Diet does not cause ADHD or cure it, but certain dietary adjustments might help improve symptoms.
Carbohydrates
Children’s diets should include 1/3 complex carbohydrates like whole grains, rice, pasta, and potatoes with their skin on (jacket potatoes, wedges), as these slowly release energy, aid digestion, and have fibre. Simple carbohydrates, found in sweets, biscuits, and fizzy drinks, provide quick energy but often cause a sudden drop, potentially impacting focus and mood.
Recognise efforts
Sometimes, and despite best efforts, things will not go to plan, and things can be challenging.
When this happens, try and make an effort to notice what your child is trying to achieve. When things go wrong, focusing on small improvements can help develop larger skills.
Fruit and vegetables
Fruit and vegetables are:
Your child should aim to eat five portions of fruit and vegetables each day, which can be:
Fruit and vegetables are crucial for development and growth, including development of your child’s
brain.
Protein (meat, fish, eggs and beans)
This group of food provides your child with protein which is essential for growth and development.
Fish
Oily fish can be high in fatty acid, omega-3. There is some research to show that omega-3 can help reduce behavioural problem and promote brain function, as well as help keep your child’s heart healthy.
The NICE guidelines do not recommend dietary fatty acid supplements as a treatment for ADHD in children and young people.
Dairy
Dairy products, like milk, cheese, and yogurt, are important because they have a lot of calcium, which is crucial for our bodies. It’s recommended to have about 3 servings daily. However, there’s mixed evidence about a type of protein called casein in milk that might make ADHD symptoms worse. If you notice any changes in your child’s behaviour after they consume dairy, consider consulting a dietician.
Foods high in fats and sugar
Try to limit foods like sweets, chocolate, and fried food as they can potentially have an effect on behaviour.
E-numbers
E-numbers are synthetic food dyes and preservatives added to improve appearance and taste. Certain additives associated with heightened hyperactivity include:
Caffeine
Caffeine can affect a child’s behaviour. To reduce its impact, opt for decaffeinated foods and drinks and limit chocolate and fizzy drinks.
Hydration: Aim for 6 to 8 glasses of fluid daily. If this is a struggle, place a one-litre water bottle in the fridge for them to easily monitor their water intake.
Involve your child in food
The Humber Sensory Processing Service is a specialist service providing support to children who have sensory processing differences.
We offer specialist interventions to support children, young people, and those who care for them, with a learning disability.
Reach out to our team to find out more information about the service we provide.