As parents, we want nothing more than to see our children thrive, yet we often find ourselves challenged by the daily struggles that come with managing symptoms of ADHD and autism. It may feel like an uphill battle, but the good news is that we can do something—through diet. By making informed food choices, we can influence our children’s brain health and potentially ease some of the behavioral challenges they face. Together, we can discover how certain foods can enhance our children's well-being. Together, we can discover how certain foods can enhance our children's well-being. This episode aims to delve into the connection between diet and the symptoms of ADHD and autism. Let's explore practical strategies for incorporating these foods into their diets, empowering parents to create a supportive environment that fosters growth and positive behavior.
Impact of Diet on Brain Health and Behavior
I’ve worked with many families who feel overwhelmed by the idea of changing their child’s diet, especially when dealing with picky eaters or food aversions like ARFID. They wonder if it’s really worth the struggle. But I’ve seen firsthand the incredible difference it can make. Even with small, gradual changes, the improvements in focus, behavior, and emotional regulation are undeniable. These parents always tell me they never regret making those changes, even when it was hard. And it makes sense because what we eat directly impacts how our brain and nervous system function. When kids eat inflammatory foods or too much sugar, it throws off their neurotransmitter balance and can lead to nervous system dysregulation. That’s when we see things like lack of focus, anxiety, sensory defensiveness, or even rage. It’s all connected. But the good news is, you have the power to support your child’s brain health right from your own kitchen. Even if you start small, those changes can have a profound impact.
Gut-Brain Connection and Neurotransmitters
A healthy diet is essential for regulating the nervous system, especially for kids with ADHD, autism, and anxiety. What we eat influences neurotransmitter function, and when we consume foods that support the nervous system, we help manage mood, focus, and emotional regulation. One of the most important factors in this is the gut-brain connection. While many have heard of it, few realize that the gut produces key neurotransmitters like serotonin, which significantly affects brain function. A healthy gut, filled with diverse bacteria, is crucial for maintaining this balance, and that diversity comes from eating a wide range of healthy fats, fibers, and vegetables. Supporting gut health is more about eating a variety of nutritious foods than simply taking probiotics. While it can be challenging for parents dealing with picky eaters or kids with food aversions, incorporating different types of foods helps nurture a healthy microbiome. A diverse diet supports the brain’s ability to regulate focus and emotions, and even small dietary changes can make a noticeable difference. For parents facing these challenges, resources and solutions are available. You can take our Solution Matcher to find the right help for you: https://drroseann.com/help/
Inflammation and Detoxification
Following an anti-inflammatory diet is crucial for reducing inflammation in the brain, particularly for children with autism, ADHD, and other neurodivergent conditions. Research shows that inflammation is a significant issue, with studies finding that 76% of individuals with autism have brain inflammation. When I conduct brain maps, it's common to see inflammation in these kids, which can be caused by toxins in our environment and food. Additionally, many neurodivergent children have genetic variants that hinder their ability to detoxify. This is why diet plays a dual role—not only reducing inflammation but also supporting the body’s natural detoxification process. An anti-inflammatory diet, like the Mediterranean diet, is well-researched and shown to improve attention, mood, and overall brain function. Key foods that support detoxification and reduce inflammation include omega-3 rich foods, such as cold-water fish, flax seeds, chia seeds, and walnuts. These are especially important for children with autism and ADHD, who often have lower levels of omega-3s. Making gradual shifts to include these foods can significantly impact brain and behavioral functioning. Remember, it’s about progress, not perfection—small changes can make a big difference.
Key Foods for Brain Health
When it comes to supporting brain health, omega-3 fatty acids are key. These essential fats, found in foods like fish, flax seeds, chia seeds, and walnuts, play a crucial role in improving attention and mood. For children with ADHD symptoms or autism spectrum disorders, omega-3s are especially beneficial as they help regulate brain function and promote emotional balance. While nutritional supplements are an option, incorporating these foods into your child's diet can have a powerful impact. Fruits and vegetables are another cornerstone of a brain-healthy diet. Rich in essential nutrients and antioxidants, they support cognitive function and overall health. Despite the challenge of getting some children to eat enough fruits and veggies, these foods are vital for brain health. Adding a variety of colorful produce, such as berries, leafy greens, and cruciferous vegetables, ensures a wide range of nutrients that help protect and nourish the brain. Healthy fats and whole grains also contribute significantly to brain function. Foods like avocados, olive oil, and fatty proteins such as lamb and beef provide the healthy fats necessary for neurotransmitter communication and reducing inflammation. Whole grains like quinoa, brown rice, and oats offer long-lasting energy and help stabilize blood sugar, which is critical for maintaining focus and mental clarity. Together, these foods provide the foundation for optimal brain health and emotional regulation.
Foods to Limit and Avoid
It's also important to limit certain items that can negatively affect brain health, especially in children with ADHD or autism. Processed foods, refined sugars, and additives can be very activating for the nervous system, disrupting neurotransmitter function and breaking down healthy gut flora. Many of these ingredients sneak into everyday products, so avoiding highly processed foods is a key step toward supporting brain health. Processed foods not only fail to provide essential nutrients but can also lead to blood sugar crashes and behavior issues in neurodivergent children. Dairy and gluten are two of the biggest culprits when it comes to triggering negative behaviors and reactions in children with ADHD or autism. Dairy, in particular, has been linked to increased agitation, anger, and physical discomfort. For some children, removing dairy from their diet can lead to noticeable improvements in mood and behavior. Similarly, gluten, especially in the U.S. where it's often treated with pesticides like glyphosate, can be harmful. Even if your child isn't sensitive to gluten, many children have genetic variants that make it difficult to process toxins, which can compound the negative effects of pesticide exposure. Trans fats are another group of foods to reduce or eliminate from your child’s diet. Found in margarine, certain snack foods, and even lower-quality options like processed chicken nuggets, trans fats are harmful to both the body and brain. They contribute to inflammation and disrupt healthy fat balance in the brain. While making dietary changes can feel overwhelming, focusing on one major food offender like dairy, gluten, or processed foods, and sticking with it for 30 days can lead to noticeable changes. Gradually replacing these foods with healthier options helps shift the diet toward one that supports better brain and behavioral functioning.
For additional resources, check out the following:
Links and Resources:
➡️ Join our FREE Natural Parenting Community to receive science-backed resources for your child and family. Join here.
➡️ Get help from Dr. Roseann and her team. Apply here.
➡️ “Is it ADHD or something else?” Take the quiz.