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  • Writer's pictureLiliana Turecki

Creating Your Own ADHD Diet

When talking about ADHD self-care, diet and food are rarely taken into account even though studies show a direct link between nutrition and brain functioning. Following an effective diet plan can play a vital role in reducing ADHD symptoms like hyperactivity and poor focus. Read on to understand the dos and don’ts of maintaining a balanced diet for life after ADHD diagnosis.

What Sums Up An Ideal ADHD Diet?

Your ADHD self-care listicle needs a new addition – an ideal diet regimen to keep your blood sugar levels in check, stabilize your energy levels, and enhance your concentration. What you eat can potentially impact your mood and improve your cognitive function. Incorporating the following foods into your diet can make a large difference:

  • Omega-3 fatty acids for a healthy brain and heart. Some of the omega-3 sources include walnuts, chia seeds, and fatty fish (like tuna and salmon).

  • Protein-rich foods like fish, meat and poultry products, nuts, eggs, beans, and lentils are a few sources to get the cognitive wheels moving.

  • Minerals and vitamins including zinc, vitamin B-6, iron, vitamin D, and magnesium can also be beneficial to your overall health. According to some studies, ADHD is known to be associated with a deficiency in these minerals and vitamins. Foods including kidney beans, beef, meat, nuts, spinach, eggs, and fortified foods are a few great sources of essential nutrients.

  • Complex carbohydrates to help curb blood sugar spikes. The best part about them is they make you feel fuller which can in turn, reduce your craving for sugar-filled snacks. Foods rich in complex carbohydrates include vegetables, fruits, brown rice, whole-grain pasta and bread.

What Foods to Avoid in an ADHD Diet?

To ensure your ADHD diet regimen reaps the maximum benefits, make sure you cut out the following foods from your meals:

  • Sugary or sugar-filled foods.

  • Caffeine intake for adults who take ADHD medications.

  • Simple carbohydrates including chips, candy, potato fries, white rice, sodas and white bread.

  • Potential allergens including soy and gluten to reduce hyperactivity and enhance focus.

  • Artificial additives, especially food colorings – these may exacerbate your ADHD symptoms.

  • Processed and prepackaged foods – like fruit punches, breakfast cereals, and cookies, to name a few – also come with harmful artificial preservatives and coloring, and flavors.

Managing your ADHD can take more than just following a diet regimen. While being an ADHD individual comes with overwhelming symptoms, there is always a possibility to take control of them.

One of the most systematic methods of coping (and succeeding!) with ADHD involves working collaboratively with a professional ADHD coach. To experience ADHD coaching that brings real results, book a free coaching consultation with me today!


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