The Best ADHD Diet for Kids: What Foods to Include and Avoid

Attention deficit hyperactivity disorder (ADHD) is a common and typically life-long neurodevelopmental disorder that begins in childhood. There are three types of ADHD: Primarily Inattentive, Primarily Hyperactive/Impulsive, or Combined Type ADHD. Inattentive ADHD symptoms can include but aren't limited to trouble with tasks that require sustained mental energy (e.g., school assignments), forgetfulness, and difficulty listening when spoken to. Examples of hyperactive/impulsive symptoms include restlessness, trouble waiting for one's turn, or acting as though one is "always on the go" or "driven by a motor."

ADHD treatment for children usually involves a combination of ADHD medication, parent training in behavior management, and lifestyle adjustments. One lifestyle factor to consider is nutrition; sufficient micronutrients are critical for brain function, and if a child is not eating consistent, balanced meals and snacks, it can have a negative impact on their mood, behavior, and physical health.

So, what foods should you include and avoid if you have a child with ADHD? All children are different, so the answer can vary from child to child. This article will give an overview of foods ADHD kids might benefit from, foods you might want to avoid if your child has ADHD, and advice for finding the right approach to nutrition for your child.

Foods to Include in an ADHD Diet for Kids

If your child has a deficiency, addressing it through a provider's recommendation, whether food or supplements, is crucial. Deficiencies of any kind can affect your overall physical and mental health, but there's also research that reveals the effects of certain types of deficiencies on ADHD symptoms. For example, iron deficiency may worsen ADHD symptoms and can have negative effects on brain development and brain function. 

What other items might you include? Here are some of the main foods you can add to an ADHD diet plan for your child.

Omega-3 fatty acids

Many adults in the United States do not consume enough omega-3 fatty acids. Kids - especially picky eaters - often also do not get enough. However, omega-3s are crucial for brain development and might support symptom management in ADHD.

Sources of omega-3s

Omega-3 essential fatty acids are critical for brain health. Here are some sources of omega-3 fatty acids parents can include in their child’s diet:

• Fish and Seafood. Look for cold-water fatty fish, such as salmon, tuna mackerel, herring, and sardines, for the highest amounts of omega-3s.
• Supplements and Oils. A fish oil supplement or vegan sources of omega-3s, like flax oil, flax seeds, or chia seeds can be added to food or taken orally via capsule.
• Fortified Foods (e.g., some brands of eggs, milk or soy beverages, and yogurts).

The sources of omega-3s you include in your child’s diet depend on their tastes and what they’re most likely to eat frequently enough to get the benefits.

Benefits for ADHD symptoms

A systematic review of 16 randomized control trials on ADHD children and omega-3/6 determined that omega-3/6 may help with ADHD symptoms. Improvements in attention, learning, memory, hyperactivity, and impulsivity have all been linked to the introduction of omega-3 fatty acids for ADHD kids. Notably, however, a more recent meta-analysis of randomized controlled trials (often considered the “gold standard” of research studies) did not observe a significant effect of Omega-3 fatty acids on core symptoms of ADHD. Collectively, additional research is needed to better understand how effective supplementation with omega-3/6 is for youth with symptoms of ADHD.

Protein-rich foods

Eating protein is crucial for brain function and other functions in the body. Protein helps produce important neurotransmitters that help to regulate mood and behavior. Depending on your child and family's unique needs and dietary preferences, foods like chicken, fish, lean red meat, beans, eggs, soy, and dairy products can help your child get enough protein.

Complex carbohydrates

Most meals should include lean proteins, carbohydrates, and healthy fats. Similarly, snacks that contain 2-3 food groups (e.g., fruit and dairy) are a good guideline for most kids. This balance of macronutrients reduces the potential for blood sugar spikes, which can negatively impact mood and behavior.

Examples of complex carbohydrates to include in your child's diet include but aren't limited to oats, whole wheat bread or pasta, brown rice, some cereals (like regular Cheerios, which are also fortified with key nutrients kids need), and starchy vegetables like potatoes and sweet potatoes, and butternut squash.

Foods to Avoid in an ADHD Diet for Kids

Dieticians often use an “add, not subtract” approach for people of all ages who need to add more nutritious foods to their diet. That said, there are times when parents will have to remove foods from a child’s diet—specifically, if they’re leading to increased symptom severity, if the child’s allergic, or if another condition is involved, like Celiac Disease. Here are some of the most common foods kids with ADHD might need to avoid.

Processed foods and artificial additives

Although processed foods can be included in a balanced diet, over-reliance on stereotypical "junk food" items can impact a child's ability to get the nutrition they need. This can also make it harder for kids to get balanced meals and snacks that regulate blood sugar levels or cause spikes and crashes, which may make oppositional behavior worse.

Negative effects of additives on ADHD symptoms

Additives like food coloring do not cause ADHD. While there's extensive research on the topic, it is conflicted; some research suggests that additives like artificial food coloring might worsen ADHD symptoms, whereas other research says that this is not the case. Parents might try eliminating food additives, like artificial food coloring, to find out if doing so affects their unique child's ADHD symptoms which may reflect a food allergy or intolerance to certain additives rather than being related to an ADHD diagnosis, specifically.

Rather than saying "no processed foods, ever," focus on a balanced approach that promotes healthy eating habits overall. Provide well-rounded meals and snacks that support regulated blood sugar levels. Remember that most foods, even highly nutritious ones, are processed to some degree.

Common additives to watch out for

Artificial food colors, monosodium glutamate (MSG), nitrates, and artificial sweeteners like aspartame are some of the main additives that some choose to remove from their child's diet. Some people are sensitive to these additives for other reasons, which is another worthwhile consideration. For example, artificial sweeteners can affect gut health and may lead to uncomfortable GI symptoms.

High-sugar foods and sugary drinks

Like food additives, sugar does not cause ADHD: This is a fact based on extensive scientific research. However, there are dietary guidelines regarding how much sugar is appropriate for minors and adults. While it does not need to be cut out entirely, too much sugar can cause physical and mental consequences, being mindful of how much added sugar a child consumes can play an important role in overall health. 

Impact of sugar on hyperactivity and focus

When it comes to sugar and whether or not it can make ADHD worse, the main issues to look out for tend to be the effects of a sugar crash. For example, brain fog, lack of focus, and mood or energy crashes. Since ADHD children can face difficulties with emotion regulation and concentration already, balanced meals and snacks that support balanced blood sugar matter.

Healthier alternatives to sugary treats

Thankfully, we now live in a world where there are extensive products available to kids who need lower sugar, dye-free, or allergen-free options. Lower-sugar examples include but aren't limited to:

• Flavored still and sparkling waters designed for kids (Polar brand has a line with mermaids, dragons, and other creatures).
• Snacks made entirely of fruit, like no-sugar-added applesauce or dried fruit pull n' peels and fruit strips. 
• Mavericks Bolt cookies. 
• Lower-sugar juices.

Choose snacks that your child will eat and enjoy.

Some parents make their own child-friendly treats. For example, there are many recipes online for lower-sugar muffins, granola bars, and other snacks your child may enjoy that are lower in sugar or that add vegetables, complex carbs, protein, or healthy fats to a child's diet.

When you do offer a food with a higher sugar content, you can also try pairing it with a protein source to avoid mood or behavioral effects associated with blood sugar crashes. Offering sugary foods sometimes is more than okay; a balanced approach is actually recommended by many providers in the field.

Avoiding unnecessary or over-restriction of foods can curb possible negative effects associated with a more strict approach, such as desiring sugary foods more, sneaking them, or developing problems with binging and other disordered eating behaviors.

Food sensitivities and allergies

Allergies and sensitivities are two reasons a child might have to avoid certain foods. If your child is not sensitive or allergic to certain foods and does not experience an increase in ADHD symptoms when they are consumed, there’s likely no reason to avoid them. Since food sensitivities won't show up on a traditional allergy test, exploring possible sensitivities could be helpful for some kids with ADHD.

The connection between food sensitivities and ADHD symptoms

Research shows that food sensitivities can worsen ADHD symptoms. Elimination diets can help determine which foods are making a child's ADHD symptoms worse. Elimination diets aren't permanent but can be a helpful tool for determining food sensitivities when recommended by a medical professional.

For example, a study on the Oligoantigenic Diet for kids with ADHD, which temporarily eliminates many foods (most foods, except for those unlikely to cause symptoms), found that two-thirds of kids who discovered sensitivities through the diet saw a reduction in ADHD symptoms. Foods are reintroduced slowly so that parents and providers can determine which foods could be causing an issue.

Common allergens to avoid

The nine most common allergens are milk, fish, crustacean shellfish, eggs, peanuts, tree nuts, wheat, and soybeans. Not everyone needs to eliminate common allergens. Pay attention to how your child reacts and adjust their diet as needed (or as directed by an allergist).

Tips for implementing an ADHD-friendly diet for kids

Any changes to a child’s diet should be made gently. The following tips can help you make the transition, add more nutritious foods, lower distress around new foods or meal and snack time, and establish an effective eating schedule and style for your child with ADHD. 

Meal planning and preparation

Planning ahead of time can be helpful, especially if your child needs to avoid foods common in a standard Western diet. That said, meal planning and preparation can benefit anyone for time management and other purposes. 

Cutting up fruits and vegetables for easily accessible snacks is one example of how parents can set kids up for success and help them eat more healthy foods throughout the day or week. 

Some families benefit from making a weekly meal schedule and involving kids in the cooking or choice-making process (or both)!

Click here for meal-planning tips for ADHD kids.

Involving children in food choices

Involving kids in food choices makes them more likely to eat the meals or snacks they’re given. A sense of choice and autonomy is important for children and can support good behavior. 

Food choices are a great, age-appropriate way for kids of all ages, including younger kids, to gain a sense of autonomy. This can be as simple as giving your child a choice between a few foods. 

Seeking guidance from a healthcare professional 

Healthcare providers can give your family individualized nutrition advice. They can also help you determine whether an elimination diet is necessary and, if so, guide you through the elimination diet. Removing foods from a child’s diet can do more harm than good in some instances, and medical professionals can help you avoid or detect issues like deficiencies. 

Consulting a healthcare provider will help you determine what’s most appropriate for your child. Providers can also help navigate dietary adjustments in a way that supports your child’s overall mental and physical health. 

Your primary care provider might recommend working with a pediatric dietician in some cases. For example, kids experiencing picky eating or a diagnosable disorder like avoidant restrictive food intake disorder (ARFID) might require a specific approach. 

Conclusion

Although there is no "ADHD diet plan" that can act as a treatment for the condition or replace evidence-based treatments like ADHD medications and behavioral therapy, some dietary changes and considerations can be very helpful for some kids with attention-deficit hyperactivity disorder - particularly those who may be experiencing an allergy or are particularly sensitive to the impact of some foods. A healthy diet is linked to positive effects on mood, brain health, and physical well-being, so it is vital that every child is able to access nutritious foods and adequate meals overall.

The best diet (referring to the types of food a child eats regularly) will vary from child to child. Considerations like unique responses to specific foods and picky eating must be considered. For example, for picky eaters or kids with a diagnosable condition like ARFID, adequate intake is often the first thing providers like dieticians will focus on.