3. Fruits and Vegetables 

Always eat the rainbow. A 2022 study found that children with adhd who consumed several fruits and vegetables were less prone to inattention. Furthermore, foods rich in zinc, magnesium, and B vitamins may alleviate ADHD symptoms. For example, research has also shown those who took magnesium and vitamin B6 supplements experienced significant improvements in hyperactivity and inattention. Bananas and avocados are excellent sources of both, while spinach, papaya, kiwi, kale, blackberries, and passion fruit are high in magnesium.

5. Probiotics 

A 2023 study suggests that minerals and probiotics might help alleviate ADHD symptoms. For instance, children with ADHD who follow a special diet rich in probiotics can experience improved behavior and thinking skills. Foods such as yogurt, kefir, fortified cereals, kimchi, sauerkraut, and miso are high in probiotics. There are also many probiotic supplements available. Be sure to choose refrigerated brands, which have a longer shelf life.

The Science Behind Sugar and ADHD

Many people want to know “Does sugar make ADHD worse?” and what exactly is “The Link Between Sugar and ADHD?”. Unfortunately, those questions are difficult to answer. For example, there is no proof that sugar causes ADHD. Additionally, the evidence suggesting sugar might contribute to hyperactivity symptoms in both children with and without ADHD is very limited. 

• A 2020 meta-analysis found a positive link between the consumption of overall sugar and sugary drinks and symptoms of ADHD. However, the results varied significantly among the included studies, indicating inconsistency in findings.
• A 2021 study suggests that eating too much fructose (a type of sugar found in fruit) might trigger a natural survival response in the body, making people extremely motivated to find more food. This could lead to behaviors like hyperactivity and aggression, similar to ADHD. However, more research is needed. 
• A 2023 study reviewing literature from 2007 to 2023 found that increased sugar consumption disrupts neurotransmitter balance, specifically dopamine and norepinephrine, which may exacerbate ADHD symptoms. While the study suggests a link between sugar intake and heightened ADHD symptoms, it also emphasizes the need for further research to understand this connection.

After reviewing the conflicting research, you might question why so many believe sugar worsens ADHD. Sugar gives a quick energy boost by spiking blood glucose levels, frequently followed by a rapid drop, leading to fatigue and increased cravings. This cycle of highs and lows can disrupt energy levels and concentration for everyone, not just those with ADHD. While sugar might exacerbate ADHD symptoms for some, individual responses vary widely, making it challenging to identify sugar as a universal trigger.

Identifying Hidden Sugars in Your Diet

Hidden sugars can lurk in many everyday foods. Even foods that seem healthy on paper, such as flavored yogurts, granola bars, and some whole grain breads, often contain added sugars and food additives that can lead to blood sugar spikes and crashes. So, if you suspect sugar is affecting your cognitive and emotional health, read on to discover ways to limit your sugar consumption and improve your adhd diet while identifying hidden sugars. 

1. Swap out refined sugar 

There are healthier alternatives to sugar that are just as delicious and even better for your overall health. For example, nature’s candy—fruit—is sweet, nourishing, and packed with antioxidants that make you feel great from the inside out. But let’s be honest, sometimes fruit alone doesn’t fully satisfy that sugar craving. So, when baking or making your favorite double dark chocolate brownies, try these tasty and health-conscious alternatives:

Coconut Sugar – Raw Honey – Maple Syrup – Stevia – Dates – Brown Rice Syrup

Each one will add the sweetness you’re seeking without the negative effects. 

2. Hydrate, hydrate, hydrate 

We’ve all felt that urge for a sugary snack when, in reality, we just needed a glass of water. This happens because dehydration can mask itself as hunger. Even slight dehydration can hinder our body’s ability to access its energy reserves, particularly glycogen, the primary storage form of carbohydrates. So, when your body can’t quickly tap into these energy stores, it craves sugar to compensate. To avoid this, make sure you’re drinking the recommended amount of 64 fluid ounces or 8 cups of water daily, and if you’re not a fan of water, flavor it naturally with fruit and herbs. 

3. Meal prep 

It’s tempting to reach for a processed frozen meal or order takeout when you’re exhausted and don’t feel like cooking. However, these habits can cause unwanted sugar spikes and other harmful effects. Instead, try cooking in advance and storing meals for those lazy, rainy days when motivation is low. We’ve all been there, often more than once. Meal prepping saves time but also allows you to control the ingredients. You become the master of your sugar intake. 

3. Meal prep 

It’s tempting to reach for a processed frozen meal or order takeout when you’re exhausted and don’t feel like cooking. However, these habits can cause unwanted sugar spikes and other harmful effects. Instead, try cooking in advance and storing meals for those lazy, rainy days when motivation is low. We’ve all been there, often more than once. Meal prepping saves time but also allows you to control the ingredients. You become the master of your sugar intake. 

5. Other golden nuggets of health wisdom

To help you even further, check out these tips to improve your adhd diet and stabilize your blood sugar like a champ. 

• Reduce your intake slowly: If you’re a sugar lover, it’s going to be difficult to go cold turkey. Therefore, be patient with yourself and slowly cut back by reducing the amount over time. Progress is the key, not perfection. 
• Opt for whole, unprocessed foods: Choose fresh fruits, vegetables, lean proteins, and whole grains free from added sugars.
• Carefully read labels: Look for terms like sucrose, high fructose corn syrup, and other sweeteners that indicate added sugars.
• Limit sugary beverages: Replace soda, sweetened teas, and flavored waters with water, herbal teas, or naturally flavored water with fruit.
• Be cautious with condiments: Ketchup, salad dressings, and sauces often contain added sugars. Opt for homemade versions or check labels for low-sugar options.

Conclusion

While the relationship between sugar and ADHD is uncertain, one thing is clear: if it’s good for your brain, it’s good for ADHD. It’s a great rule of thumb to follow when you’re unsure how your diet affects your mental health. For tailored guidance and support, chatting with a mental health professional can make all the difference. They can help you navigate the best choices for your diet and lifestyle, ensuring that every step you take supports both your mental and physical well-being.

Schedule a FREE consultation with our mental health professionals either in person or remotely from your home. Alternatively, book a FREE call with our intake coordinator for guidance in finding the right therapist for your needs. 

You’ll receive the holistic support you deserve to manage your ADHD symptoms and feel better overall.