{"id":52650,"date":"2022-07-13T09:00:05","date_gmt":"2022-07-13T13:00:05","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=52650"},"modified":"2025-11-06T09:42:23","modified_gmt":"2025-11-06T14:42:23","slug":"adhd-diet","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/adhd-diet\/","title":{"rendered":"Everything to eat (and avoid) if you have ADHD"},"content":{"rendered":"

For people with attention deficit hyperactivity disorder (ADHD), managing symptoms can feel as confusing as solving a puzzle with several missing pieces. ADHD wreaks havoc on executive functioning, making it difficult to concentrate on details, prioritize and organize tasks, and control impulses\u2014and if your symptoms are running unchecked, figuring out the right <\/span>combination of treatments<\/span><\/a> and complementary therapies may seem impossible.<\/span><\/p>\n

An ADHD diet alone won\u2019t change the way your brain works. However, the foods you eat do <\/span>play a role in your mental health<\/span><\/a>, including your ADHD symptoms. A healthy diet rich in protein, whole grains, and key nutrients can make it easier to master your toughest ADHD challenges, especially when used in combination with other treatments (like therapy, medication, and a regular exercise routine). Three experts shared dietary changes and lifestyle recommendations for people with ADHD. Here\u2019s what they said about what foods to eat, what foods to avoid, and how else you can improve your symptoms on a day-to-day basis.<\/span><\/p>\n

What is the best diet for ADHD?<\/span><\/h2>\n

There\u2019s no single diet plan that works best for people with ADHD. \u201cIn general, the brain needs fuel for proper functioning,\u201d says <\/span>Adi Benito, MD, chief medical adviser for <\/span>Eating for Your Health<\/span><\/a> in Princeton, New Jersey. \u201cThis means plenty of<\/span> protein, carbs, and healthy fats, as well as certain nutrients like magnesium, zinc, iron, and iodine.\u201d<\/span><\/p>\n

Many kids and adults with the condition have been found to be deficient in some of those key nutrients. A meta-analysis found that kids with ADHD are likely to be lacking in <\/span>omega-3 fatty acids<\/span><\/a>. Children with ADHD may also be <\/span>deficient<\/span><\/a> in vitamin D, magnesium, zinc, and iron. Adults are more likely to be lacking in <\/span>B2, B6, and B9<\/span><\/a>. While these deficiencies don\u2019t <\/span>cause<\/span><\/i> ADHD. Some experts believe that remedying them may help with inattention and symptom control.<\/span><\/p>\n

Eating plans that prioritize these nutrients, while minimizing added sugars are best. Diets such as the Mediterranean diet, that focus on whole foods and lean proteins are great choices. <\/span>The Feingold diet<\/span><\/a> is an elimination diet designed to find food sensitivities that\u2019s frequently mentioned in relation to ADHD. However, its claims are not fully supported by research. For many, a less-strict eating plan can provide results.<\/span><\/p>\n

Fad diets are not. \u201cKeto is not recommended, because you need healthy carbs to obtain those [important] nutrients and [increase] serotonin,\u201d Dr. Benito says. Vegan diets can be tricky, too, though not impossible; you will naturally consume less protein and B vitamins and need to be careful about supplementing with what you\u2019re missing.\u00a0<\/span><\/p>\n

7 foods that help ADHD<\/span><\/h2>\n

There are many different types of foods that you can and should eat if you have ADHD. This isn\u2019t a comprehensive list, but it is a good starting point if you\u2019re looking for healthy foods to incorporate in meal planning to improve your symptoms.<\/span><\/p>\n

1. Salmon<\/span><\/h3>\n

Salmon checks off two ADHD-friendly nutrients: magnesium and omega-3 fatty acids. <\/span>Omega-3 fatty acids<\/span><\/a>, which can be found in many types of fish, may help improve ADHD symptoms. Meanwhile, you\u2019ll also get about 13% of your RDV (recommended daily value) of magnesium from a half filet of Atlantic salmon. If you don\u2019t like salmon, other fatty fish, like sardines, are also good options. Or, consider a fish oil supplement instead. (Freezing the fish oil supplement may help the frequent side effect of belching up a fishy taste.)<\/span><\/p>\n

2. Almonds<\/span><\/h3>\n

Lots of different types of nuts and seeds can be incorporated into an ADHD diet, boosting healthy fats, fiber, and protein. Dr. Benito recommends almonds because they are also high in magnesium. On top of 6 grams of protein and over 3 grams of fiber per serving, you\u2019ll get 18% of your RDV.<\/span><\/p>\n

3. Leafy greens<\/span><\/h3>\n

Dark, leafy green vegetables like spinach and kale are rich in iron, iodine, and magnesium. Dr. Benito notes that iodine, in particular, can help control thyroid function, which some experts have speculated may play a role in ADHD. A <\/span>study<\/span><\/a> in <\/span>Scientific Reports<\/span><\/i>, for example, found a link between lower levels of thyroid stimulating hormone (TSH) and ADHD diagnosis in children (but not adolescents).\u00a0<\/span><\/p>\n

4. Bananas<\/span><\/h3>\n

The humble banana is actually an ADHD superfood, as it\u2019s high in magnesium, fiber, potassium, and vitamin B6. B6 is often noted as deficient in people with ADHD; past studies have found that adults with ADHD tend to be lacking in <\/span>several types of B vitamins<\/span> and that some children may see symptom improvement when supplementing with <\/span>B6 and magnesium<\/span><\/a>.<\/span><\/p>\n

5. Whole grains<\/span><\/h3>\n

Whole grains provide the carbohydrate fuel needed to boost brain function and focus. With loads of fiber, these types of complex carbs can also help you <\/span>avoid blood sugar spikes<\/span> that may cause irritability. There\u2019s also overlap between people who have <\/span>ADHD and Type 2 diabetes<\/span><\/a>, so consuming low glycemic index carbs is important. Opt for brown rice, quinoa, oats, and whole wheat pasta over refined carbs as much as possible.<\/span><\/p>\n

6. Lean beef<\/span><\/h3>\n

Dr. Benito says it\u2019s important to get plenty of protein on an ADHD diet. It\u2019s essential for <\/span>balancing neurotransmitters<\/span>, like dopamine, that are in <\/span>short supply<\/span><\/a> for people with ADHD. But you want to steer clear of protein sources too high in fat. Lean beef will not only give you a supersize dose of brain-building protein, it\u2019s high in <\/span>thyroid-healthy iodine<\/span><\/a>, too.<\/span><\/p>\n

7. Eggs<\/span><\/h3>\n

Similar to lean beef, eggs are rich in iodine and protein\u2014and they make for an excellent way to start your morning. \u201cHaving healthy protein for breakfast keeps blood sugar levels steady throughout the day,\u201d Dr. Benito says.<\/span><\/p>\n

\t\t