According to the Centers for Disease Control (CDC), attention-deficit/hyperactivity disorder (ADHD) is an “expanding public health concern.” The last few years have seen a significant jump in diagnoses of the condition, which is now thought to affect one in nine children and nearly nine million adults across the country. And that’s just the cases we know about—ADHD is notoriously underdiagnosed, particularly among women and girls.
For those who have been diagnosed, a few treatment options are available. Right now, these include behavioral therapy and medication, which is usually in the form of stimulants. However, lifestyle changes can also be a big part of managing ADHD. Maintaining a routine, exercising regularly, and getting plenty of sleep, for example, are all helpful habits.
On top of this, research suggests that following a diet that is high in whole foods and low in added sugar may also make a difference for many people with ADHD.
“Foods that are high in sugar and artificial additives can increase hyperactivity in some individuals,” clinical psychologist and dietitian Supatra Tovar, PsyD, RD told VegNews. “On the other hand, a well-balanced diet rich in whole foods like lean proteins, like beans and legumes, fruits, vegetables, and healthy fats may help stabilize energy levels and improve focus.”
Find Tovar’s top tips for managing ADHD with diet below, but first, here’s a little bit more about the condition, and why it’s becoming more prevalent than ever (spoiler: TikTok probably isn’t to blame).
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What are the symptoms of ADHD?
According to Additude, a publication dedicated to ADHD education and awareness, ADHD is a neurological disorder that impacts “the parts of the brain that help us plan, focus on, and execute tasks.” While much of the research around ADHD focuses on how it presents in children (predominantly young boys), the condition also impacts adults.
It is incredibly complex and can present with many different symptoms depending on the individual, but generally, people who suffer from the condition tend to have problems with organization, impulse control, and staying focused. However, Additive notes that people tend to fall into three categories—Primarily Hyperactive-Impulsive ADHD, Primarily Inattentive ADHD, and Primarily Combined Type ADHD—but people can move between categories.
“Neuroscience, brain imaging, and clinical research tell us a few important things: ADHD is not a behavior disorder. ADHD is not a mental illness. ADHD is not a specific learning disability. ADHD is, instead, a developmental impairment of the brain’s self-management system. Both adults and children can be diagnosed with ADHD.” —Additude
The symptoms of Primarily Hyperactive-Impulsive ADHD include fidgeting, squirming, running or climbing in inappropriate situations, and talking excessively. Symptoms of Primarily Inattentive ADHD include not listening when being spoken to, having difficulty staying organized, being easily distracted, and difficulty paying close attention to details.
According to the Cleveland Clinic, women and people who were assigned female at birth with ADHD are more likely to go undiagnosed. This might be because hyperactive-impulsive symptoms are more common in men, boys, and people who were assigned male at birth, which makes the condition easier to spot. This doesn’t necessarily mean that Primarily Hyperactive-Impulsive ADHD is less common in women, but rather that they may be better at suppressing or hiding the symptoms.
The clinic adds that most of the ADHD research has been focused on men, boys, and people who were assigned male at birth, which means that “research specific to women is years behind.”
Why is ADHD suddenly so common?
On TikTok right now, videos like “5 signs you have ADHD,” “ADHD problems,” and “How to spot ADHD,” are racking up thousands, if not millions, of views, as people discuss the many symptoms of the complex condition.
For many experts, this is seen as a double-edged sword. On the one hand, it raises awareness of symptoms that people may not have realized are symptoms of ADHD and helps to break down the stigma associated with the condition. But on the other, it makes self-diagnosis more common, which can be risky.
“Social media is brilliant in spreading the word and it’s good to openly talk about ADHD,” psychiatrist Saadia Arshad, MBBS, MRCPSYCH, MSC told the BBC. Social media itself hasn’t made ADHD more common, but it has made people more aware of the symptoms that they may have already been presenting with and what could be causing them.
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“People are more likely to bring up their concerns to a physician, which in turn might prompt more numbers of people to be diagnosed,” reports one paper in the journal Missouri Medicine.
However, experts stress that if you think you might have ADHD, it’s important to seek out professional advice instead of relying on self-diagnosis. “It is harmful to self-diagnose,” warns Arshad. “When someone convinces themselves that they have ADHD without seeking professional help it can be dangerous.”
One of the biggest issues with self-diagnosis is that it can be inaccurate—someone might think they have ADHD, but actually, they may be suffering from a different disorder entirely, like anxiety or depression, for example. Arshad says: “If you think you have ADHD you should speak to your GP, and it is a good idea to keep a diary of your symptoms and feelings.”
What diet is best for ADHD?
It’s important to note that diet likely doesn’t cause ADHD. However, there is some research to suggest that certain foods and drinks might lead to an increase in symptoms for some people.
For example, in 2020, one meta-analysis published in the journal Complementary Therapies in Medicine examined seven studies involving nearly 26,000 people and concluded that the findings “indicated a positive relationship between overall sugar and sugar-sweetened beverages consumption and symptoms of ADHD.”
On the other hand, research suggests that, alongside other treatment options, like therapy and medication, following a balanced diet with a high intake of fruits and vegetables might help to manage ADHD symptoms.
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In 2022, for example, one study from Ohio State University suggested that consuming plenty of fruits and vegetables could help reduce inattention symptoms in children aged six to 12.
The Attention Deficit Disorder Association (ADDA)—which is one of the world’s largest organizations dedicated to supporting adults with ADHD—also notes that while there are no official dietary recommendations for adults with ADHD, it’s important to eat “generous portions” of fruits and vegetables, paired with whole grains, healthy fats, and proteins. It notes: “This diet ensures your nutritional needs are met and helps keep your mind and body in their best state.”
5 expert diet-related tips for people with ADHD
Find expert dietary tips from Tovar below, and remember to consult with a healthcare professional before making any major lifestyle changes or self-diagnosing with ADHD.
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1 Prioritize whole foods
“Focus on consuming minimally processed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats,” advises Tovar. She adds that consuming plenty of protein from sources like lentils, chickpeas, quinoa, nuts, seeds, tofu, and edamame is particularly important for people with ADHD. “Protein plays a crucial role in stabilizing blood sugar levels and supporting neurotransmitter function, which can help improve focus and concentration,” she explains.
Fiber is another key nutrient, she adds, as it also helps to stabilize blood sugar and regulate digestion, which makes it easier to focus. “Incorporating fiber-rich foods like fruits, vegetables, whole grains, and legumes into meals not only improves gut health but also plays a key role in balancing energy and mood, both of which are essential for managing ADHD symptoms effectively,” she adds.
2 Limit sugar, refined carbohydrates, and additives
“Sugar and refined carbohydrates can cause rapid spikes and drops in blood sugar, leading to mood swings and increased hyperactivity,” says Tovar, before adding that some “individuals with ADHD may be sensitive to food additives, such as artificial colors and preservatives, which can worsen symptoms.”
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3 Eat plenty of omega-3s
“Omega-3 fatty acids have also been studied for their potential to improve cognitive function and reduce ADHD-related symptoms,” adds Tovar. Seafood, like fatty fish and shrimp, contain omega-3, but you can also get it from plants, too. Plant-based sources of omega-3 include walnuts, flaxseeds, soybeans, and canola oil.
4 Maintain regular mealtimes
“Eating balanced meals and snacks at consistent intervals helps regulate blood sugar, which can help with mood stability and focus,” adds Tovar. Planning ahead can help some individuals stay on top of their meals—find our guide to creating an easy plant-based meal plan here.
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5 Stay hydrated
Of course, like all of the items on this list, everyone can benefit from staying hydrated. But Tovar notes that for individuals with ADHD, it’s especially important. “Dehydration can lead to symptoms like fatigue, irritability, and difficulty concentrating, which can exacerbate ADHD symptoms,” she explains.
Tovar’s tips for staying hydrated include carrying a water bottle (which also serves as a visual reminder to drink water), infusing water with fruit or herbs if you don’t like the taste, eating water-rich foods (find our guide to hydrating foods here), and establishing a routine. “Try to drink a glass of water first thing in the morning and with each meal,” she adds. “By maintaining proper hydration, individuals with ADHD can improve their cognitive function, mood, and energy levels.”
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Charlotte is a VegNews editor and writer based in sunny Southsea on England’s southern coast.
