From impulsive behavior to excessive squirming and difficulty focusing on tasks, it’s no surprise that we might wonder if our food is causing teens to have ADHD. Between all the packaged and processed food items that cross the path of our sons and daughters each day, there’s certainly no doubt that what they consume can play a role in their behavioral issues.
ADHD, or attention deficit hyperactivity disorder, can be caused by a variety of issues - environmental factors being one of those. What your child eats can undoubtedly be considered an environmental factor….and depending on what their diet looks like, you might be able to correlate some of their behavior with their nutritional intake.
In this article, we’ll review what an ADHD diet looks like and if it can help manage the symptoms of your child’s ADHD. We’ll then also address if ADHD symptoms can be improved with a change in dietary habits and see if there are any specific food items that can help mitigate and calm the symptoms of ADHD.
ADHD and Dietary Habits
With over 5% of kids throughout the globe diagnosed with attention-deficit hyperactivity disorder, it’s no wonder that people are rallying to determine a cause - and in turn, a solution. So many of the items that we consume play a role in how the gut works, which also then affects the brain and corresponding activities. Let’s dig a bit into the science behind ADHD and dietary habits, what a proper diet for those with ADHD would look like.
Science of Food and ADHD
Research has shown us that what children eat dramatically affects their mental health, and a diagnosis of ADHD is no different. One study in particular from the Bulletin of the National Research Centre included 47 children between the ages of 6 and 9, who all received an ADHD diagnosis. After a full review of their medical histories and having each child’s diet modified for a span of 5 weeks, the final results showed an overall improvement in the symptoms of this disease.
Looking broadly at the research, this specific study aimed to decrease protein and carbohydrates while the intake of fat increased. Interestingly enough, any and all preservatives, additives, food coloring, and even gluten were all removed from the children’s diets as well. At the end of the study, it was also noted that the occurrence of obesity had decreased, which plays a role in hyperactivity in those with ADHD.
What is an ADHD Diet?
While the specific food items for an ADHD diet will vary from person to person, there are some general guidelines you can follow. As always, you should speak with your physician (or your child’s pediatrician) before eliminating or adding any major food groups. The assistance of a nutritionist or dietician could be helpful as well, especially if making a dietary plan for a young child.
In general, eating a whole, nutrient-dense diet will put your child on the right path toward mitigating the symptoms of ADHD. Think of foods that are not processed and/or packaged, and try to reduce or eliminate fast foods. You’ll also want to try and remove items like candy and sodas, both of which are high in sugars, fats, and unnecessary calories.
Items to add to your weekly routine include:
- Fresh fruits and vegetables (frozen works too)
- Healthy fats (nuts, avocados, coconut oil, seeds, etc.)
- Lean meats/poultry
- Whole grains (also referred to as complex carbohydrates)
Can ADHD Be Improved with Diet?
Let’s be clear that a certain diet cannot magically cure attention-deficit hyperactivity disorder; however, the symptoms can most definitely be managed with appropriate dietary changes and positive lifestyle habits.
With that being said, research has shown us that a deficiency in particular vitamins and/or minerals might actually have a connection to those individuals with ADHD. For example, iron has frequently been in the spotlight regarding getting ADHD symptoms under control. Since a deficiency in this mineral is so universal, it’s certainly worth taking a look at dietary habits to see where iron may be lacking - especially since it plays such a significant role in overall brain functioning.
Bottom Line
We know that attention-deficit hyperactivity disorder is primarily caused by factors related to genetics; however, these specific genetic traits (paired with factors like food intake and exercise, to name a few) all combine to make ADHD a different experience from one person to the next.
With that being said, it’s clear that research points us in the direction of a whole, nutrient-dense diet in order to better understand the possible symptoms and side effects of ADHD.
Incorporating more fruits, vegetables, lean meats, and whole grains - while subsequently eliminating or reducing processed and packaged items - can go a long way in improving symptoms of ADHD in teens.
So now that you know what type of eating style to follow….where are some areas that you can make a change? Does this look like meal prepping more during the week (and eating less fast food) or swapping out boxed snacks for fresh apples and nut butter after school? Check out a list of helpful tips here to begin improving your teen’s mental and physical health.
