9 ADHD Food Fixes

They say you are what you eat, and for ADHDers, a diet with no protein, lots of sugar, and chemical additives is a recipe for hyperactivity, impulsivity, and poor focus. Read what to reach for here.

Studies show that a high-protein, low-sugar, no-additive diet, combined with ADHD-friendly supplements, can improve ADHD symptoms. These are the ones that offer the most relief.

1. Pick Protein

Foods rich in protein—lean beef, pork, poultry, fish, eggs, beans, nuts, soy, and low-fat dairy products—may have beneficial effects on ADD symptoms. Protein-rich foods are used by the brain to make neurotransmitters—chemicals that help brain cells talk with each other. Eating protein for breakfast will help a child build brain-awakening neurotransmitters. Protein also prevents surges in blood sugar, which increase hyperactivity.

2. Skip the Sugar

The single most important thing I recommend is to decrease the amount of sugar in the ADHD diet. Eating simple processed carbohydrates, like white bread, waffles, or white rice, is almost the same as feeding you or your child sugar. They can make you irritable, stressed, and unfocused. Serve breakfasts and lunches high in protein, complex carbs, and fiber instead to increase concentration and better behavior.

3. Add On Omega-3's

Omega-3 fatty acids, found in fish oil, can improve hyperactivity, impulsivity, and concentration. Research suggests that kids with ADHD have lower blood levels of omega-3's than kids without the condition. One recent study showed that 25 percent of kids with ADHD had a decrease in symptoms after three months. Fifty percent showed improvement by six months.

4. Maintain the *Right* Amount of Iron

Many people are unaware of the important role iron plays in controlling ADHD symptoms. A 2004 study found that the average iron level of ADHD children (measured as ferritin) was 22, compared with 44 in non-ADHD children. Another study showed that increasing ADHD children's iron levels improved their symptoms almost as much as taking a stimulant. Because too much iron is dangerous, have your pediatrician test ferritin levels before giving iron.

5. Weed Out Food Chemicals

Several studies suggest that artificial additives make non-ADHD kids more hyperactive, and make hyperactive children worse. Gatorade, cheese puffs, and candy contain artificial colors and preservatives, but are found in other foods as well. Read food ingredient labels to find additive-free foods. Fresh unprocessed foods are your best bet. Avoid colorful cereals, and substitute 100-percent fruit juice for soft drinks.

Read the rest of the alternative treatments using only what you put on your plate, here.