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Nutrition to Help With ADHD

Diet has an effect on almost all aspects of life, and ADHD is no exception. There is no indication that ADHD is caused by a specific diet, and it cannot be cured by diet, but it does appear that both children and adults with ADHD are especially vulnerable to some foods and food additives. Identifying and eliminating these food triggers can help ease symptoms. Even if symptoms are not eliminated, there is no downside to healthy eating.

  1. Eliminate Trigger Foods

    • Begin identifying problem foods by eliminating potential triggers entirely with a two week "detox" period. This initial period is very restrictive. Remove all dairy products from the diet, especially cow's milk. Substitute almond milk or rice milk. Eliminate fruit juice, soft drinks and caffeine.

      Try to reduce sugar intake by at least 90 percent. Check food labels carefully for any ingredient ending in -ose, as these are all sugars. Avoid processed foods in general, and eliminate Nutrasweet, additives, preservatives and artificial colors or flavors. Cut fried foods by at least 90 percent, and eliminate processed meats and MSG. Avoid all food colorings during this two week period. The goal is to eat food in as close to its natural state as possible, and remove chemical additives.

    What to Eat

    • Increase water intake to at least seven to 10 glasses per day, and eat lots of fruits and vegetables. Add oils that are high in omega-3, such as flax seed or primrose oil. Borage oils and some fish oils are also good choices. Use the oils to make salad dressings, or add about a spoonful a day to other foods when you prepare them. Monitor the balance of carbohydrates and proteins in meals, and avoid high carbohydrate meals. Serve a mixture of 60 percent protein and 40 percent carbohydrates at breakfast. The remaining meals should be 50 percent protein and 50 percent carbohydrates.

      Switch to organic foods. Certified organic products are grown without pesticides, herbicides, and fungicides, and certified growers have to complete a strict qualification process. Small farms often follow the same practices but cannot afford to complete the certification process. Check local farmers markets during summer months for these small growers.

    Returning Foods to the Diet

    • Wait at least two weeks to begin returning the restricted foods to the diet. Add one food at a time, with at least two to three days between additions. Eat several servings of the food, especially in the first day, and check to see if there is a reaction. The reaction could be physical, such as red blotches or hives. You may also notice emotional or behavioral changes, such as tantrums or angry outburst. If no problems occur, continue to enjoy the food. If there are problems, eliminate the food again and see if the problems subside. Follow this process whenever new foods are added to the diet, and it will be much easier to determine if the food is a trigger food.

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