- Eat a high-protein diet, including beans, cheese, eggs, meat, and nuts. Add protein foods in the morning and for after-school snacks. This will help to improve concentration and possibly increase the time ADHD medications work.
- Eat fewer simple carbohydrates, such as candy, corn syrup, honey, sugar, products made from white flour, white rice, and potatoes without the skins.
- Eat more complex carbohydrates, such as vegetables and some fruits (including oranges, tangerines, pears, grapefruit, apples, and kiwi). Eating complex carbs at night can help aid in sleep.
- Eat more Omega-3 fatty acids, such as those found in tuna, salmon, other cold-water white fish, walnuts, Brazil nuts, and olive and canola oil. Omega-3 fatty acids are also available in supplement form.
You should also take 100% vitamin and mineral supplements each day. Many children, teens, and adults do not eat balanced diets, especially when they are rushing around trying to make it through the various activities.
Caffeine and ADHD
There have been several studies which have shown that small amounts of caffeine may help with some ADHD symptoms in children. However, the side effects of caffeine may outweigh any potential benefit. Most ADHD experts recommend avoiding caffeine.
Sugar and ADHD
Some children can become quite hyperactive after eating candy or other sugary foods. No evidence indicates, however, that this is a cause of ADHD. Overall, sugary foods should be a small part of your diet. There is probably not much harm for a child or adult with ADHD to try eliminating sugary foods to see if their symptoms improve.
Don’t forget about other steps to help with ADHD. These include the following:
- Regularly take prescriptions that has been prescribed by your Doctor for ADHD.
- Get enough sleep: seven to eight hours each night.
- Get regular exercise: a minimum of 20 to 30 minutes daily.
- Deep-breathing techniques can help lessen anger or anxiety associated with ADHD
- Relaxation training and meditation can help reduce distractibility as well as increase focus and concentration.
The more you know about ADHD, you or your child’s symptoms and your (their) overall health, the better you can assess which treatments — including dietary changes –might help.