Attention deficit hyperactivity disorder, or ADHD, is a common childhood disorder, and it can continue throughout adolescence and adulthood. It is characterized by difficulty paying attention and staying focused, hyperactivity, and in many cases, impulsivity or an inability to control behavior. Many cases of ADHD have been linked to diet, and a holistic diet may help to manage ADHD symptoms.
Foods to Avoid
If you have ADHD, consider eliminating all sugars, refined foods and stimulants from your diet, or greatly limiting them. According to oneADDplace.com many hyperactive individuals are extremely sensitive to sugars, simple carbohydrates found in refined foods and stimulants such as chocolate and caffeine. These foods can exacerbate ADHD symptoms. Food additives, preservatives, artificial sweeteners and MSG are also aggravating to many ADHD sufferers and should be eliminated. Artificial food coloring, especially yellow food coloring, is particularly problematic, and foods that contain it should also be avoided. Phyllis Balch explains in her book, "Prescription for Nutritional Healing," that that these foods can throw off the delicate chemical balance in your brain and can contribute to ADHD symptoms.
Identify and Eliminate Food Allergies
Food allergies can cause or worsen ADHD and the Canadian School of Natural Nutrition recommends following an elimination diet to identify possible food allergies. The diet involves eliminating the most commonly problematic foods; wheat, gluten, dairy, sugar, coffee, chocolate, citrus, strawberries, eggs, soy and processed meats, such as bacon and hot dogs. After four weeks of avoiding these foods, you reintroduce one food item per day. Should your symptoms reappear or worsen, it would indicate a food allergy, and you should eliminate that food from your diet.
Foods to Emphasize
Consume a whole foods diet, high in fresh fruits and vegetables, legumes, nuts, seeds and whole grains. Choose organic foods when possible because many ADHD sufferers are sensitive to pesticides and herbicides. Cold-water fish such as salmon, tuna, mackerel and herring are also encouraged. These fish contain omega-3 essential fatty acids, which are vital to healthy brain functioning, and many ADHD sufferers are deficient in omega-3s.
The Importance of Protein and Fiber
Protein is important because it supplies amino acids, which are substances that are the building blocks of your brain. CSNN says that amino acids can excite or calm your brain and they play an important role in regulating your mood. A high protein meal for breakfast will get you off to a good start. Fiber is also important in order to promote regular elimination and removal of circulating toxins. ADHD symptoms can be exacerbated by blood sugar imbalances, and fiber also helps to regulate your blood sugar levels. Aim to consume between 30 and 50 g of fiber a day and consider taking a fiber supplement such as ground flax seed to help you obtain that amount.
References
- "Prescription for Nutritional Healing"; Phyllis Balch; 2003
- "Pathology and Nutrition"; The Canadian School of Natural Nutrition; Lilieana Stradler Mitrea; 2008
- OneADDplace.com; ADHD Diet; Doug Cowan
