No food can cause ADHD on its own. Prioritizing whole foods, calcium, and healthy fats and limiting sugar and ultra-processed foods is beneficial for most children.
There’s no evidence that diet can cause ADHD in children or that diet alone can account for symptoms.
However, diet plays a crucial role in physical and mental health, especially for growing children.
Like adults, children benefit from a diet that focuses on whole foods and limits ultra-processed foods. While diet may or may not improve children’s symptoms of ADHD, it will lay a foundation for overall good health.
Fruits and vegetables
Fruits and vegetables are full of fiber, vitamins, and other important nutrients. They’re easy to pack in school lunches, and fruit can also satisfy a sweet tooth.
For younger kids, it may be beneficial to cut fruits and vegetables into slices or bite-sized pieces.
Snacks with fruits and vegetables
Whole grains
Whole grains are unrefined grains that contain bran and germ. They provide fiber, B vitamins, and minerals.
Some examples of whole grains include:
Protein
Protein is essential for muscle and tissue growth.
Some examples of protein sources include:
Some dairy alternatives, such as soy milk, can also be high in protein. However, options such as almond and oat milk can have less protein than dairy milk. When selecting a dairy alternative, be sure to check the protein content.
It is best to limit or avoid processed meats.
Healthy fats
Fat is essential for energy and cell growth and to help the body absorb vitamins A, D, E, and K. Pick a good selection of foods with healthy fats from the list below.
Monounsaturated fats
Polyunsaturated fats
Omega-3 fatty acids
- herring
- mackerel
- salmon
- sardines
- flaxseeds
- chia seeds
- walnuts
Snacks with healthy fats
Calcium-rich foods
Calcium is a mineral crucial for bone health, especially during early childhood and adolescence.
Calcium is present in:
| Instead of this | Choose this |
|---|---|
| • prepackaged fruit-flavored snacks | • real fruit, such as apples, oranges, bananas, pears, nectarines, plums, raisins, grapes • homemade fruit smoothie • dried fruit without added sugar |
| • potato chips and other crunchy munchies | • pan-popped popcorn with little or no butter and salt • baked whole grain chips or pretzels • diced carrots and celery with hummus • broccoli and cauliflower with fresh salsa or yogurt dip • roasted chickpeas |
| • ice cream | • plain yogurt sweetened with fruit • chopped watermelon and cantaloupe or other fruit mixture • homemade fruit smoothies |
| • candy bars, cookies, and other sweets | • dried fruit and nut mixture • dark chocolate-covered fruit |
| • popular kids cereals | • whole grain, high fiber cereal, with fresh berries and nuts |
| • instant oatmeal packets with added sugars | • plain oatmeal with bananas, berries, or stone fruit |
Experts have not found that any specific food can cause ADHD or worsen its symptoms. However, some people say that specific foods have an effect.
Food coloring
A 2022 review of studies found some evidence of an association between food dye consumption and activity and attention in children. However, additional research is needed.
Another 2022 review of studies found that blue food dye may be associated with ADHD symptoms in children.
Many foods marketed to children, such as cereals and fruit drinks, use food dyes to make them brightly colored. Eliminating these foods from your child’s diet may help manage their symptoms.
Sugar
A
However, eating too much sugar can increase other health risks, such as:
- obesity
- type 2 diabetes
- heart disease
Sugary foods are often high in calories but low in nutrition. A piece of fruit, such as an apple, provides vitamins, minerals, and fiber as well as natural sugar.
If you notice that a particular food or ingredient seems to aggravate your child’s symptoms, talk with your child’s doctor. They may recommend eliminating it from their diet to see whether it makes a difference.
Here are some more tips that may help manage your child’s diet.
Establish a routine
Most children benefit from routine, and this can be especially helpful for a child with ADHD. Where possible, schedule regular meal and snack times.
This way, it is easier to provide healthy foods and avoid giving them ultra-processed foods in a pinch.
Avoid fast food restaurants and ultra-processed food aisles
Instead of keeping ultra-processed foods in your home, stock up on fruits and veggies.
Good options include:
- cherry tomatoes
- slices of carrot, cucumber, or celery
- slices of fruit
- cheese sticks
- plain yogurt mixed with berries
Avoid sudden changes
It can take time for a child to move away from junk food. If you make the switch gradually, they may notice that they start to feel better and enjoy the variety fresh foods can offer.
Find attractive foods
Aim for a variety of colors, textures, and flavors, and encourage your child to help with the preparation and presentation.
Talk with a health professional
Your child’s doctor or dietitian can advise on healthy eating as well as the need for multivitamins and other supplements.
Set an example
Your child is more likely to want to eat healthily if they see you doing the same. Eating together can also make mealtimes more fun.
Research has not shown that any specific food can cause or cure ADHD. But, to help keep a child healthy, it’s best to avoid excessive sugar and ultra-processed foods. Focus on whole foods, calcium, and healthy fats.
Healthy food choices can help keep you and your child fit and fueled to face any challenges.
