5 Rules For An ADHD Friendly Diet
5 Rules For An ADHD Friendly Diet
ADHD-Friendly
Diet
ADDitudeMag.com
3
2. Limit foods high in artificial colors,
sweeteners, or preservatives.
Some studies suggest that artificial food dyes and flavors may contribute to
ADHD symptoms, particularly in children. No similar studies have been
done on adults, but anecdotal evidence — and general knowledge about
food sensitivities — suggests that the link between food dyes and hyperac-
tivity may continue beyond adolescence.
• S
ubstitute 100 percent fruit juices — or if you’re able, plain water Feed Your Child’s
— for any soft drink, sports drink, or other sweet beverage that you Focus
drink on a day-to-day basis.
Learn more about the
• B
ake your own desserts. Candy, cake mixes, and many store-bought role of artificial colors
sweets have artificial colors and flavors. and flavorings in ADHD
symptoms at
• Th
ink beyond food. Artificial dyes lurk in a lot of products we use http://additu.de/feed
every day, like toothpaste, mouthwash, or even medicine. Make sure
you check the ingredient list on any product that goes in your mouth.
TO-DO: Starting a fish oil regimen is a smart choice for many children and
adults with ADHD. Before you get started, here’s what you need to know:
5 Rules for an
• Th
e two main omega-3 fatty acids found in supplements are eicosa- ADHD-Friendly
pentaenoic acid (EPA) and docosahexaenoic acid (DHA). It appears
Diet
from the editors of
4
that most benefits are derived from omega-3 products that contain
more EPA than DHA.
ost doctors recommend a total dose of 2,000 mg for adults; Dr. Hal-
• M
lowell recommends as much as 5,000 mg for adults (the FDA has only
determined that fish oil is safe in doses up to 3,000 mg).
TO-DO: How do you know if you have a food sensitivity? Try an elimi-
nation diet; avoid one or more foods for at least three week before rein-
troducing them to determine their impact on ADHD symptoms. You
can eliminate as many potential triggers as you choose, but many par-
ents and adults find it easier to eliminate just one at a time.
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5. Watch the sugar.
Many people affected by ADHD — particularly parents — are convinced
that eating sugar has a negative effect on ADHD symptoms and makes chil-
dren more hyperactive. The actual research, however, is mixed: some stud-
ies link sugar consumption to impulsive or destructive behavior in children
with and without ADHD, while others find no connection between sugar
and symptoms.
Still, most health experts agree that less sugar is better. It has no real nutri-
tional value, and may be taking the place of other nutrients that keep kids
and adults with ADHD calm and focused. If you think sugar increases your
hyperactivity or inattention — or if you just want to cut it out for health rea-
sons — be aware that it hides in your food under various disguises. Look for
ingredients like “corn syrup,” “dehydrated cane juice,” or anything that ends
with “-ose,” a suffix used to indicate different sugars.
TO-DO: To reduce your sugar intake, follow these steps: Sugar and ADHD
• Check labels. Sugar can lurk where you least expect! A few seconds Learn about sugar’s impact
reading a label at the grocery store can go a long way toward manag- on your or your child’s
ing ADHD symptoms. brain at http://additu.de/
sugar
anage what you bring home. It’s easier to eat sugar if your pantry
• M
is filled with cookies. If you are craving a cookie (or any sweet treat),
go out and buy one to enjoy — instead of buying a family-sized box at
the grocery store and bringing it home.
5 Rules for an
ADHD-Friendly
Diet
from the editors of
6
ADDitude eBooks
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ADHD Vitamins and
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A Parent’s Guide to ADHD, Diet, and Nutrition Find out which herbs, vitamins,
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What is a good ADHD diet? Is sugar the enemy? What about gluten? Dairy?
In this comprehensive special report, we detail the connection between 9 Foods to Eat (And Avoid)
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Fish Oil for ADHD
Learn how omega-3 supplements
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Mindfulness and Other Natural Treatments adults with ADHD.
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Expert Webinar Replays:
ADHD-Friendly Nutrition Strategies for Your Child
FREE ADHD
& Teen
Newsletters from
ADDitude
>> http://additu.de/nutrition-strategies Sign up to receive criti-
In this expert webinar, learn how artificial food colors can affect your child, cal news and information
about ADHD diagnosis
how to test for some of the most common food sensitivities, the pros and
and treatment, success at
cons of the Feingold Diet, and more — with Laura Stevens, M.S. school, adult ADHD, and
parenting strategies:
Healing the ADHD Brain: Interventions and Strategies http://additu.de/newsletter
that Work
Adult ADHD and LD
>> http://additu.de/healing Expert advice on managing your
There’s no one-size-fits-all approach for treating ADHD. Here, Daniel G. household, time, money, career,
Amen, M.D., explains treatment options ranging from medication and sup- and relationships
plements to diet and exercise. Parenting Children with
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How Diet, Sleep, and Exercise Reduce ADHD Strategies and support for par-
Symptoms ents on behavior and discipline,
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>> http://additu.de/natural tion, and making friends.
Medications are an important part of the treatment toolkit for many with
ADHD and LD at School
ADHD. But they don’t work for everyone, and don’t always control every How to get classroom accom-
symptom — which means that kids with ADHD needs a holistic treatment modations, finish homework,
plan that incorporates diet, sleep, and regular exercise in order to get the work with teachers, find the right
schools, and much more.
best results. In this expert webinar, learn how to set up the most effective
plan for your child’s needs. Treating ADHD
Treatment options for attention
Neurofeedback and Cognitive Training for Kids deficit including medications,
food, supplements, brain training,
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Is brain training — including neurofeedback and cognitive training (CT) therapies.
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For Women with ADHD
Naomi Steiner, M.D., shares the research behind some computer-based al- Managing ADHD on the job,
ternative therapies so you can make an informed decision before treating running a household, dealing
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Sound Medicine for Your Child’s ADHD Brain
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Music can be a powerful catalyst for learning in children with ADHD or
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