ADHD, or attention-deficit hyperactivity disorder, is a condition characterized by distractability, impulsivity and hyperactivity that affects both children and adults. ADHD can lead to problems at school or in the social life of people affected and is often treated with a combination of medication and counselling to learn adaptive behaviors and develop better coping skills. Some elements of the diet, such as food colorings, are associated with ADHD symptoms and dietary changes, such as following the Paleo diet, can greatly benefit both adults and children diagnosed with ADHD.
The Paleo Diet
The Paleo diet promotes the consumption of foods humans evolved eating, before the Agricultural Revolution, and that are still best adapted to our genes of today. The Paleo diet focuses on eating seasonal fruits and vegetables, protein from free-range chicken and eggs, grass-fed meat and wild-caught fish and seafood, as well as healthy fats from olive oil, avocado, coconut and occasional nuts and seeds. Grains, dairy products, legumes, sugar and processed foods are eliminated by Paleo eaters.
Gluten
The Paleo diet is a gluten-free diet. Gluten is a protein found in grains such as wheat, barley, rye and oats, that can damage the lining of the gut and cause diverse health problems, especially in sensitive individuals. A study published in November 2006 in the "Journal of Attention Disorders" show that a gluten-free diet could significantly relieve many ADHD-associated symptoms in people intolerant to gluten. It can be a good idea to test for gluten sensitivity or simply follow a gluten-free Paleo diet, for at least 4 to 6 weeks, to see if ADHD-related behaviors improve.
Processed Foods
The Paleo diet completely eliminates all processed foods, such as breakfast cereals, candies and yogurt, that may contain chemicals and other ingredients responsible for triggering ADHD symptoms. Certain food additives, especially food colorings, are associated with worsened ADHD-related behaviors. The most deleterious food colorings and additives include sodium benzoate, FD&C Yellow No. 6, D&C Yellow No. 10, FD&C Yellow No. 5 and FD&C Red No.40. Eating Paleo allows people with ADHD to remove these problematic ingredients from their diet.
Omega-6 to Omega-3 Ratio
ADHD appears to be more prevalent in children with an omega-3 fatty acids deficiency, especially DHA, a fat found in high concentration in the brain tissues. The standard American diet is high in omega-6 fats, mostly found in grain products and oils, such as corn oil, peanut oil and soybean oil, which are commonly used in processed foods, while being low in omega-3. A high intake of omega-6 coupled with a low intake of omega-3 fats can further decrease the ability of the body to effectively use the precious omega-3 fatty acids. The Paleo diet optimizes the ratio between omega-6 and omega-3 fats by restricting omega-6 rich foods, such as grains and processed vegetable oils, while promoting omega-3 fatty acids from wild-caught fish and grass-fed meat, which can greatly benefit the overall health of Paleo dieters, including people with ADHD.
References
- Attention Deficit Disorder Association: Attention Deficit Hyperactivity Disorder (ADHD/ADD) Fact Sheet
- Robb Wolf: Kids, Paleo and Nutrient Density
- Health Castle: The Best Diet for kids with ADHD
- Pubmed.gov: A Preliminary Investigation of ADHD Symptoms in Persons with Celiac Disease
- University of Maryland Medical Center: Study from University of Maryland Center for Celiac Research Places Gluten Sensitivity on Center Stage of Spectrum of Gluten-Related Disorders
- MayoClinic.com: Attention-Deficit Hyperactivity Disorder in Children
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