My Experience

ADHD can be a result of both genetic and environmental factors, and addressing one’s diet can target both sets of contributing factors. It’s important to find the right treatment combination for you as an individual, whether that includes medication, therapy, or alternative approaches such as diet and nutrition changes. Look for healthcare professionals who are experienced in treating ADHD and who can work with you as an individual. Consider including professionals such as psychiatrists, therapists, and dietitians in your treatment. For most individuals, treatment involves multiple different approaches. Just because one approach alone doesn’t work for you doesn’t mean there isn’t something that will work.