If your child has been diagnosed with ADHD (Attention Deficit Hyperactivity Disorder) you’re probably always on the lookout for ways to help them focus, manage their energy, and feel more in control. While treatments like behavioural strategies and medication can be a big part of managing ADHD, many people don’t realise that what your child eats can also have an impact. Certain foods are known to support brain function, help with concentration, and even improve behaviour. Knowing which foods to include in their meals (and which ones to cut down on) could make a noticeable difference in their daily life.
In this post, we’ll chat about six foods that might help with focus and behaviour in kids with ADHD. These foods can support brain health, keep hyperactivity in check, and help balance their mood. Whether you’re thinking about school lunches or dinner at home, these suggestions are simple to include in your child’s everyday diet.
Before we get into the specifics, we’ll go over some basic diet tips that can help your child stay on track. These ideas are meant to be an extra tool to support the treatments you’re already using, and hopefully make meal planning a bit easier!
ADHD in children vs adults: what’s the difference?
ADHD can look quite different in children compared to adults. While both groups may experience similar challenges with focus, hyperactivity, and impulsivity, the way these symptoms show up can vary depending on age.
For children, ADHD is often more about high energy levels, trouble sitting still, and difficulty focusing on tasks for a long time—especially in school settings. You might notice your child struggling to follow instructions, acting impulsively, or seeming distracted even in calm environments. In children, hyperactivity tends to be more noticeable, and it can often result in behavioural challenges both at home and in school.
On the other hand, ADHD in adults often looks more like trouble managing time, staying organised, and keeping focus over longer periods. Adults might not display as much physical restlessness but may still find it hard to keep their thoughts on track, which can impact work and relationships. Adults with ADHD may also struggle with procrastination, forgetfulness, and feeling overwhelmed by everyday tasks.
Understanding these differences is key when considering dietary changes for your child. Kids’ brains are still developing, and their nutritional needs differ from those of adults. While adults might focus on reducing distractions, children often benefit more from foods that help balance energy levels and improve concentration.
6 foods to support focus and behaviour in kids with ADHD
Now that we’ve covered the basics of ADHD and how it can differ for children, let’s dive into some practical tips: the foods that can make a difference. Nutrition isn’t a cure, but certain foods have been shown to help with focus, mood, and overall brain function. Here are six foods that could help your child stay more balanced and attentive during the day.
1.Oily fish
Rich in omega 3 fatty acids, oily fish like salmon, mackerel, and sardines are great for brain health. Omega-3s have been linked to improved focus and behaviour in kids with ADHD, making these types of fish an ideal choice. If your child isn’t a fan of fish, you can also find omega-3s in flaxseeds or walnuts.
2.Eggs
Eggs are an excellent source of protein and essential nutrients like choline, which supports brain development and function. A breakfast that includes eggs can help your child feel fuller for longer and support their focus throughout the morning.
3.Leafy greens
Vegetables like spinach and kale are packed with iron, which helps oxygen flow to the brain. A lack of iron has been linked to problems with attention and energy levels, so including these greens in meals can make a big difference.
4.Whole grains
Whole grains like oats, brown rice, and whole wheat bread release energy slowly, preventing blood sugar level spikes that can make hyperactivity worse. A steady release of energy helps children stay focused for longer periods.
5.Berries
Berries such as blueberries, strawberries, and blackberries are full of antioxidants that protect the brain from oxidative stress. Studies suggest they may help improve memory and focus, making them a great snack for kids with ADHD.
6.Beans and lentils
These are high in fibre and protein, keeping energy levels stable and reducing mood swings. Beans and lentils also provide essential minerals like magnesium, which is linked to better concentration.
Foods to avoid for kids with ADHD
While we’ve talked about the foods that can help improve focus and behaviour, it’s also important to be mindful of certain foods that might worsen ADHD symptoms. Some ingredients and additives can lead to hyperactivity, mood swings, or make it harder for kids to concentrate. By limiting these, you might notice an improvement in your child’s overall behaviour and attention span.
Sugary snacks and drinks
Foods with high sugar content, like sweets, biscuits, fizzy drinks, and even some fruit juices, can cause blood sugar spikes and crashes. This can lead to bursts of hyperactivity followed by tiredness, making it harder for your child to stay focused and calm. Opt for whole fruits and snacks with natural sugar instead.
Artificial colours and preservatives
Some studies suggest that artificial food dyes, like those found in sweets, brightly coloured drinks, and processed food, may contribute to hyperactivity in children with ADHD. Preservatives, such as sodium benzoate, are also linked to behavioural issues. It can help to check labels and choose foods with fewer artificial additives.
Highly processed foods
Packaged meals, fast food, and heavily processed snacks often contain high levels of salt, unhealthy fats, and additives. These foods can negatively affect mood and energy levels. This is why it’s a good idea to focus on fresh, whole foods instead.
Caffeine
Caffeine, found in some sodas, energy drinks, and even chocolate, can increase restlessness and decrease focus in children with ADHD. Limiting or avoiding these sources of caffeine may help your child stay more settled and attentive.
Practical tips for incorporating ADHD-friendly and nutritious foods into your child’s diet
Making changes to your child’s diet might seem tricky, especially if they’re a picky eater. But with a few practical tips, you can introduce foods that support focus and behaviour without overwhelming them (or yourself!). Here are some easy ways to build a healthy dietary pattern:
Start small
You don’t need to overhaul your child’s entire diet overnight. Begin by swapping out one or two snacks for healthier alternatives. For instance, replace sugary snacks with fresh fruit or switch from white bread to whole grain. Small changes like these can make a big difference over time.
Get them involved
Kids are often more open to trying new foods if they have a say in what they’re eating. Take them grocery shopping with you and let them pick out some fruits, vegetables, or healthy snacks they’re curious about. You can also involve them in the cooking process. Ask them to help you stir a pot or put ingredients together. This can make mealtime feel more fun and less forced.
“Hide” the healthy stuff
If your child isn’t keen on greens, you can find creative ways to sneak them into meals. Add spinach or kale into smoothies where the flavour gets hidden by fruit, or blend vegetables into sauces for pasta. This way, they’re getting the nutrients without the fuss.
Offer variety
ADHD-friendly foods don’t have to be boring. Create colourful, exciting plates by mixing up the foods you offer. Add berries to breakfast, serve whole grain wraps with different fillings, or try a new type of fish each week. The more variety you introduce, the more likely they are to find something they enjoy.
Set a routine
Sticking to a regular mealtime routine can help with behaviour and cognitive function. Try to serve meals and snacks at roughly the same time each day. This can also prevent them from getting overly hungry or tired, which can sometimes trigger hyperactivity or mood swings.
Start early with a balanced diet
The journey towards supporting ADHD with nutrition doesn’t have to start when your child is older—it can begin as early as when they’re weaned as a baby. Introducing a variety of healthy foods and avoiding food additives from the start helps set the foundation for good eating habits. Offering a mix of fruits, vegetables, whole grains, and healthy proteins during the weaning process gives your child the nutrients they need for brain development. Establish a balanced diet early on to make it easier for them to accept these foods as they grow, reducing the likelihood of picky eating later. While you can’t predict ADHD, getting ahead with a good diet during those early years is one of the best ways to give their brain and body a healthy start. Should your child receive an ADHD diagnosis as they grow up, having healthy routines in place would also reduce the need for dietary interventions or the need overhaul their eating habits.
Should you consider supplements for kids with ADHD?
There are many options available when it comes to children’s supplements and vitamins, and some parents look to them as an additional way to support their child’s ADHD management. Supplements like omega-3 fatty acids, magnesium, and zinc are commonly found in products aimed at promoting focus and brain health. However, before introducing any supplements, it’s important to consult with a healthcare professional to make sure they’re the right fit for your child. While supplements can complement a healthy diet, they shouldn’t replace whole foods or other treatment strategies. With so many options on the market, it’s key to choose products that are both safe and suitable for your child’s specific needs.
When considering supplements to help manage ADHD in children, several vitamins and minerals show potential. Commonly recommended ones include:
- Omega 3 fatty acid: Support brain function, commonly found in fish oil.
- Zinc: May reduce hyperactivity and impulsivity.
- Iron: Important for children who may be iron-deficient, as low levels are linked to attention issues.
- Magnesium: Helps calm the nervous system and improve sleep.
- Vitamin B6: Supports neurotransmitter function and has been linked to symptom improvement.
- Vitamin D: Vital for brain health and mood regulation, especially for children who are less exposed to sunlight.
Why is hydration important for active kids with ADHD?
Children with ADHD tend to be very active, which makes staying hydrated even more important. Being constantly on the go means they can lose fluids quickly, and even mild dehydration can impact their focus, mood, and energy levels. For kids with ADHD, this can make symptoms like restlessness and difficulty concentrating worse. Encouraging regular water intake, instead of sugary or caffeinated drinks, helps keep their brain functioning well and supports their physical activity. Packing a water bottle for school and ensuring they take breaks to drink throughout the day can go a long way in helping them feel and perform their best.
Why exercise and vitamin D really matter for kids with ADHD
Getting enough physical activity is especially important for kids with ADHD. Regular exercise can help manage hyperactivity, improve focus, and boost mental health. Active play, sports, or even just time outdoors can help your child burn off excess energy and reduce restlessness. It’s also an opportunity for them to get vitamin D from sunlight, which is vital for brain function, mood regulation, and overall health. Since many children don’t get enough vitamin D, especially in colder months, it’s worth considering a supplement. Balancing exercise with a healthy dose of vitamin D can support both your child’s physical and mental well-being.
Wrapping up: Nutrition and ADHD management
While there’s no single solution for managing ADHD, focusing on your child’s diet can support their overall well-being. Incorporate healthy food to promote brain health and keep them hydrated. Stay mindful of what might trigger hyperactivity or mood swings. This can help create a balanced environment that makes managing ADHD symptoms a little easier. It might also reduce the need for ADHD medication. Start with healthy habits early on. Offer brain-boosting foods during weaning and keep them hydrated to set the foundation for long-term benefits.
Remember, every child is unique, and what works for one might not work for another. A combination of good nutrition, proper hydration, and support from healthcare professionals can make a positive difference. Be patient with the process and try to make small, manageable changes over time. Your efforts will go a long way in supporting your neurodivergent child, particularly if they have an ADHD diagnosis.
Do you have good tips to support kids with ADHD through healthy eating?
