Top 3 Nutritional-No-No's, If You Have ADHD

Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental condition that affects millions of people worldwide. While medications and behavioural therapies are common treatment options, I know many people and their families are exploring the impact of dietary intake on their ADHD symptoms.

Research suggests that certain dietary components may exacerbate the symptoms of ADHD, making it essential to understand which nutritional aspects to consider removing from your diet. In this blog, I cover some key dietary culprits, including preservatives, high sugar intake, and other factors, and their potential effects on ADHD.

The Connection Between Diet and ADHD

Before diving into specific dietary changes, it’s important to understand why diet matters in managing ADHD. Symptoms such as inattention, hyperactivity, and impulsivity are influenced by neurotransmitter activity in the brain, particularly dopamine and norepinephrine. Certain foods and additives can affect the balance of these neurotransmitters, either enhancing or exacerbating symptoms. By eliminating or reducing these dietary triggers, individuals with ADHD may experience improvements in their focus, behaviour, and overall quality of life. Honestly, these culprits are responsible for a lot of health issues, so ADHD or not, we can all think about reducing them in our diets.

1. Preservatives and Artificial Additives

One of the most significant dietary factors to consider for those with ADHD is the presence of preservatives and artificial additives in food. I'm not the only one who remembers the wildness of when we were kids drinking red cordial! Artifical colours, flavours, binders, preservatives... these substances are often found in processed foods, snacks, and beverages, and have been linked to behavioural issues in children and adults with ADHD - and even without! As a Nutritionist, this one is an immediate removal.

Artificial Colours

Artificial colours, also known as food dyes, are used to enhance the appearance of food and beverages. Common examples include tartrazine (Yellow No. 5), sunset yellow (Yellow No. 6), and allura red (Red No. 40). Research has shown that these synthetic dyes can exacerbate hyperactivity and inattention in children with ADHD.

A study published in The Lancet found that children who consumed a diet high in artificial colours exhibited more hyperactive behaviour compared to those who did not. Disappointingly, the food regulatory bodies in Australia do not educate about the risks for food additives and ADHD, unlike other countries like the UK.

Sodium Benzoate and Other Preservatives

Sodium benzoate is a common preservative used to extend the shelf life of soft drinks, juices, and other processed foods. Studies have indicated that sodium benzoate, along with artificial colours, may contribute to increased hyperactivity in children. Additionally, other preservatives like sulphites and nitrates have been implicated in affecting behaviour and mood.

By reading food labels and choosing products without these additives, you can reduce the risk of exacerbating ADHD symptoms. Opt for fresh, whole foods that are minimally processed and free from artificial preservatives.

2. High Sugar Diets

Excessive sugar consumption is a major concern for individuals with ADHD. High sugar intake can lead to blood sugar spikes and crashes, which can worsen symptoms such as irritability, impulsivity, and difficulty concentrating.

The Impact of Sugar on Blood Sugar Levels

When you consume high amounts of sugar, your body experiences a rapid increase in blood glucose levels, followed by a sharp drop. This fluctuation can lead to mood swings, fatigue, and difficulty focusing, all of which are particularly challenging for individuals with ADHD.

Sugar and ADHD is an interesting relationship. High sugar consumption is likely to be a consequence of ADHD, being that individuals feel a lack of focus, lower levels of dopamine and impulsivity, in which a sugar fix is often the needed remedy at the time. Conversely, high sugar diets can intensify ADHD symptoms, thanks to the rapid rise and fall of glucose-driven energy, worsening mood swings, fatigue, lack of concentration. So, whether it's 'the chicken or the egg', excessive intakes of high-sugar really needs to be looked into.

Hidden Sugars in Processed Foods

This is a doozy. Many processed foods, even savoury ones, contain hidden sugars. Hidden under various names, such as high fructose corn syrup, dextrose, and maltose, these sugars are often added to enhance flavour, but they contribute to the overall sugar load in the diet. To reduce sugar intake, it’s essential to be vigilant about reading food labels and choosing products with no added sugars or lower sugar content.

In addition to reducing obvious sources of sugar like sweets and sugary drinks, consider cutting back on processed foods that may contain hidden sugars. This includes items like breakfast cereals, granola bars, and even those savoury snacks (like pasta sauces, baked beans, tomato or other sauces).

3. Refined Carbohydrates

Refined carbohydrates, such as white bread, pasta, and pastries, are quickly broken down into sugar in the body, leading to the same blood sugar spikes and crashes associated with high sugar diets. These rapid fluctuations can exacerbate ADHD symptoms and make it more difficult to maintain focus and energy throughout the day.

The Glycaemic Index and ADHD

The glycaemic index (GI) is a measure of how quickly a food raises blood glucose levels. Foods with a high GI, such as white bread and sugary snacks, cause rapid spikes in blood sugar, while low GI foods, such as whole grains and vegetables, provide a slower, more sustained release of energy.

Foods that can slow down the release of glucose are beneficial for everyone, not just those with ADHD. Ofteh, we recommend replacing refined carbohydrates with whole grains - this is a simple yet effective dietary change for maintaining more consistent energy levels over the day. Whole grains such as brown rice, quinoa, and whole wheat bread provide a slower release of energy, helping to maintain stable blood sugar levels and improve focus and concentration. Plus, the extra fibre this provides is more good news for gut health (and ultimately, brain health).

Managing ADHD through diet involves careful consideration of the foods and additives that may exacerbate symptoms. By removing preservatives, artificial colours, high sugar foods and refined carbohydrates from your diet, you can take a proactive approach to managing ADHD.

While dietary changes may not replace all treatments strategies, they can complement them and contribute to improved focus, behaviour, and overall well-being. Always consult with a healthcare professional before making significant dietary changes, particularly if you, or your child, has been diagnosed with ADHD.