From the Research
The best diet for ADHD patients is a Mediterranean-style diet rich in omega-3 fatty acids, protein, and complex carbohydrates, while limiting trigger foods and staying hydrated, as supported by the most recent and highest quality study 1.
Key Components of the Diet
- Omega-3 fatty acids from fish (salmon, mackerel), nuts, and seeds to support brain function and reduce ADHD symptoms
- Protein from lean meats, eggs, beans, and dairy to regulate neurotransmitters and improve focus
- Complex carbohydrates from whole grains, fruits, and vegetables to provide sustained energy and avoid blood sugar spikes
Foods to Limit or Avoid
- Artificial colors (especially Red 40 and Yellow 5)
- Preservatives
- Excessive sugar
- Highly processed foods
Importance of Hydration
- Staying well-hydrated with water rather than sugary or caffeinated beverages is beneficial for overall health and may help reduce ADHD symptoms
Individualized Approach
- Each person may respond differently to dietary changes, so it's worth monitoring how specific foods affect individual symptoms and adjusting accordingly, as suggested by 2 and 3
Current Evidence
- The most recent and highest quality study 1 found that polyunsaturated fatty acids (PUFA) supplementation had no significant effect on parent-rated total ADHD symptoms, but may improve ADHD symptoms in some individuals
- Other studies 4, 5 suggest that a healthy diet, characterized by high consumption of fruits and vegetables, may protect against ADHD or hyperactivity, while a diet high in refined sugar and saturated fat may increase the risk.