Attention Deficit Hyperactivity Disorder (ADHD) is a complex condition that affects attention, focus, and impulses. While genetics and environment play a role, research suggests that what we’re eating can also influence ADHD symptoms and risks. Here’s what we know about ADHD and food and some dietary strategies to consider.
What is ADHD?
ADHD is a neurodevelopmental disorder that affects both children and adults. It’s characterized by persistent patterns of inattention, hyperactivity, and impulsivity, which can interfere with daily functioning and development.
People with ADHD often struggle with focusing on the tasks in front of them, staying organized, following instructions, or controlling their impulses. Symptoms of ADHD usually begin in childhood and can continue into adulthood, though they may manifest differently over time.
ADHD is commonly treated through a combination of behavioral therapy, lifestyle adjustments, and medication to help manage symptoms and improve quality of life. Nutrition is also an area of consideration and growing research.
The Rise in Adult ADHD
According to a recent study by the Centers for Disease Control (CDC), approximately 15.5 million American adults were living with an ADHD diagnosis in 2023. This translates to around 1 in 16 adults and over half of these diagnoses weren’t received until adulthood.
Perhaps the rise in ADHD prevalence in adults is the result of better diagnostic tools, a worsening food environment, or both. For the sake of this article, we’re looking at what the currently available data suggests regarding the association between ADHD and food.
Diet & ADHD: What The Research Shows
It’s no secret that nutrition is foundational for overall health — and researchers are examining how certain types of diets may be helpful or harmful when it comes to ADHD symptoms.
For example, both the Standard Western diet pattern and a junk food diet pattern have been observed to increase the risk of ADHD in children, albeit to varying degrees.
Research shows that the Western diet, characterized by a substantial intake of red and processed meats (e.g., hot dogs, sausage, bacon), refined cereal grains, soft drinks, and hydrogenated fats, increases the risk of ADHD among kids by 92%. The junk food diet pattern, defined by high consumption of ultra-processed foods containing artificial food coloring and added sugar, increases ADHD risk by 51%.
Despite the variances, neither of these ways of eating is known to promote positive health outcomes, nor are they nutrient-dense. On the other hand, a growing body of evidence supports a nutritious diet pattern in optimizing health — and possibly helping mitigate certain ADHD symptoms. Some studies show an inverse relationship between following a nutritious diet and ADHD symptoms. This might be attributed to a higher intake of vitamins, minerals, fiber, and antioxidants that benefit health.
A 2023 meta-analysis including 14 studies suggested that “A diet high in refined sugar and saturated fat can increase the risk, whereas a healthy diet, characterized by high consumption of fruits and vegetables, would protect against ADHD or hyperactivity.”
Another 2022 study among kids found that total fat and animal protein were positively correlated with the prevalence of ADHD, whereas vegetable iron, zinc, vegetable protein (like beans and legumes), and calcium intake were correlated with a lower prevalence.
Some researchers are examining how probiotics (friendly gut bacteria) may even have specific benefits, given the strong correlation between gut microbiome and overall wellness (and likely ADHD). Still, many of the studies are inconclusive, and more research is needed.
But the bottom line does seem to be: eat more minimally processed and plant-based foods and fewer ultra-processed, sugary, and high-fat animal-derived foods.
What About Food Dyes & ADHD?
Food dyes are prevalent in foods and beverages — such as red 40, yellow 5, and blue 1 — as they make products more attractive, especially for kids. For example, you’ll find them in ultra-processed and packaged snack items, individually packaged drinks, candy, and frostings.
In addition to these additives not contributing any nutritional value to foods and drinks, there’s speculation about an association between the consumption of food dyes and increased hyperactivity among children with ADHD.
Though the exact mechanisms are not fully understood, it’s thought that food dyes may affect brain chemistry or trigger sensitivities in a way that makes kids hyperactive.
Regulatory bodies like the European Union have taken precautionary measures by requiring warning labels on foods containing certain dyes. In the United States, however, the FDA maintains that the current levels of food dyes used in products are Generally Recognized as Safe (GRAS) for most consumers.
Still, some parents and healthcare professionals are more comfortable limiting or avoiding artificial dyes as part of a dietary approach to managing ADHD symptoms.
After all, the daily consumption of artificial food coloring has increased four-fold over the last 50 years and studies have shown they can affect the brain without crossing the blood-brain barrier.
5 Simple Dietary Habits to Adopt to Lower The Risk of ADHD
If you’re looking for simple approaches to managing ADHD symptoms or lowering the risk of ADHD, your dietary habits are a great place to start. Here are 5 things you can try.
#1 Prioritize Omega-3 Fatty Acids
Omega-3s, found in fatty fish like salmon, walnuts, and flaxseeds, are essential for brain health and cognitive function. While the evidence is limited, some research suggests that diets rich in omega-3s may be helpful for ADHD.
#2 Focus on Whole Foods
A diet rich in whole, minimally processed foods — including fruits, vegetables, whole grains, nuts, seeds, and lean proteins — provides important nutrients that promote brain development and balanced energy levels. Ultra-processed foods high in added sugar and unnecessary additives have been linked to increased hyperactivity and inattention.
RELATED: 7 Powerful Benefits of a Whole Foods Diet
#3 Avoid Artificial Additives
Avoiding artificial food colorings, preservatives, and sweeteners isn’t a bad idea, as these additives have been suggested to worsen ADHD symptoms. Not to mention, they don’t provide any nutritional benefits and are often found in less healthy foods as it is.
#4 Support Healthy Blood Sugar Regulation
While it’s not directly related to ADHD, keeping your blood sugar stable is a key factor in sustaining your focus and energy throughout the day. Foods that cause rapid spikes and crashes in blood sugar, such as sugary snacks and refined carbohydrates, can lead to mood swings and irritability.
Instead, choose fiber-rich complex carbohydrates like oats, whole grains, and vegetables paired with healthy fats and proteins to minimize those dramatic variations in blood sugar levels.
#5 Increase Iron and Zinc Intake
Nutrients like iron and zinc play a vital role in brain development and the regulation of dopamine, a brain chemical involved in attention span and impulse control. Low blood levels of these minerals have been linked to ADHD, so including iron-rich foods like leafy greens and zinc-rich foods like seeds, legumes, and lean meats may be beneficial.
While some people may benefit from supplements, it’s always best to speak with your healthcare provider or registered dietitian before adding one.
ADHD & Food: Key Takeaways
Like most health conditions, ADHD is influenced by multiple factors, one of which is what we’re eating (and drinking). Nutrition plays an important role in managing ADHD symptoms, like hyperactivity in kids, and possibly even lowering the risk of developing it in the first place.
Some of the most impactful eating habits include emphasizing whole foods and avoiding artificial additives like food dyes often found in ultra-processed foods and sugar-sweetened beverages. While more research is needed on the relationship between ADHD and food, making these improvements in nutrition can’t hurt — plus, it supports your overall long-term wellness.
