Nutrition and ADHD: How Your Child's Diet Might Be Affecting Their Symptoms
- 18 minutes ago
- 2 min read
From a young age, we’re taught the importance of a healthy, balanced diet. What we eat directly impacts how we think, how we feel, how we sleep, and even how we pay attention; this is especially true for children as they develop.
Simply put, nutrients act as fuel for our bodies. With a balanced diet, we receive a stable, consistent supply of energy. Proteins and carbohydrates give us the energy we need to go about our day, but the sources of those nutrients can, for better or worse, impact our focus and mood.
Sugar and processed foods often cause quick spikes in blood sugar, which can often result in hyperactivity followed by, you guessed it, a crash. This not only affects energy levels, but also our mood, and for children with ADHD, this is often magnified.
Many parents know this but are left wondering what it means for their kids with ADHD. For example, in recent years, there’s been growing concern about the negative effects of artificial foods and coloring, including red dye 40, and how it can worsen hyperactivity in children with ADHD. Does this mean you should always avoid red dye 40? If so, how do you do it?
Tips for Making Healthy Choices
Observe
The most important tool you can use to support your child is observation. Notice how they react when they have red dye 40, processed sugar, or any other type of food you are concerned about. How does their behavior or mood change? Do these changes happen after a certain amount of time or volume of a certain type of food? Kids can also observe these patterns in themselves to develop self-regulation around certain foods!
Offer Alternatives
If you do observe a reaction, swap that food out of your child’s diet. Discuss why you all are making that decision with them, noting the changes you see in their behavior or mood when they have it. Remind them there are some great treats kids can still have without the artificial coloring. If your child is sensitive to food dyes, like red 40, brands like YumEarth, Black Forest Organic, or Smart Sweets are a safe (and tasty!) alternative.
Offer to bring something
We never want children to miss out or feel excluded because their brain and body work differently. If your child is attending a birthday party or class celebration, offer to bring a treat or snack that is safe for them, just like any other dietary restriction or allergy. Statistically, there will be more than one child in the class with ADHD so that other parent might just thank you, too!
