The “Ideal” ADHD Diet
The goal is not to be perfect but to make better-informed decisions. You are the expert on your own body. Focus on what foods make you feel good, energized, tired, lethargic, or take you on a blood sugar roller coaster. The food we eat directly affects brain function and mood regulation.
FOODS THAT HELP
Priority 1) Protein-Rich Foods
Lean Meats:
Poultry (Chicken, Turkey)
Fish (Salmon)
Non Meat Options:
Eggs
Cheese
Yogurt
Milk
Vegan Options:
Nuts: Almonds, Walnuts, Cashews
Seeds: Flaxseeds, Chia seeds, Sunflower seeds
Legumes: Beans, Lentils, Chickpeas, Soybeans
Priority 2) Vegetables
Leafy Greens: Spinach, Kale, cabbage
Root Veggies: Carrots, Sweet Potatoes
Cruciferous Veggies: Broccoli, cauliflower, Brussels sprouts
Fruits that cosplay as Veggies: Bell Peppers, Tomatoes, Cucumbers, Zucchini
Others: Green Beans, onion, celery
Priority 3) Fruits
Berries, apples, bananas, oranges, Avocados, grapes, pineapple, pears, watermelon
Priority 4) Complex Carbohydrates / Whole Grains
Brown rice, Oats, Quinoa
Priority 5) HYDRATION
DO NOT UNDERESTIMATE THE IMPORTANCE OF WATER ON MOOD, ENERGY & BRAIN FUNCTION
Low End: 64oz per day
IDEAL: Your weight divided by 2 = Oz of water per day
EX) 220lbs/2=110oz water per day
FOODS THAT DO NOT HELP
Sugary Foods & Drinks
EX) Sodas, candy, pastries
Highly Processed Foods
EX) Fast food, packaged snacks, microwave meals
Artificial Additives
EX) Artificial colorings (Red 40, Yellow 5) & Preservatives
Trans & Saturated Fats
EX) Fried Foods, hydrogenated oils, fatty meats
Excessive Salt
EX) Salty snacks, processed meats, canned soups
Simple Carbohydrates
EX) White breads, pastries, sugary cereals
Additional Notes
Caffeine can be perfectly fine and sometimes helps with focus. It can also worsen anxiety & disrupt sleep.
Eat Regularly: Don’t skip meals!
Mindful Eating: Pay attention to how food makes you feel.
Vitamin Supplements Recommended for ADHD
Omega-3 Fatty Acids: AKA Fish oil supplements
Vitamin D
B Vitamins: B6, B12
Magnesium Glycinate
Zinc
Iron
N-acetylcysteine (NAC)