Attention deficit hyperactivity disorder (ADHD) is a neurodevelopmental disorder characterized by inattention, hyperactivity and impulsivity. It is estimated to affect around 5% of children and 2.5% of adults worldwide. While the exact causes of ADHD are unknown, research suggests that genetics and environmental factors both play a role.
Diet and nutrition are among the environmental factors that may influence ADHD symptoms. Certain foods and food additives have been linked to worsening ADHD symptoms in some individuals. Identifying and limiting intake of these foods may help improve symptoms of inattention, hyperactivity and impulsivity in some people with ADHD.
Foods and Food Additives That May Worsen ADHD
Here are some of the foods and food additives that have been associated with worsening ADHD symptoms:
Sugar
Sugar consumption, especially in the form of added sugars and sugary drinks, has been associated with worsening symptoms of ADHD. Some studies have found that higher sugar intake is linked to more severe ADHD behaviors in children. Sugary foods provide a quick burst of energy but can lead to a subsequent crash which may reduce focus and concentration. Limiting added sugar intake may help improve ADHD symptoms.
Artificial food coloring
Certain artificial food colorings have been linked to behavioral issues in children with and without ADHD. Coloring agents like Red 40, Yellow 5 and Yellow 6 are sometimes considered culprits. Studies have found removing artificial food colors from the diet may help reduce hyperactive behaviors.
Artificial sweeteners
Artificial sweeteners like aspartame have also been suspected of worsening ADHD. Aspartame is found in many diet sodas and low calorie sweetened foods. However the evidence is still limited, with some studies finding no effects of aspartame on behavior. More research is needed on artificial sweeteners and ADHD.
Caffeine
While caffeine may help improve alertness and concentration in some, it can also increase anxiety, restlessness and sleep disturbances in sensitive individuals. Excess caffeine intake may worsen hyperactivity and impulsivity in those with ADHD. Caffeine is found in coffee, tea, soda and energy drinks.
Food preservatives
Certain food preservatives and artificial colors like sodium benzoate and erythrosine (Red 3) may worsen hyperactivity according to some studies. Removing food additives from the diet under medical supervision may be beneficial for some children with ADHD. However more research is still needed.
MSG
Monosodium glutamate (MSG) is a common food additive used in Chinese food, fast food, canned vegetables, soups and sauces. Some research indicates MSG may negatively impact ADHD symptoms like headache, nausea, weakness and heart palpitations in sensitive groups. Minimizing MSG intake by reading food labels may help.
Trans fats
Trans fats are artificial fats found in margarine, packaged baked goods, fried fast foods and non-dairy creamers. They have been linked to inflammation which may worsen ADHD. Minimizing consumption of trans fats by reading nutrition labels may be beneficial.
Omega-6 fatty acids
While omega-3 fatty acids are important for brain health, too many omega-6 fatty acids in relation can be problematic. Omega-6 fatty acids are found in vegetable oils like sunflower, safflower, corn and cottonseed oils. An imbalance between omega-3 and omega-6 fats may worsen ADHD symptoms in some individuals.
Food sensitivities
Those with ADHD may be more prone to delayed food sensitivities that can affect behavior, mood and focus. Common food sensitivities include wheat, dairy and soy. Getting tested for food intolerances and eliminating any problem foods may help improve ADHD symptoms.
Junk food
A diet high in fast food, processed meats and commercially prepared snacks may worsen attention and impulse control according to emerging research. Eating more whole, unprocessed foods may benefit ADHD symptoms.
Yeast
High yeast intake from breads, beer and alcoholic beverages may negatively impact ADHD behaviors. There is some speculation that yeast sensitivities may interfere with zinc absorption which is important for ADHD treatment.
How Do These Foods Worsen ADHD?
Researchers are still studying the mechanisms behind why certain foods may exacerbate ADHD, but some possible explanations include:
Effects on blood sugar
Sugary and refined carbohydrate foods cause spikes and crashes in blood sugar levels, which may reduce focus and concentration. Stabilizing blood sugar by reducing simple sugars and eating whole grains and protein may benefit ADHD symptoms.
Food additives
Chemical food additives like artificial colors, sweeteners and preservatives may have neurological effects that disrupt focus, mood and behavior in those prone to ADHD symptoms.
Changes in gut bacteria
An unhealthy diet high in sugar, fat and processed foods negatively alters gut bacteria linked to behavior and cognitive function. More research is exploring the gut-brain connection in ADHD.
Inflammation
Certain foods like trans fats and refined sugars promote inflammation which may worsen ADHD behaviors. A diet high in anti-inflammatory foods may protect against these effects.
Nutrient deficiencies
Diets low in omega-3 fatty acids, zinc, magnesium, iron and vitamin D may contribute to worsening symptoms by not providing adequate nutrients needed for focus, mood and impulse control.
Food sensitivities
Delayed food allergies or sensitivities to foods like gluten, casein and soy may trigger inflammatory and immune responses that negatively impact ADHD behaviors and cognition.
Salicylates
Naturally occurring salicylates in fruits, juices, nuts, teas, spices and mint flavoring may worsen hyperactivity, restlessness and sleep problems in some individuals.
Amines
Biogenic amines like histamine and tyramine found in aged cheese, fermented foods, smoked fish, and certain meats may drive adverse reactions in sensitive groups.
Top 10 Worst Foods for ADHD
Based on the research, here are 10 foods that seem most likely to worsen ADHD symptoms:
| Food | Reason |
|---|---|
| Sugary foods and beverages | Blood sugar crashes worsen focus |
| Artificial food coloring | May impact behavior and attention |
| Caffeine | May increase restlessness and impulsivity |
| Artificial sweeteners | Suspected effects on behavior, more research needed |
| Preservatives like MSG | May worsen hyperactivity in sensitive groups |
| Fast food and junk food | May reduce focus and impulse control |
| Foods containing salicylates | May worsen hyperactivity and sleep issues |
| Foods high in amines | May drive adverse reactions in sensitive individuals |
| Trans fats | Promote inflammation which can worsen symptoms |
| Refined grains | Rapid spikes and crashes in blood sugar |
Foods That May Improve ADHD
While limiting the foods above may help control ADHD symptoms, adding in more of the foods below may also be beneficial:
Protein
Protein foods like eggs, meat, fish, beans and nuts help stabilize blood sugar and provide essential nutrients for focus like zinc, iron and omega-3s.
Fiber
High fiber whole grains and produce help control blood sugar spikes. Fiber also benefits the gut microbiome linked to brain health.
Omega-3 fats
Omega-3 fatty acids from fish, nuts and seeds boost brain health and may improve ADHD behaviors.
Colorful fruits and vegetables
The antioxidants in produce reduce inflammation that may worsen ADHD. Choosing colorfully pigmented fruits and vegetables provides the most antioxidants.
Nuts and seeds
Nuts and seeds supply protein, fiber, omega-3s and zinc for cognitive function. Limiting portion sizes is key to avoid excess calories.
Green tea
Green tea contains L-theanine which boosts alertness without the side effects of caffeine. It also provides anti-inflammatory phytonutrients.
Dark chocolate
The flavonoids in dark chocolate improve cognition and blood flow to the brain. Again moderation is key given the sugar content.
Whole milk yogurt
Yogurt provides protein, probiotics for the gut, vitamin D and calcium which are important for cognitive health and impulse control.
Chia seeds
Chia seeds provide fiber, protein, omega-3s and magnesium to support focus, memory and concentration.
Berries
The antioxidants in berries like blueberries and strawberries boost memory, focus and learning. They make a healthy sweet treat.
Tips to Improve ADHD Symptoms Through Diet
Here are some tips that may help control ADHD through dietary changes:
– Eliminate artificial food dyes, MSG and excess caffeine.
– Limit sugary foods and refined carbs – choose whole grains instead.
– Reduce junk food and fast food intake.
– Try an elimination diet under medical supervision to identify problem food sensitivities.
– Increase intake of vegetables, fruits, nuts, seeds, eggs, meat and fish.
– Choose healthy fats like olive oil over vegetable oils high in omega-6s.
– Stay well hydrated with water throughout the day.
– Take omega-3 supplements like fish oil to reduce inflammation.
– Avoid skipping meals which leads to poor focus.
– Watch total calorie intake to maintain a healthy weight.
Sample Meal Plan for ADHD
Here is a sample one day meal plan incorporating the best foods for ADHD:
Breakfast
– Scrambled eggs with spinach and tomatoes
– Sliced avocado
– Berries
– Green tea
Snack
– Greek yogurt with chia seeds and sliced almonds
– Clementine orange
Lunch
– Turkey and cheese sandwich on whole grain bread
– Mixed veggies like carrots, celery and cherry tomatoes
– Apple slices
– Water
Snack
– Edamame
– Dark chocolate piece (80% cacao or higher)
Dinner
– Salmon
– Brown rice
– Asparagus
– Tossed salad with olive oil dressing
– Glass of milk
Dessert
– Frozen yogurt with fresh raspberries
The Bottom Line
Certain foods like sugar, fast food, preservatives and food colorings may worsen ADHD symptoms in some individuals. Limiting intake of these foods while focusing on a diet high in vegetables, fruits, lean protein, fiber and healthy fats can help control symptoms of inattention, impulsivity and hyperactivity. Working with a nutritionist knowledgeable about ADHD for personalized dietary advice can be highly beneficial. With some dietary modifications, many people with ADHD find they can control symptoms and function better.