What many people don't realize is that the food we eat has a direct impact on our brain, mood, and behavior. This is because our gut and brain are closely connected, and the nutrients we consume play a key role in focus, emotional balance, and overall well-being. That’s why it’s so important to be mindful of what we put into our bodies, especially when it comes to food to avoid for ADHD.
Certain additives, preservatives, and processed foods can contribute to hyperactivity, impulsivity, and difficulty concentrating, making it crucial to recognize and eliminate these triggers. Join me in this episode as we uncover the worst offenders for focus and behavior, exploring the foods and additives that may be disrupting your child's attention and mood. We'll also discuss simple, practical swaps that can make a big difference in supporting a healthier brain and body.
Artificial Dyes and Colors
Our health is connected to our brain, our gut, and the food we eat. What we put into our bodies directly affects how we feel, how we focus, and how well our brain functions. However, the reality is that most people don't know just how much of an impact food has on their brain and behavior. In fact, food directly impacts neurotransmitter function.
Certain foods can cause excessive dopamine spikes, but if they lack nutrients, they disrupt focus and affect overall brain function. For kids with ADHD, the impact can be even more pronounced due to genetic and biochemical differences that make them more sensitive to certain foods. Our gut and brain communicate through the vagus nerve, and since 90% of serotonin is produced in the gut, what we eat plays a massive role in mood, focus, and regulation. Inflammatory foods can disrupt this balance, making it harder for kids to stay calm and attentive.
Some kids are also more sensitive to certain foods, meaning the wrong choices can fuel their ADHD symptoms even more. One of the worst culprits of focus and behavior issues is artificial dyes and colors. The truth is that Red 40, Yellow 5, and Blue 1 are still legal in the U.S., even though they’ve been banned in other countries due to their links to hyperactivity.
As someone who has seen firsthand how processed foods can trigger intense reactions, I know how disruptive these additives can be. If your child is sensitive, their reaction might be immediate, or it could be delayed, making it harder to pinpoint the cause. The good news is that there are better alternatives. Natural colorings like blueberry or beet-based dyes can replace artificial ones in fun, colorful treats. Small changes like these can make a big difference in supporting focus and behavior.
High Sugar Foods and Simple Carbs
Another food to avoid is high-sugar foods and simple carbs. If it is white, like white bread, sugary cereals, or processed snacks, it is likely stripped of nutrients. Many of us grew up having cereal for breakfast, but most of them are packed with sugar, just like juice and soda. The problem is that sugar causes blood sugar spikes, leading to hyperactivity followed by an energy crash. One moment, your child might be bouncing off the walls, and the next, they are exhausted and struggling to focus.
You do not have to cut out all carbs but rather, you can just choose better ones. Complex carbohydrates, like whole grains, paired with proteins and healthy fats, help keep blood sugar stable. If you notice your child cycling between wired and tired, adding protein to their meals can make a huge difference. I see this pattern so often in my clinic, and the right food choices can have a noticeable impact on attention and behavior.
Artificial Sweeteners and Neurotransmitter Function
Many parents are surprised to learn how reactive their kids are to certain foods, especially those with ADHD or other clinical issues. Genetic differences can make some children more sensitive, just like I was. The third big culprit is artificial sweeteners like aspartame and sucralose, which are still found in diet sodas, gum, and low-calorie snacks.
Many parents think they are making a healthier choice by opting for low-calorie options, but kids actually need protein and healthy fats to support their brain and body. The real problem is not natural fats but processed foods filled with sugar and artificial ingredients. Artificial sweeteners disrupt neurotransmitter function and gut health, which can impact focus, mood, and stress levels. Since gut health plays a critical role in brain function, avoiding these additives can make a noticeable difference. Instead of artificial sweeteners, better options include natural choices like honey, maple syrup, or monk fruit.
These provide sweetness along with some nutritional value and do not cause the same extreme spikes in blood sugar. Of course, moderation is key, but making these swaps can have a real impact on your child's well-being.
Preservatives and Processed Foods
Preservatives should also be avoided. Growing up, I was most sensitive to preservatives, and I know firsthand how they can impact focus and behavior. Common additives like MSG, BHT, and BHA are still found in many packaged snacks, frozen foods, and processed meats. These chemicals have been linked to hyperactivity, anxiety, and impulse control issues.
The good news is that making a change is often as simple as checking labels and swapping out products for cleaner alternatives. Whole, minimally processed foods are the best choice for kids, and thankfully, they are easier to find than ever. Many grocery stores now offer preservative-free options, even in their own store-brand products. On a larger scale, brands like Applegate Farms provide cleaner alternatives that are widely available at big-box stores.
Shopping sales and freezing preservative-free foods can also make healthier choices more budget-friendly. You can also check the labels of the products you buy to easily reduce your child's exposure to these harmful additives.
Dairy, Gluten, and Inflammatory Foods
Dairy and gluten are two common triggers that can negatively impact focus and behavior, especially for kids with ADHD. Gluten, in particular, contains chemicals that can be inflammatory, and wheat in the U.S. is often treated with glyphosate, which can further disrupt gut health.
Since the gut and brain are deeply connected, these foods can destabilize neurotransmitter function, making it harder for kids to regulate their emotions, focus, and manage executive functioning. While not every child reacts the same way, those with genetic sensitivities may be more prone to issues when consuming dairy and gluten.
Many people assume that ADHD is purely genetic, but environmental factors, including diet, play a significant role in nervous system regulation. Making dietary changes can have a real, noticeable impact, sometimes even in a short period. While long-term benefits are important, many families see quick improvements in focus, mood, and behavior simply by removing inflammatory foods. Small shifts in diet can lead to big wins in daily functioning.
Caffeine and Alternatives
Caffeine is another ingredient to watch out for, especially for kids. Many people consume caffeine without even realizing it because there’s caffeine in sodas and certain types of chocolate. I want to emphasize that caffeine can cause energy spikes, crashes, jitters, and even dependency over time. While some older individuals may find caffeine helpful in moderation, it's not a good choice for children.
There’s a lot of discussion online about caffeine improving focus in kids with ADHD, but in reality, it’s not the best approach for young brains. Instead, encouraging herbal teas can be a great alternative, especially when kids aren't feeling well. For better focus and sustained energy, it’s essential to prioritize nutrition.
Magnesium-rich snacks like pumpkin seeds can help support brain function, and adding omega-3s, whether through salmon, walnuts, or supplements, can make a great difference. Protein and healthy fats are especially important in the morning, as they help regulate energy levels and concentration throughout the day. Increasing fiber is another key step, since many overly processed foods lack it. Small dietary changes like these can have a huge impact on a child’s ability to focus and stay regulated.
Hydration and Overall Health
Hydration is essential for brain function and overall well-being, yet many kids don’t drink enough water. I encourage everyone to prevent dehydration considering that this can lead to headaches, brain fog, and fatigue, making it harder for kids to focus and feel their best. If your child struggles with drinking enough water, try incorporating hydrating foods like fruits, soups, or herbal teas with honey. Small adjustments can have a big impact on their energy and cognitive function.
When making dietary changes, start small and pay attention to your child’s behavior. Avoid evaluating progress when you’re feeling dysregulated—co-regulation is key. Not sure where to start? We'll help you find the right solution tailored to your needs.
Visit https://drroseann.com/help/ today and take our FREE Brain and Behavior Solutions Matcher. Check out the Natural ADHD Focus Formula Kit: https://drroseann.com/adhdkit
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