How Diet Can Influence ADHD Symptoms

While there’s no magic meal plan that “cures” ADHD, growing evidence suggests that what we eat can significantly impact the severity of symptoms. Nutrition affects brain health, neurotransmitter function and inflammation – all of which play a role in how ADHD presents and progresses.

Dr Tom MacLaren, consultant psychiatrist at Re:Cognition Health spoke with patient.info about nutrition and ADHD. Below, he shares an insight into the role that our diet plays in influencing ADHD symptoms.

Key Nutrient Deficiencies in ADHD

Research has found that many people with ADHD, both children and adults, often have lower levels of certain vital nutrients. These deficiencies may influence brain function and behaviour:

• Omega-3 fatty acids – Essential for healthy brain cell membranes and dopamine balance.
• Zinc and magnesium – Crucial for neurotransmitter activity and signalling.
• Iron (especially low ferritin levels) – Important for dopamine production and linked to increased symptom severity.
• Vitamin D – Supports brain development and regulates neurotrophic factors.

Improving these through diet or supplements has been shown to enhance attention, emotional regulation and overall mental clarity. For instance, omega-3 supplements have demonstrated benefits in some clinical trials and iron supplementation may reduce hyperactivity in those with low levels.

Foods That May Support ADHD Management

Certain food groups appear particularly helpful in managing ADHD symptoms due to their positive effects on brain and metabolic health:

• Food Group
• Examples
• Benefits
• Omega-3s
• Salmon, walnuts, flaxseeds
• Brain cell support and anti-inflammatory effects
• Protein-rich foods
• Eggs, lean meat, legumes
• Stabilises blood sugar and supports neurotransmitters
• Complex carbohydrates
• Oats, lentils, brown rice
• Provide steady energy, reduce sugar crashes
• Antioxidant-rich foods
• Berries, spinach, nuts
• Combat oxidative stress linked to cognitive decline
• Fermented foods
• Yogurt, kefir, kimchi
• Promote a healthy gut microbiome

Gut Health and the Brain: The ADHD Link

We’re only beginning to understand the gut-brain axis, but evidence shows a strong relationship between gut health and mental wellbeing, including ADHD through the following:

• Microbiome diversity – Lower microbial variety may be linked to ADHD.
• Fungal imbalance – People with ADHD often have an imbalance in gut fungi.
• Leaky gut and inflammation – A more permeable gut lining can trigger neuroinflammation, potentially worsening symptoms.

How to Support Gut Health Through Diet

Your gut is home to trillions of microorganisms that influence digestion, immune function and even brain health. This “second brain” plays a surprisingly important role in managing ADHD symptoms through what’s known as the gut-brain axis. By nurturing a healthy gut environment, you can help reduce inflammation, improve mood and potentially ease symptoms of inattention and hyperactivity through the following:

1. Eat More Fibre from Whole Grains, Fruit and Vegetables
Fibre is crucial for feeding the good bacteria in your gut. These bacteria break fibre down into short-chain fatty acids, which help regulate inflammation and strengthen the gut lining. A varied, fibre-rich diet promotes microbial diversity, a key factor in overall gut health.

• Whole grains like oats, brown rice and quinoa provide slow-release energy and feed gut microbes.
• Fruits such as apples, berries and bananas offer both soluble and insoluble fibre, along with natural antioxidants.
• Vegetables, especially leafy greens, broccoli and carrots, are packed with fibre and prebiotics that fuel beneficial bacteria.

Aim to include a variety of plant-based foods daily, as diversity supports a more balanced microbiome.

2. Incorporate Fermented and Probiotic Foods
Fermented foods contain live cultures of beneficial bacteria (probiotics) that can help restore microbial balance and enhance gut health. Regularly eating these foods may reduce gastrointestinal inflammation, improve digestion and even influence neurotransmitter activity in the brain.

• Kefir is a probiotic-rich fermented milk drink that’s more potent than yoghurt.
• Live yoghurt (look for “live and active cultures” on the label) provides friendly bacteria in a convenient format.
• Sauerkraut, kimchi and miso are excellent plant-based options that also deliver vitamins and antioxidants.

Introduce these foods gradually to avoid digestive upset and pair them with fibre-rich foods for maximum benefit.

3. Cut Down on Ultra-Processed Foods and Artificial Additives
Processed foods often contain emulsifiers, artificial sweeteners, preservatives and colourings that can disrupt the gut microbiota and increase intestinal permeability (commonly referred to as “leaky gut”). This disruption may contribute to systemic inflammation and negatively affect brain function – including in those with ADHD.

Try to reduce or avoid:

• Sugary snacks and fizzy drinks, which can feed harmful bacteria and cause blood sugar spikes.
• Ready meals and processed meats, which often contain additives linked to gut irritation.
• Artificial colours and preservatives, which some studies suggest may worsen hyperactivity in sensitive individuals.

Choose whole, unprocessed foods whenever possible. Cook meals from scratch using fresh ingredients to better control what goes into your body.

ADHD-Specific Diets: Benefits and Drawbacks

Some families explore tailored diets to help manage ADHD symptoms. While these can be effective for some, they’re not without challenges.

Pros:

Optimised nutrition – Diets rich in omega-3s and iron can support focus and reduce hyperactivity.
Targeted elimination – Avoiding specific triggers like artificial colours or preservatives may help certain individuals.
Holistic health – A focus on whole foods, proteins and complex carbs improves overall well-being.
Cons:

Inconsistent evidence – Research results are mixed and improvements vary from person to person.
Hard to stick to – Managing a restrictive diet, especially with fussy eaters or busy schedules, can be tough.
Nutrient gaps – Cutting out foods without suitable replacements can cause vitamin or mineral deficiencies.

Always speak to a healthcare professional before starting a new dietary approach, especially when removing major food groups.

Everyday Tips for Eating Well With ADHD

You don’t need a rigid meal plan to support your brain. Simple dietary tweaks can make a noticeable difference:

Focus on protein – Include a source of protein with every meal to stabilise mood and energy.
Pick whole carbohydrates– Choose wholemeal bread, brown rice or oats over refined grains to avoid sugar spikes.
Snack smart – Keep energy levels steady with healthy snacks like nuts, fruit, or carrot sticks.
Stay hydrated – Dehydration can worsen concentration issues, so aim for 6–8 glasses of water daily.
Ditch artificial additives – Some people find that avoiding synthetic colours, preservatives and sweeteners helps reduce restlessness and impulsivity.

Although changing your diet won’t “cure” ADHD, good nutrition can be a powerful tool to complement other treatments. From boosting brain function to supporting gut health and reducing inflammation, the right foods can help you feel more in control. As always, work with a doctor or dietitian to ensure any changes meet your individual needs.

Read the full article: https://patient.info/news-and-features/can-diet-affect-your-adhd