The Best ADHD Diet for Children: A Dietitian’s Guide

I think we can all agree that feeding kids can be challenging, but feeding a child with ADHD can add an extra layer of overwhelm. The question is: what is the best ADHD diet for children? As a dietitian mom, I’ve got you!

Paying attention to nutrition is, of course, essential for proper growth and development for any child. It can also play a critical role in managing ADHD, but this is often overlooked. As a mom and neurodiversity-affirming dietitian, I’m here to help. This guide will help you understand which foods and nutrients are most important to focus on to support your child with ADHD in meeting their unique needs. Let’s get started!

Focus on the How of Feeding First

Yes, getting enough nutrition to support your child’s growth and development is crucial. However, the “how” of feeding is just as important, if not more, when it comes to supporting your child with ADHD. Every child will have different needs and behaviors around food. By focusing on the “how” of feeding, we can better support the nutritional and emotional well-being of our kids, helping them to thrive in an environment that acknowledges and embraces their unique needs. Before you read any further, you may want to start with our post about managing common feeding concerns, including picky eating and ADHD.

The Impact of ADHD Medication on Nutritional Status

We can’t talk about ADHD nutrition without understanding one of the biggest factors that may affect it—medication. ADHD medications are known to cause a loss of appetite, which is why proper nutrition is so important.

When children experience reduced appetite, they may be at risk for nutrient deficiencies, inadequate weight gain, and growth issues, which can also impact the effectiveness of their medication. Good nutrition helps children feel and function better, supports their medication management, and promotes healthy growth and overall nutritional status. Read more about diet and medication for ADHD.

The Best ADHD Diet for Children

So, you might be wondering, “Is there an ADHD diet that my child should be following?” My short answer is, not really. To be clear, no research indicates that any particular food or nutrient prevents or “fixes” ADHD. Instead, the best approach is to offer your child a variety of foods with a consistent mealtime schedule, combined with medication management and behavioral therapy; all of these components work together to support your child. I can bet my bottom dollar that you’re already doing the best you can when it comes to nutrition, and that is something to celebrate!

Every child with ADHD is unique, and every family situation is too. There’s no one-size-fits-all and it’s important that families are supported based on their unique needs. If seeking one-on-one support is accessible, we do recommend seeing a dietitian who has training in neurodivergence and ADHD.

With that said, some key nutrients play an extra important role in ADHD behavioral management. Let’s walk through them!

Protein, Fibre and Dietary Fat

Aim to prepare meals that contain a good quality protein source for kids, dietary fibre (from whole grains, fruits, and vegetables), and fat (from vegetable oils, butter, avocado, nut butter, etc.). All 3 of these nutrients help to slow digestion and promote more stable blood sugar and energy levels throughout the day. And if you really want to nerd out on the science, protein is essential for the production of neurotransmitters (chemicals in the brain) that help regulate mood and behavior. You can find protein in foods such as beans, lentils, meat, fish, shellfish, tofu, nuts, seeds, milk, yogurt, cheese, eggs etc.

Fibre and Water

Children with ADHD often don’t get enough fiber in their diet (hello, uncomfortable constipation!), partly because picky eating and sensory differences can lead to avoiding fruits and vegetables. Including nuts, seeds, and whole grains like brown rice or whole grain pasta, along with fruits and vegetables (fresh, frozen, canned, or dried are all good!), can boost your child’s fiber intake.

It’s especially important for kids with ADHD to consume enough fiber and fluids daily, as they may have a harder time remembering to drink water or recognizing their thirst cues. Ensuring they stay hydrated can help prevent constipation, which in turn can improve their attention and mood. Sending your child to school or daycare with a sturdy refillable water bottle can ensure they have access to water throughout the day (plus, give these fun hydration tips a try). Proper hydration and a fiber-rich diet are crucial for their digestive health and overall well-being.

Omega 3 Fats

Two important Omega-3 fats, EPA and DHA (essential fatty acids), are involved in brain health and neurodevelopment. Studies have shown that omega 3 fats can improve ADHD symptoms in some children, especially if they are deficient. Sources include fatty fish such as salmon, mackerel, sardines, and omega-3 supplements (from fish or algae sources).

Vitamin D

Vitamin D is essential for brain function and development. Vitamin D deficiency is common in North America and needs to be supplemented daily because food sources and sun exposure typically do not provide the body with sufficient vitamin D. Vitamin D fortified milk and beverages, fatty fish, eggs, and UV-exposed mushrooms are good food sources. All children should be on a vitamin D3 supplement of 400-600 IU per day.

Iron

Some studies have found that kids with ADHD can have lower levels of ferritin⁽⁴⁾ (a storage form of iron found in the blood). Iron is essential for the production of dopamine (a brain chemical) important for attention and cognitive function. Correcting iron deficiency or low iron stores may help improve ADHD symptoms in some children. Food sources include meat, poultry, shellfish, beans, lentils, pumpkin seeds, spinach, fortified cereals etc.

Zinc

Lower zinc levels seem to correlate with higher severity of ADHD symptoms⁽⁴⁾. Zinc is a key mineral in neurotransmitter regulation and brain function. Meat, poultry, shellfish, eggs, legumes, nuts, seeds, and fortified cereals are good sources of zinc.

Magnesium

Getting enough magnesium has a calming effect on the body, helping to reduce ADHD symptoms⁽⁴⁾. It is a key nutrient involved in regulating stress hormones, and promoting improved sleep quality. Sources of magnesium include leafy greens, whole grains, nuts, seeds, legumes, avocado, fish etc.

Supplements and ADHD

You might be wondering, “Okay, so should my child take a nutritional supplement to cover all of these nutrients?” My answer: it depends. It depends on your child’s dietary intake, growth patterns, and other factors.  For example, as a dietitian, before placing any child on a mineral supplement (ie. Iron, magnesium, and zinc) I would need to do an in-depth assessment to look for any deficiencies and regular checkups to monitor a child’s status. Always consult with your child’s pediatrician and/or registered dietitian. As mentioned above, Vitamin D is the only supplement that I recommend across the board for all kids, including those with ADHD.

Sample Menu Plan for a Child with ADHD

If you want a bit of inspiration for what a mealtime routine could look like, here’s an example. Offering meals and snacks every 2-3 hours (with flexibility!) helps give kids with ADHD enough opportunity to fill their tummies throughout the day.

Breakfast

• Scrambled egg
• Sprouted grain toast with butter
• Orange slices
• Milk

AM Snack

• Probiotic yogurt
• Sliced banana

Lunch

• Canned salmon salad made with chopped celery, mayonnaise in a whole grain tortilla
• Add in spinach and chopped cucumber
• Apple on the side

PM Snack

• Whole grain granola bar (fortified)
• Cheese stick

Dinner

• Pasta and meat sauce
• Green beans and carrots
• Garlic bread

Bedtime Snack

• Cheerios (fortified) and milk

FAQs

What about probiotic-rich foods and ADHD?

Gut dysbiosis (a.k.a. imbalance in gut bacteria) is often seen in kids with ADHD⁽¹⁰⁾. While emerging evidence shows promise in probiotic supplementation to help manage ADHD, further research is still needed. Longer-term studies are required to understand all possible side effects and uncover the best strains/dosages of probiotics for kids with ADHD. For this reason, I recommend parents with kids who have ADHD apply the same general population strategies to improve gut health in their children:

Aim to offer your child one (or more) “alive” foods a day, meaning that they contain live beneficial bacteria called probiotics. Probiotics improve your child’s gut health, which is linked to brain health and mood regulation. Probiotic-containing foods include yogurt, kefir, and fermented foods (sauerkraut, miso, tempeh, and kimchi) etc. A fiber-rich diet (containing whole grains, vegetables, fruit and legumes) will provide food (prebiotics) for these beneficial bacteria in the gut (in the form of prebiotics) which help them flourish and improve overall gut health!

Does my child need to avoid certain foods?

Unfortunately, there is no magic bullet when it comes to foods kids should avoid to improve ADHD symptoms. Each child is unique in what foods or ingredients may trigger or worsen their symptoms. Some children might not experience any benefits from avoiding specific foods. With that said, there are some more common foods and ingredients that seem to worsen ADHD symptoms in certain subsets of kids with ADHD.

As I mentioned earlier, some families opt to trial an elimination diet in order to identify if their child is reacting to a certain food (or foods) that is making their behavioral and cognitive symptoms worse. In order to do this safely, a pediatric dietitian must be involved to ensure your child continues to get the right balance of nutrients to support their growth, development, and activity level. And the truth is, not all kids with ADHD will benefit from elimination diets. However, there is evidence to suggest that elimination diets have yielded significant symptom improvement in some children with ADHD⁽⁷⁾. More long-term high-quality studies are needed to determine the lasting benefits these elimination diets may have for helping to manage childhood ADHD.

Do food additives worsen ADHD in my child?

When it comes to eliminating food additives, such as artificial food dyes, preservatives, and artificial sweeteners, evidence is mixed and inconclusive. It seems a subset of kids with ADHD do benefit from the removal of these ingredients, while others show no improvement in symptoms. Try keeping a food journal to identify if your child may be reacting to certain food additives. It’s important to work with a trained dietitian.

Should salicylates be avoided?

Salicylates on the other hand, are not food additives but rather naturally occurring compounds found in many fruits and vegetables (including apples and tomatoes). Again, the evidence on this is inconclusive with only a limited subset of children responding positively to their elimination.

Can sugar worsen ADHD symptoms?

While there is some research linking higher sugar consumption with ADHD symptoms, the relationship is not straightforward!  High added sugar intake may be more of a consequence rather than a cause of ADHD as eating sugar can provide a temporary dopamine hit.  Kids with ADHD have an imbalance in dopamine release which may explain many ADHD symptoms ⁽⁹⁾. Eating sugar can help to alleviate this, temporarily improving mood and focus. Unfortunately, the effect is short-lived and does not address the underlying issue.  The idea that sugar causes hyperactivity in general, is a myth based on a single study from the mid-1970’s where a doctor removed the sugar from one child’s diet and that child’s behavior improved. Since then, over a dozen larger studies have been conducted without proving sugar causes hyperactivity¹³.

Ensuring a balanced diet, maintaining a consistent eating routine, and including a variety of foods—both nutrient-rich options AND those that might not be as nutritious but still offer enjoyment and other benefits—can help manage ADHD symptoms in children. Overly restricting sweets or treat foods can increase a child’s fixation on them, potentially leading to secretive eating behaviors and overeating in the future.

Can artificial sweeteners worsen ADHD symptoms?

There is some worry that artificial sweeteners may disrupt the gut microbiome, which is linked to cognitive health and brain function. With that said, current research does not provide conclusive evidence linking artificial sweeteners to ADHD symptoms in children. Further studies (on humans!) are needed to understand if artificial sweeteners lead to changes in gut health and whether or not these changes worsen ADHD symptoms⁽¹¹⁾.

Regardless, I recommend that kids try to avoid artificial sweeteners as they don’t provide any nutritional value, and there is no research on the long-term side effects they may have on kids’ health and well-being.

Is there a link between gluten and ADHD?

Current research does not show a definitive link between gluten and ADHD in children. While some parents may see improvements in ADHD symptoms after their child is on a gluten-free diet, the evidence doesn’t really show a direct connection. More high-quality studies are needed to clarify this link^(4,11).

How does caffeine affect ADHD?

Caffeine is a stimulant, and therefore can actually improve ADHD symptoms in some kids. However, there are many risks associated with kids taking (or drinking beverages with) caffeine including increased anxiety, sleep disturbances, higher heart rate, digestive concerns, and dependence. These negative side effects outweigh the potential benefits, making caffeine an unreliable (and potentially unsafe) option for managing ADHD symptoms in kids.

Bottom Line

While there is no one-size-fits-all diet, maintaining a balanced, nutrient-rich eating routine, monitoring potential food sensitivities, and possibly including nutritional supplements can help manage symptoms. It’s important to consult with healthcare professionals, including a pediatric dietitian to help tailor these strategies to your child’s unique needs!

References

1. Attention-Deficit / Hyperactivity Disorder (ADHD) | Attention-Deficit / Hyperactivity Disorder (ADHD) | CDC
2. The World Federation of ADHD International Consensus Statement: 208 Evidence-based conclusions about the disorder – ScienceDirect
3. Attention-deficit/hyperactivity disorder (ADHD) in children – Diagnosis and treatment – Mayo Clinic
4. Nutrition in the Management of ADHD: A Review of Recent Research – PMC (nih.gov)
5. Attention-Deficit Hyperactivity Disorder at a Glance | NCCIH (nih.gov)
6. Lifestyle and attention deficit/hyperactivity disorder | Movement and Nutrition in Health and Disease (movement-nutrition.de)
7. Elimination diets’ efficacy and mechanisms in attention deficit hyperactivity disorder and autism spectrum disorder | European Child & Adolescent Psychiatry (springer.com)
8. Restriction and Elimination Diets in ADHD Treatment – PMC (nih.gov)
9. Frontiers | A mechanistic model of ADHD as resulting from dopamine phasic/tonic imbalance during reinforcement learning (frontiersin.org)
10. Emerging Role and Place of Probiotics in the Management of Pediatric Neurodevelopmental Disorders – PMC (nih.gov)
11. Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials – PubMed (nih.gov)
12. Diet and ADHD, Reviewing the Evidence: A Systematic Review of Meta-Analyses of Double-Blind Placebo-Controlled Trials Evaluating the Efficacy of Diet Interventions on the Behavior of Children with ADHD | PLOS ONE
13. The Effect of Sugar on Behavior or Cognition in Children: A Meta-analysis. JAMA. 1995;274(20):1617–1621. doi:10.1001/jama.1995.03530200053037