How Diet Can Affect ADHD

When it comes to ADHD, diet can play a bigger role than many people realize. While food alone won’t “cure” ADHD, what we eat can influence focus, energy levels, mood, and overall brain function.

Nutrients That Can Help

Certain foods support brain health and may help some people manage ADHD-related challenges:

• Omega-3 fatty acids: Found in salmon, walnuts, chia seeds, and flaxseeds. Omega-3s support brain function and have been studied for their potential role in attention and cognition.

• Protein-rich foods: Eggs, lean meats, Greek yogurt, tofu, beans, and nuts can help stabilize blood sugar and support steady energy—often reducing crashes that can worsen irritability or restlessness.

• Complex carbohydrates: Whole grains, vegetables, fruits, and legumes provide slower, steadier energy than refined carbs, which may help with sustained attention.

Foods That May Worsen Symptoms

Some foods don’t affect everyone the same way, but these are common culprits families notice:

• Highly processed sugars: Frequent spikes and crashes can affect energy, mood, and concentration.

• Artificial additives: Some children appear more sensitive to certain dyes or preservatives, which can be associated with increased hyperactivity in a subset of kids.

• Ultra-processed foods: Chips, soda, fast food, and packaged snacks can crowd out nutrient-dense foods and contribute to unstable blood sugar.

• Possible sensitivities (individual): Some people report changes when limiting dairy or gluten, but responses vary and it’s best approached with guidance if you’re considering dietary restrictions.

The Bottom Line

There’s no single “ADHD diet” that works for everyone, but a pattern of balanced, whole foods—and reducing excess sugar and heavily processed ingredients—may support better focus and steadier moods.

A simple next step is to keep a food-and-symptom journal for 2–3 weeks (sleep, meals, behavior/focus, and mood) to spot patterns. Small, consistent changes can sometimes lead to noticeable improvements in daily functioning.

Cristina Newell, M.Ed., NCED