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Eating well is essential for everyone’s health! But for people with ADHD, learning disabilities and autism symptoms, a healthy diet is especially important.

Good nutrition helps them feel energized, protecting them from feeling tired and unable to concentrate. Healthy, protein-rich food is important for building their brains’ neurotransmitters. On the other hand, certain foods, like sugar, artificial food coloring food can have a negative impact. 

Making sure you’re getting good, nutritious food and avoiding problematic ones will ensure your immune system is getting the help it needs.

And it’s not hard, either! You don’t need to be a nutritionist to understand how to keep up with a good basic healthy diet.

Video: Learn how a good diet can improve ADHD

Many adults and children with ADHD take Ritalin and Adderall for their ADHD, and these drugs are helpful. Unfortunately, they can also have side effects like suppressing their appetite and disturbing their sleep patterns. If you’re finding you’re not eating enough and , it can be a good idea to eat several smaller meals during the day, instead of just three big ones.

For instance, have protein bars or protein shakes in between larger meals — you can keep a few protein bars or some shake mix in your bag so you can have something on the fly if need be.

Further Reading: What can I do if my ADHD medication causes loss of appetite?

Testing and detecting food sensitivities and allergies will help you improve your diet overall, which will improve some of your symptoms.

Podcast: How Diet, Sleep, Exercise & Behavioral Interventions Can Reduce ADHD Symptoms in Children. 
by Sandy Newmark, M.D.

Food Sensitivities, Allergies and ADHD 

There are a number of foods ADHD people should avoid, as they can aggravate attention deficit hyperactivity disorder symptoms. In general, avoid food with simple carbs, especially sugar, corn sugar, and high fructose corn sugar, which is often used as an additive in processed food.

Avoid sugary sodas! Avoid foods with artificial ingredients and artificial dyes. Some have been found to worsen ADHD symptoms.

Individuals with ADHD should also be aware of any food sensitivities and allergies they may have, as they can worsen ADHD symptoms. In fact, having both ADHD and food sensitivities is common. Learn what your problem foods might be, and learn to steer clear of them.

A food sensitivity is rarely as serious as the worst allergies, but it can cause various negative physical problems like bloating and nausea. It is something you can often determine by yourself. If eating a certain food is followed by unpleasant feelings in your digestive system, it is possible that you have a sensitivity to it. Try cutting it out from your diet and see if the problem clears up. 

Dairy: Some people are sensitive to lactose, which is found in dairy products like milk and cheese. If you need to avoid lactose, there are many options these days:  Lactaid milk (also Lactaid cheeses), almond milk, coconut milk, oat milk, and soy milk.

Wheat /Gluten: Some people may have mild sensitivities to wheat. Others have severe allergic reactions. Some children that do often outgrow them by the age of 16 according to the Mayo Clinic.

An allergy is when your body over-reacts to certain substances that are normally not a problem. Some allergic reactions are relatively mild and may involve nothing more than a runny nose or a rash. Others, however, can be life-threatening, as they constrict breathing and create other serious problems.

Some people have severe reactions to such ordinarily harmless foods as peanuts and shellfish. Work with your doctor or allergist to determine if you have any allergies and adjust your diet accordingly.

By the way, in these stressful times, it’s worth noting that stress makes allergic responses worse! 

Podcast: The Latest Science on ADHD and Food Dyes, Nutrition, and Supplements. 
By: Dr. Joel T. Nigg 

Supplementing a Healthy Diet

Eating a healthy food , well-rounded elimination diets is the foundation of a healthy lifestyle.
In addition, some supplements can be helpful and managing adhd some of which we describe below. Be sure to let your doctor know if you’re taking supplements as they might interact with other medications you are taking.

Video: How to Start Eating Well When You Have ADHD

Vitamin C acts as a natural antihistamine and helps boost the immune system

Zinc is necessary for the immune system and is helpful for individuals with ADHD. A zinc deficiency can increase your risk of fighting infection. Some research shows zinc can improve learning memory

Green tea can help the immune system and has EGcG, an anti-inflammatory. Green tea is high in caffeine though, so consume in moderation.

Magnesium helps relaxation by supporting the nervous system, improves brain energy and supports serotonin Magnesium benefits research. Spinach is rich in magnesium.

B Complex vitamins offer a combination of 8 different vitamins that are important for our body. They are responsible for converting food to energy. You can take B complex or you can take the specific vitamins separately. 

B-12 and B-6 are helpful for ADHD. B-12 helps with iron deficiency. Often people diagnosed with ADHD suffer from a B-12 deficiency. B- 6 can improve fatigue and can increase alertness best taken as B6 with Magnesium.

Studies have shown it to improve ADHD symptoms.

D3 — Very helpful for ADHD and many human biology including immune system How Does Vitamin D Help ADHD

Ginko can improve ADHD cognitive function.

GingerTurmeric is an antioxidant and anti-inflammatory improves the immune system. You can add it to your food and add to your smoothies etc. It best to use organic.

Fatty acid omega 3 — either from supplements or from natural foods — will help increase brain function. Good natural sources of omega-3 fatty acids are wild-caught fish like salmon and mackerel, and from vegetable sources like avocado, walnuts, and almonds. They can also be taken in capsule forms, such as fish oil and flax oil capsules.

ProbioticsRecent studies show probiotics (those with Lactobacillus rhamnosus LGG)  to improve cognitive function in ADHD. 

Water  — Water is not just a supplement, obviously, but an essential part of one’s daily diet. Make sure to drink enough water!  Water transports nutrients and oxygen to our cells. It prevents dehydration, especially in warm weather.

Video:  7 Strategies to Reverse ADHD
By Mark Hyman, MD

Summary: A Good Diet and a Healthy Lifestyle Offers Positive Benefits for Everyone

Simple changes to your diet can help improve your overall health and help maintain your energy level and improve your immune system. Eating a poor diet reduces physical and mental health. Eating a nutritious diet filled with fruits and vegetables.

Eat good quality proteins that will help you maintain a healthy body, maintain your weight, and prevent obesity, which can cause diabetes. So eat well! 

References

Effects of a few food diets in attention deficit disorder.
C.M. Carter, M. Urbanowicz, R. Hemsley, L. Mantilla, S. Strobel, E. Taylor
Download

Stress on Disease
Dr. Sheldon Cohen Carnegie Mellon university 

Lead Photo by Magalie DePreux


zahavit paz ldrfaZahavit Paz is a co-founder of LD Resources Foundation. She’s a graduate of CUNY Graduate disabilities study program. She is often a presenter on Assistive Technology at professional conferences in schools and colleges and has written extensively on her personal struggle with Dyslexia and ADHD.  She is an advocate for individuals with LD and provides resources and information through the LDRFA website. More info about Zahavit Paz.