Attention deficit hyperactivity disorder (ADHD) is a neurodevelopmental disorder characterized by inattention, hyperactivity, and impulsivity. While the exact causes of ADHD are unknown, research suggests that genetics, environmental factors, and differences in brain development and structure may play a role.
There is no cure for ADHD, but various treatments can help manage symptoms. Along with behavioral therapy and medication, adjustments to diet is one approach that some find helpful in minimizing ADHD symptoms.
What is the ADHD diet?
The ADHD diet, also sometimes called the elimination diet, aims to identify and remove foods that may exacerbate ADHD symptoms. The goal is to pinpoint problematic foods so that they can be eliminated and ADHD symptoms potentially improved.
There is no single “ADHD diet.” But some common recommendations include:
- Removing artificial food colors, flavors, and preservatives
- Eliminating or reducing sugary foods and refined carbohydrates
- Increasing consumption of foods high in protein, fiber, and healthy fats
- Drinking more water and limiting caffeine intake
- Taking vitamins and supplements that may support brain function
The ADHD diet focuses on whole, unprocessed foods and generally avoids or limits processed foods, sugar, food additives, and unhealthy fats. It emphasizes ingredients believed to support brain health, like omega-3 fatty acids from fish and nuts, B vitamins, zinc, iron, and magnesium.
Does the ADHD diet work?
There is limited research on the ADHD diet specifically. But some studies suggest that dietary changes may help manage ADHD symptoms, especially when combined with other treatments.
For example, studies indicate that for some people with ADHD, removing artificial food colors and preservatives can lead to reductions in hyperactivity and other behavioral issues. Sugary and highly processed foods may also negatively impact ADHD symptoms.
Increasing intake of protein, fiber, and healthy fats may help control impulsivity and hyperactivity as well. Omega-3 fatty acids, in particular, play a role in brain development and function. Some research suggests kids with ADHD may have lower omega-3 levels.
Overall, while more research is still needed, some evidence indicates that dietary changes may be beneficial for some people with ADHD. Any improvements are likely to be modest, however. The ADHD diet should not replace standard treatments like therapy and medication.
What foods are recommended on the ADHD diet?
The ADHD diet focuses on whole, nutrient-dense foods that provide important vitamins, minerals, protein, fiber, and healthy fats to support overall health and brain function. Recommended foods include:
| Food Group | Recommended Foods |
|---|---|
| Vegetables | Broccoli, spinach, kale, carrots, tomatoes, sweet potatoes, peppers, Brussels sprouts |
| Fruits | Berries, oranges, apples, bananas, grapefruit, melons |
| Grains | Whole grains like oats, brown rice, quinoa, whole wheat bread |
| Protein Foods | Fatty fish, poultry, eggs, legumes, nuts and seeds |
| Dairy Products | Low-fat milk, yogurt, cheese |
| Healthy Fats | Omega-3 fats from fish, avocados, olive oil, nuts and seeds |
For the most part, the ADHD diet recommends natural, minimally processed whole foods over refined and heavily processed products.
What foods should be avoided or limited on the ADHD diet?
The ADHD diet advises eliminating or reducing foods that may worsen ADHD symptoms. These include:
- Artificial food colors and flavors – Red 40, Yellow 5, and other synthetic food dyes and additives
- Sugary foods – Candy, desserts, sodas, fruit juice, etc.
- Refined carbohydrates – White bread, white rice, pasta, cookies, pastries
- Caffeine – Coffee, tea, energy drinks, chocolate
- Preservatives – Sodium nitrate, BHA, BHT, TBHQ
- Highly processed foods – Fast food, frozen meals, chips, cereal, lunchmeat
- Food allergens – Dairy, eggs, wheat, soy, etc. (for those with allergies/sensitivities)
The extent to which these foods need to be restricted or avoided varies based on the individual. Working with a doctor or registered dietitian can help determine personal tolerance levels.
Sample 1-week ADHD diet meal plan
Here is a sample 7-day ADHD diet meal plan:
Monday
Breakfast:
- Scrambled eggs with sauteed spinach and tomatoes
- Sliced banana
- Green tea
Lunch:
- Tuna salad sandwich on whole wheat bread
- Carrots and celery with hummus
- Sparkling water
Dinner:
- Baked salmon with broccoli
- Brown rice
- Sliced peaches
Tuesday
Breakfast:
- Oatmeal with blueberries and walnuts
- Hard-boiled egg
- Decaf coffee
Lunch:
- Turkey and avocado sandwich on whole grain bread
- Edamame salad
- Unsweetened iced tea
Dinner:
- Veggie and chicken stir-fry with brown rice
- Sliced kiwi
Wednesday
Breakfast:
- Nut butter and banana toast
- Hard-boiled egg
- Decaf coffee
Lunch:
- Grilled chicken salad with mixed greens, cranberries, and walnuts
- Sparkling water
Dinner:
- Quinoa stuffed peppers
- Roasted Brussels sprouts
- Sliced apple
Thursday
Breakfast:
- Berry smoothie with spinach, Greek yogurt, and ground flaxseed
- Scrambled eggs with vegetables
- Decaf coffee
Lunch:
- Leftover quinoa stuffed peppers
- Sliced cucumber and carrots
- Unsweetened iced tea
Dinner:
- Sesame ginger salmon with bok choy
- Quinoa
- Sliced orange
Friday
Breakfast:
- Oatmeal with walnuts and cinnamon
- Grapefruit
- Green tea
Lunch:
- Spinach salad with chicken, cranberries, feta, and balsamic vinaigrette
- Whole wheat roll
- Sparkling water
Dinner:
- Vegetable stir-fry with tofu over quinoa
- Sliced mango
Saturday
Breakfast:
- Scrambled eggs with sautéed peppers and onions
- Sliced avocado
- Decaf coffee
Lunch:
- Leftover stir-fry with quinoa
- Steamed broccoli
- Unsweetened iced tea
Dinner:
- Shrimp tacos with mango salsa, lettuce, tomato in whole wheat tortillas
- Brown rice and black beans
Sunday
Breakfast:
- Scrambled eggs with sautéed kale and mushrooms
- Toast with almond butter
- Grapefruit
- Green tea
Lunch:
- Leftover shrimp tacos
- Carrot sticks with hummus
- Sparkling water
Dinner:
- Roasted chicken breast
- Baked sweet potato
- Steamed green beans
This meal plan focuses on lean proteins, fruits and vegetables, whole grains, and healthy fats while limiting sugary and highly processed foods. The principles can be adjusted and customized based on individual needs and preferences.
Tips for following the ADHD diet
Here are some tips to help follow an ADHD diet plan:
- Work with a doctor or dietitian to come up with a customized eating plan.
- Eliminate suspect foods one at a time to identify triggers.
- Read food labels carefully and avoid artificial dyes and preservatives.
- Choose complex, fiber-rich carbs instead of refined carbs.
- Drink lots of water and limit caffeine and sugary drinks.
- Incorporate brain-boosting foods like fatty fish, nuts, seeds, and leafy greens.
- Prepare meals and snacks ahead of time for the week.
- Get kids involved in meal planning and cooking for better compliance.
- Make dietary changes slowly and stick with changes for several weeks.
- Focus on how foods make you feel and track behavioral symptoms.
Potential benefits of the ADHD diet
While more research is needed, there are several potential benefits associated with following an ADHD diet:
- May improve focus and concentration – Diets higher in protein, fiber, and healthy fats may enhance focus and mental clarity.
- Could reduce hyperactivity – Eliminating food additives/dyes and sugar may curb impulsivity and restlessness.
- May support more consistent energy – Stable blood sugar from complex carbs can prevent energy crashes.
- Provides important brain nutrients – Omega-3s, B vitamins, zinc, iron, and magnesium support neuronal function.
- Promotes overall health – Emphasis on whole foods improves nutrition and general wellbeing.
- Easy to combine with other treatments – Dietary changes complement medications and behavioral interventions.
While not a miracle cure, adjusting diet may be one potential tool to help manage ADHD symptoms for some individuals as part of a comprehensive treatment plan.
Potential concerns with the ADHD diet
Following an ADHD diet also comes with some potential downsides to be aware of:
- Restrictive for kids – Excessive restrictions can lead to nutritional gaps or disordered eating.
- Difficult to stick to long-term – Rigid diets may be hard to maintain over time.
- May lack adequate nutrition – Needs planning to meet all macro- and micronutrient needs.
- Effects unclear – More research needed to confirm benefits for ADHD symptoms.
- Doesn’t replace other treatments – Should be combined with therapy, school supports, and possibly medication.
- Time-consuming – Takes time and effort to plan, grocery shop, and prepare specialty meals.
Working with a doctor and dietitian can help maximize benefits while ensuring nutritional needs are met, especially for growing kids. Dietary changes should complement, not replace, other evidence-based ADHD treatments.
The bottom line
The ADHD diet aims to identify and eliminate foods that may worsen ADHD symptoms. It focuses on whole, unprocessed foods with brain-boosting nutrients like protein, healthy fats, fiber, and antioxidants. While more research is needed, some evidence suggests dietary changes may help control symptoms for some people with ADHD.
However, dietary changes alone are unlikely to fully manage ADHD. The ADHD diet may be most effective when combined with therapy, school supports, physical activity, and possibly medications. Working with healthcare providers can help determine if dietary changes are worth trying on an individual basis.