10 Diet Rules for Children with ADHD
ADHD, or attention deficit hyperactivity disorder, is a neurodevelopmental condition seen in both children and adults. Children with ADHD typically exhibit excessive impulsivity, inattention, and hyperactivity. They often struggle to control impulses, making it difficult for them to stay in one place. They may find it hard to focus and often have restless sleep. Good nutrition that considers the psychological characteristics of children with ADHD can help reduce symptoms and support positive behavioral changes.
Now let’s look at 10 key diet rules for children with attention deficit hyperactivity disorder. First, let’s highlight which foods should be minimized.
Rule 1
Minimize sugar consumption. American researchers have found that almost 75% of children with ADHD have issues with glucose metabolism. Too much sugar can cause excessive bursts of energy, making it even harder for your energetic child to settle down—particularly before bedtime, as glucose increases adrenaline levels. Be careful when choosing foods: not only sweets, but also many juices and some dried fruits like raisins and figs can impact health.
Rule 2
Remove caffeine, which can raise blood pressure and deplete minerals from the body. More importantly, caffeine affects emotional stability, potentially causing excitability.
Rule 3
Avoid so-called “problem” foods. Children’s reactions to foods are individual, so it’s essential to observe your child. Foods that others tolerate well could cause allergic reactions in your child. For example, my friend avoided all dairy products as a child, insisting she didn’t feel well after eating them. Years later, it turned out she lacked a necessary digestive enzyme. Children sometimes instinctively avoid foods that are not suited to them. There is, however, a group of “problem foods” that more commonly trigger allergies or discomfort. These include mushrooms, corn, nuts (especially peanuts), caffeine, chocolate, eggs, and products made from refined flours.
Some medications (like salicylates, such as aspirin) can also provoke allergic reactions.
Rule 4
Flavorings, food colorings, enhancers, and preservatives are widespread in processed foods. Since the 1970s, experts have suggested that consuming many “colorful foods” may worsen ADHD symptoms. Food colorings, additives, and enhancers can trigger strong allergic reactions and negatively affect brain function. Monosodium glutamate, for example, is linked to migraines, mood swings, and even depression.
Children with ADHD are especially sensitive to these effects. Pay close attention to what your child eats. Nutritious, wholesome meals can have a positive influence on their brain activity.
Important! When buying foods, always check the ingredients lists carefully.
- Prohibited additives: Е-121, Е-123, Е-124, Е-128, Е-216, Е-217, Е-240, Е-306.
- Harmful additives: Е-621, Е-250, Е-210, Е-200, Е-220, Е-320, Е-924, Е-102, Е-110, Е-132, Е-127.
- Relatively harmful additives: Е-412, Е-415, Е-300, Е-305, Е-330, Е-322.
Minimize gluten consumption. Gluten, a sticky protein, is hard to avoid—many supermarket products contain it. It's not just in pastries and cakes, but also in breads and cereals made from rye, wheat, or barley. Gluten is often added to enhance texture and taste.
Why is gluten a concern? Some children have gluten intolerance or celiac disease, an autoimmune disorder affecting the small intestine. If not addressed, it can also impact the thyroid and worsen ADHD symptoms. Studies show that even a month on a gluten-free diet can improve your child’s emotional and physical well-being.
Important!
Early diagnosis of ADHD is crucial. Adults who had undiagnosed ADHD as children may struggle with social interactions and organizing daily life, leading to frustration or depression.
Advice:
Take our unique Parenting Mentor Test. It can help you determine whether your child’s behavior is cause for concern or simply a sign of high energy and restlessness.
The following rules focus on what your child needs in their daily diet:
Include foods rich in choline (vitamin B4) and lecithin in your child’s menu. These nutrients support and protect the nervous system. Lecithin is vital for cell building and normal development of the brain and nerves. A lack of lecithin may lead to irritability, fatigue, nervous exhaustion, and poor focus. Vitamin B4 deficiency can cause mood disturbances, slow metabolism, memory problems, fatigue, depression, and sleep issues.
- Foods high in choline and lecithin: eggs, liver, meat, fish (especially red varieties), sprouted wheat and rice, peas, lentils, roasted peanuts, oats, barley, potatoes, cabbage, spinach, and freshly squeezed orange juice.
Proteins and amino acids. Protein is an essential energy source for children. It’s made up of amino acids—necessary for healthy brain function, muscle strength, immune support, heart health, stress regulation, and disease prevention.
The human body needs 20 amino acids (out of around 500 known), but can only make 12 on its own. The remaining 8 must come from dietary protein. Lack of protein can cause developmental issues, memory problems, poor growth, hair and skin problems, low immunity, and other conditions. Babies up to 1 year need 2.2–2.9 g/kg body weight daily; older children need 36–87 g/day, mainly from animal sources.
- Animal protein sources: milk, low-fat cheese, cottage cheese (5–9% fat or fat-free), eggs, fresh fish and seafood, lean beef, lamb, chicken, turkey (preferably white meat).
- Plant protein sources: legumes (kidney beans, lentils, chickpeas), plus nuts and seeds (pumpkin, sunflower, flax), potatoes, avocados, dried and some fresh fruits.
B vitamins. The B vitamin group is vital for overall health and is involved in many bodily processes. Children with ADHD especially need a diet rich in these vitamins, as deficiencies primarily affect the nervous system. Pay special attention to vitamins B1, B3, B6, B9, and B12. For example, not getting enough B1 (thiamine) can lead to irritability, memory issues, poor concentration, and trouble sleeping, while lack of B3 results in insomnia, depression, and irritability. A child’s diet must include fish, meat, legumes, and fermented dairy. Some studies show that B vitamin supplements improve learning and reduce behavioral problems in children.
Rule 9
Magnesium. Magnesium aids nerve function, relieves stress, helps sleep, and supports healthy glucose metabolism. When magnesium is lacking, children can become more emotionally unstable, showing signs such as frequent tantrums, moodiness, crying, anxiety, or melancholy. Sleep may become restless, and attention and memory can decline.
To replenish magnesium, eat more nuts (almonds are best), pumpkin seeds, flaxseed, kidney beans, wheat germ, oats, rye, buckwheat, bananas, leafy greens, and drink mineral water.
Rule 10
Ensure your child gets enough Omega-3 fatty acids. Omega-3s are necessary for healthy vision and brain development. They also support brain, heart, and immune system function, improve skin and nail health, and are powerful antioxidants.
The best sources of Omega-3s are fatty and semi-fatty fish (salmon, tuna, trout), seafood, raw nuts, flaxseed, flaxseed oil, and sesame oil.
Your child’s diet should be natural, varied, tasty, and rich in essential vitamins. Unfortunately, it’s not always easy to obtain all the needed nutrients from daily meals—food quality can be inconsistent. Also, consider your child’s taste preferences and your family’s financial situation. Consult a specialist to select the right vitamin complex for your child.