The Impact of Diet on ADHD
Which foods help reduce symptoms?
Certain foods can help reduce ADHD symptoms in children.
Key takeaways:
- Diet does not replace treatment, but it can significantly influence the concentration, behaviour, and energy levels of a child with ADHD.
- Foods rich in omega-3s, proteins, and complex carbohydrates are particularly beneficial for brain function.
- Refined sugars, artificial colours, and food additives can worsen symptoms in some children.
- Regular meals and nutritious snacks help maintain stable energy and concentration levels throughout the day.
- Involving children in meal preparation encourages better eating habits over the long term.
- A healthcare professional should be consulted before making significant dietary changes for a child with ADHD.
Foods to include in their diet:
- Omega-3-rich foods: Omega-3 fatty acids, found in fatty fish such as salmon, tuna, and sardines, as well as in walnuts and flaxseeds, are associated with improved concentration and brain function.
- Fresh fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals, and antioxidants that support brain health. Encourage the consumption of colourful produce such as berries, spinach, and carrots.
- Protein-rich foods: Proteins are essential for maintaining stable energy levels and supporting concentration. Choose lean protein sources such as chicken, turkey, eggs, and legumes.
- Whole grains: Whole grains are rich in fibre and complex carbohydrates, which help maintain stable energy levels throughout the day. Choose options such as oats, quinoa, and brown rice.
- Dairy products: Dairy products provide calcium and proteins essential for growth and development. Choose lower-fat options such as skim milk, Greek yogurt, and cottage cheese.
Which foods should be avoided because they can worsen ADHD?
Certain foods can worsen ADHD symptoms or have a negative impact on children’s behaviour.
Foods to limit or avoid:
- Foods high in refined sugars: Processed foods and foods high in added sugars, such as candy, soft drinks, and pastries, can cause blood sugar spikes followed by drops in energy and concentration.
- Foods containing artificial colours and additives: Certain food dyes and artificial additives, particularly Red Dye #40 and sodium benzoate, have been associated with increased hyperactivity in some children with ADHD.
- Gluten and dairy products: Some children with ADHD may be sensitive to gluten (a protein found in wheat) and dairy products, which can lead to digestive and behavioural symptoms. It may be worth exploring a gluten-free or dairy-free diet to see if it improves symptoms.
| Foods to favour | Foods to limit or avoid | Why |
|---|---|---|
| Salmon, tuna, sardines | Candy, soft drinks | Omega-3s support brain function; refined sugars cause energy spikes and crashes. |
| Chicken, turkey, eggs, legumes | Processed deli meats | Lean proteins stabilize energy and concentration; processed meats contain additives that can worsen symptoms. |
| Oats, quinoa, brown rice | White bread, sugary cereals | Complex carbohydrates maintain stable energy levels; simple carbohydrates cause blood sugar fluctuations. |
| Berries, spinach, carrots | Foods with artificial colours (Red #40) | Antioxidants protect brain cells; certain artificial dyes have been associated with increased hyperactivity. |
| Walnuts, flaxseeds, almonds | Ultra-processed snacks | Healthy fats nourish the brain; processed snacks offer little nutritional value and can impair concentration. |
How to maintain a balanced diet for children with ADHD?
Maintaining a balanced diet for children with ADHD involves prioritizing fresh, unprocessed foods such as fruits, vegetables, and lean proteins, while limiting added sugars and processed foods.
Encouraging the consumption of omega-3-rich foods and planning regular meals and nutritious snacks are also essential for supporting concentration and maintaining stable energy levels.
By involving children in meal preparation, you raise their awareness of healthy food choices and encourage them to take an active part.
Finally, it is recommended to consult a healthcare professional to develop a meal plan tailored to the individual needs of the child with ADHD.
We are available to guide you.
Healthy Recipes for Children with ADHD
What are recommended balanced breakfasts?
- Scrambled eggs: an essential source of protein to maintain satiety and concentration.
- Plain yogurt: provides protein and probiotics for gut health.
- Spinach smoothies: a combination of carbohydrates, proteins, and healthy fats, along with vitamins and minerals for a balanced diet.
- Oatmeal with berries: rich in fibre and complex carbohydrates for stable energy, with antioxidants from the berries to support brain health.
- Whole grain toast with almond butter: a combination of complex carbohydrates and healthy fats that support sustained concentration through the morning.
What are the best snacks to maintain concentration?
- Apples and carrots: provide fibre and vitamins, while peanut butter or cheese adds protein for lasting energy.
- Almonds and walnuts: rich in omega-3 fatty acids and antioxidants, beneficial for brain health.
- Celery sticks with hummus: a combination of fibre, protein, and healthy fats to maintain satiety.
- Cheese curds and grapes: provides calcium, protein, and natural sugars for a quick, balanced snack.
What lunches and dinners are suitable for promoting well-being?
- Quinoa salad: a source of plant-based protein, fibre, and many essential nutrients.
- Baked fish: rich in omega-3 fatty acids, supporting brain health.
- Roasted chicken: an excellent source of lean protein, while sweet potatoes provide complex carbohydrates for lasting energy.
- Whole grain pasta: rich in fibre and complex carbohydrates, providing sustained energy, especially when paired with homemade tomato sauce and low-fat turkey meatballs.
- Lentil soup: rich in plant-based protein, iron, and fibre, ideal for supporting concentration in the evening and promoting quality sleep.
Strategies for Successful Nutrition
How to involve children in meal preparation?
Involving children in meal preparation is an excellent way to encourage their interest in food and help them develop healthy eating habits.
Here are some ways to get them involved:
- Encourage them to choose recipes and foods when grocery shopping.
- Invite them to participate in meal preparation by giving them simple, safe tasks such as washing vegetables, mixing ingredients, or setting the table.
- Organize family cooking sessions where everyone can share ideas and preferences.
- Use pictures or visual recipe cards to help children with ADHD follow preparation steps independently.
- Acknowledge their efforts and contributions, however small, to build their confidence and motivation to eat well.
How to create a supportive eating environment at home?
Creating a healthy and positive eating environment at home can help support the healthy food choices of children with ADHD. Here are some tips for creating such an environment:
- Keep your kitchen well stocked with nutritious foods such as fruits, vegetables, whole grains, and lean proteins.
- Limit the presence of processed foods high in added sugars, saturated fats, and food additives.
- Encourage family meals and create a pleasant, stress-free atmosphere at mealtimes.
- Avoid distractions during meals, such as television or electronic devices, to encourage mindful eating.
- Establish fixed meal and snack times: predictability helps children with ADHD better manage their hunger and energy levels throughout the day.
- Make healthy foods easily accessible, for example by placing washed and cut fruit within children’s reach in the refrigerator.
Diet as part of a comprehensive ADHD management plan
Diet is an important lever, but it is part of a broader approach to managing ADHD. At Neurodezign, we support families with a holistic vision that takes into account all aspects of the child’s daily life, including their diet, sleep, level of physical activity, and school and home environment.
In addition to dietary adjustments, neurofeedback is a clinically validated approach that can help improve concentration, reduce impulsivity, and stabilize emotions in children with ADHD. After more than 8,000 successful clinical cases, our team of neuropsychologists is able to offer a personalized training program based on the results of a comprehensive neuropsychological assessment including a qEEG.
A healthy diet lays the groundwork. The right clinical support allows you to go further.
Find a Neuropsychology Clinic
For neuropsychological assessments, consult our specialists in clinic or give us a call. Our neuropsychology clinics are open to help you. For parents on the North Shore of Montreal, visit our Laval neuropsychology clinic. For residents of Montreal and the South Shore, visit our Brossard clinic!
