Most natural alternative ADHD treatment is not meant to cure ADHD but is part of a more comprehensive treatment plan that includes multiple treatment modules as needed based on your child’s unique needs and underlying causes of ADHD if one is discovered.

No matter what challenges you face with your child’s ADHD, nutrition is a fundamental need of the human body. Nutrition is as important as electricity to your house so you can live comfortably, gasoline in your car to get you to places, sunlight to plants to grow and thrive, etc. Imagine without electricity to your house, how great is your computer, oven, washer, dryer and can you even do anything else.

I know, I know. Your child is a picky eater. I got you. Check out my blog post on picky eaters. I have 20+ years of experience working with extremely picky eaters with autism and sensory processing disorders alongside many pediatric specialists in the Feeding Clinic. 

The best diet for kids with ADHD is one that recognizes and addresses the individual child’s unique biological, emotional, and lifestyle factors. While all children have similar nutrient needs in terms of carbohydrates, protein, fats, vitamins, and minerals, how each child processes and utilizes these nutrients can vary significantly. Therefore, it’s important to tailor the diet to meet each child’s specific needs and preferences.

Basically, there’s no one size fits all diet. The best diet for Kids with ADHD should accomplish the following: 

• Support Brain Function. We know kids with ADHD tend to have lower brain chemical levels, so we want to make sure the body can make enough brain-calming chemicals by increasing protein intake. What calms the brain and mellows your child down is calming brain chemicals. Brain chemicals are made from protein your child eat from his diet. Not eating enough protein creates a dilemma for your child’s body, “should the body use the protein to make brain chemicals or to grow taller today?” Tough choice when you don’t have enough. So make sure your child eats protein-focused meals three times a day and protein-focused snacks between meals if they are hungry. 

• Gut Health: In addition to having the right kind of nutrition, a properly functioning digestive system is also very important to absorb nutrients. Children with ADHD may have unique gut functions that affect their digestion, nutrient absorption, and immune function. If the digestive system is not working properly, then all those good nutrients can’t be delivered. As a result, poor food choices and poor digestive function can lead to nutrient deficiencies that can manifest as ADHD symptoms, such as poor focus, mood swings, memory problems, and anger outbursts. The gut microbiome also plays a crucial role in nutrient absorption and overall well-being. Tailoring the diet to support gut health can positively influence ADHD symptoms. 

• Food Sensitivities and Allergies: People think that food allergies and food intolerance affect physical things only, like skin rash, diarrhea, and not breathing. But oftentimes, food allergies and sensitivities can also manifest in behavioral changes and even regression in development. Many kids with ADHD may have hidden sensitivities or allergies to certain foods, additives, or preservatives, which can exacerbate ADHD and/or other behavioral symptoms. I use the word hidden because these allergies and sensitivities are often not easily identified, even with standard food allergy testing and skin prick tests. Identifying and eliminating trigger foods from the diet can help reduce mood swings and impulsiveness.

• Support Brain Growth. The brain functions more like a piece of muscle, except we don’t sweat or get out of breath when the brain is functioning at high speed. When your child are in school learning, their brain is kind of like running a marathon. Even though the average 3-pound human brain accounts for up to 3% of body weight, it consumes up to 20% of the food you eat. That’s why it’s important for kids to have a healthy, balanced diet that includes both healthy protein and fats. Adequate protein to make brain-calming chemicals and fats to build new brain cells and brain tissues. Also, according to neuroscientists, the human brain is not fully developed until age 28, so more reason to take advantage of this window of opportunity to maximize brain growth and development. 

• Support Normal Growth & Development. Little kids have very unique nutritional needs than adults because children are still actively growing and developing and discovering who they are. The purpose of nutrition in little kids is to support growth and development as your child will look completely different in 8-10 years. Children with ADHD have even more unique nutritional needs, such as more protein so the body can make more of its own brain-calming chemicals and more healthy fats to support the body making and rebuilding brain neurons connection for better focus and attention. 

• Prevents Nutrient Deficiencies. Nutrition plays a foundational role in holistic ADHD treatment for kids because it directly impacts brain function and overall health. Balanced nutrition ensures adequate intake of essential nutrients are crucial for optimal brain development and function. General health and nutrition advice you see on TV commercials, in magazines, and even from health experts are usually targeted towards healthy adults and might not be appropriate and may possibly be harmful for young children and children with ADHD. Therefore, any unspecific healthy eating or diet advice, such as low-fat, low-salt, or low-calorie, is NOT recommended and should be avoided for your growing child with unique nutrient needs. Your child needs the right kind of food and nutrition specific to his or her needs to support brain, muscle, and bone growth and development so they can thrive, learn, be healthy, and behave. 

• Emotional and Behavioral Factors: Emotional stress, behavioral patterns, and lifestyle factors can impact food choices, eating habits, and nutrient intake. Addressing emotional and behavioral aspects of eating, such as stress-related eating or food aversions, is essential for promoting a healthy relationship with food and optimizing nutrient intake.

• Individual Preferences and Cultural Considerations: We are not asking you to completely overhaul your child’s or your whole family’s diet. That’s not needed for that. But simply identifying and eliminating your child’s hidden food triggers and intolerance can help significantly without a diet overhaul. We still want your child to enjoy eating and being themselves and eating in social settings. Remember to honor your child’s unique personality and taste preferences by including your child in this food experiment journey. Creating a diet strategy that aligns with the child’s preferences and cultural norms increases the likelihood of adherence and success.

The best ADHD diet for children and teens with ADHD does not have to be complicated. It does not involve meticulous nutrient measurements or buying expensive groceries from Whole Foods or Erewhon. I’ll save you a lot of money, heartaches, and tears if you keep reading.

The simple healthy eating lifestyle includes eating the same kind of foods that our ancestors ate with an emphasis on the importance of protein, healthy fats, slow carbs, plant foods, and a little detective work to figure out your child’s trigger foods. 

Protein is the building blocks for all brain chemicals,that are responsible for regulating mood, attention, sleep and appetite. Focusing on protein sources such as meats, poultry, fish, eggs, dairy, legumes, and tofu in a child’s diet provides the essential amino acids necessary for neurotransmitter synthesis. By supporting the production of dopamine and serotonin, key neurotransmitters implicated in ADHD, protein-rich foods help promote focus, attention, and emotional regulation.

Omega-3 fatty acids, particularly EPA and DHA found in fatty fish like salmon, mackerel, and sardines, are essential for brain health and development. These healthy fats play a crucial role in maintaining optimal neural function, improving cognitive function, and reducing inflammation in the brain. Additionally, incorporating sources of monounsaturated fats such as avocados, nuts, and seeds provides essential nutrients for brain health and supports overall well-being in children with ADHD.

Balancing blood sugar levels is paramount for children with ADHD, as fluctuations in glucose levels can exacerbate symptoms such as hyperactivity, impulsivity and mood swings. Choose for slow carbohydrates with a low glycemic index, such as whole grains, legumes, and vegetables, helps stabilize blood sugar levels and provide sustained energy throughout the day. These complex carbohydrates also provide fiber, vitamins, and minerals essential for overall health and cognitive function.

Plant foods, such as fruits, vegetables, nuts, beans and seeds (not vegan processed foods) are loaded with brain-calming vitamins, minerals, and antioxidants, which help to reduce oxidative stress and inflammation that causes some of the behaviors seen in children with ADHD. Encouraging children to eat a variety of colorful fruits and vegetables provides essential nutrients for kids with ADHD, such as magnesium, vitamin A, vitamin Bs, vitamin E, folate, and phytonutrients with potent antioxidant properties. These nutrients help reduce oxidative stress, support brain chemical production, and promote optimal brain function, contributing to improved attention, focus, and behavior in children with ADHD.

Processed and packaged foods often contain additives, preservatives, artificial colors, and high levels of sugar, which can exacerbate ADHD symptoms in some children, by increasing inflammation, inducing food cravings, and disrupting brain hormones. By limiting ultra-processed packaged foods, you also reduce ADHD symptoms, mood swings, and anger outbursts.

Identifying and avoiding specific trigger foods or allergens unique to your child can help significantly in reducing the symptoms of  ADHD and improving overall quality of life for the whole family. It starts with an elimination or Clean Start phase, where the most common food triggers are removed for a period of 2-3 months. After which, eliminated foods are slowly re-introduced into your child’s diet one at a time to observe for intolerance and triggered behaviors.

This is not a forever diet. Ideally, stay on this diet for at least 2-3 months until most of the symptoms resolved. You don’t have to be 100% perfect with this diet. This is not a test, you won’t get graded. If 50% is all you can handle, that’s fine. You’ll still see improvement. So be easy on yourself.

Also avoid using foods as reward or punishment, or therapy for bad days. While on this eating lifestyle, you are allow to have an occasional treat here and there so you or your child don’t feel deprived.

The book Eat to Focus lays out the step-by-step process to start with the Clean Start Elimination diet, what food to eat, and what food to avoid during the elimination phase.

If you’re ready to hop onto this new exciting journey with your child, click this link here to get your copy of Eat to Focus and unleash your child’s full genetic potential.

It is important to recognize that every child with ADHD is unique, and there is no one-size-fits-all approach to nutrition. Personalized nutrition strategies tailored to each child’s biological, emotional, and lifestyle factors produces the best results.

We can help parents and caregivers develop individualized dietary plans that address specific needs and preferences, leading to improved symptom management and better overall outcomes for children with ADHD.

In conclusion, the best diet for kids with ADHD focuses on providing essential nutrients for brain health and function, balancing blood sugar levels, minimizing exposure to potential triggers, and embracing personalized nutrition strategies.

That’s it.

Ok, there you have it…

Remember, ADHD does not doom your child to a life of under-achievement. You know your child is bright, full of potential, and deserves the best. In fact, many of the world’s greatest discoveries and inventions were made by people with ADHD.