What To Eat & What To Avoid If You Have ADHD

Prioritise Protein – Especially In The Morning

Experts agree one of the most powerful tools for managing ADHD through nutrition is ensuring a high-protein start to the day. “Protein is essential for producing neurotransmitters like dopamine, which are crucial for focus and attention,” says Dr Sabine Donnai, founder of private health clinic VIAVI. “Starting your day with a protein-rich breakfast can help stabilise blood sugar and support dopamine and norepinephrine production – two brain chemicals that help with alertness, decision-making and impulse control.” Lucinda Miller, naturopath and founder of NatureDoc, adds those with ADHD often struggle with blood sugar regulation. “Peaks and troughs in blood sugar massively affect focus and procrastination,” she explains. “A steady flow of energy from protein, healthy fats and complex carbs helps the brain feel more consistent. It also blunts sugar spikes, which helps with mood regulation and reduces that buzzy, restless feeling mid-morning.” For breakfast, think eggs with smoked salmon and avocado, nut butter on oatcakes, or Greek yoghurt with berries and pumpkin seeds.

Feed Your Brain The Right Fats

“Omega-3s are brain food,” stresses Lucinda, who suggests eating oily fish like salmon, sardines and mackerel at least twice a week. “These healthy fats are essential for brain development and function, particularly in the frontal cortex, the part of the brain that handles planning, focus and emotional regulation.” Studies show supplementing with omega-3s can improve attention, focus and even mood in people with ADHD. “Omega-3s reduce inflammation, increase cerebral blood flow and improve brain hydration,” adds Sabine. “Many of us aren’t getting enough from diet alone.” Other good sources include chia seeds, flaxseeds and walnuts. “If fish isn’t a regular part of your diet, a high-quality omega-3 supplement is worth considering,” says Sabine. “I see it again and again – people become less reactive, sleep better and find it easier to concentrate when their levels of omega-3 are higher.”

Don’t Fear Carbs – But Choose Them Wisely

Low-carb diets are often touted as the gold standard for focus and clarity, but for those with ADHD, it’s more nuanced. “For most ADHD types, a lower-carb diet does help with energy and attention,” says Sabine. “But those with Over-Focused ADD may actually benefit from more complex carbs to stay balanced.” Lucinda agrees and stresses quality matters more than quantity. “It’s the simple carbs – white bread, sugary snacks and processed cereals – that cause the most chaos,” she says. “These spike blood sugar and cause irritability and brain fog. Instead, opt for fibre-rich, slow-digesting carbs like sweet potatoes, quinoa, brown rice and lentils.”

Watch Out For Sugar

While sugar hasn’t been proven to cause ADHD, it can worsen symptoms – especially hyperactivity, impulsivity and poor concentration. “People with ADHD already have a dopamine imbalance, and sugar stimulates dopamine release,” explains Sabine. “This can lead to exaggerated highs and lows, and increase emotional dysregulation.” Lucinda says many of her clients don’t realise how much sugar they’re consuming. “It’s in everything from cereals to pasta sauces, and it can quietly erode focus and stamina. Refined sugar also depletes important nutrients like magnesium and zinc, both of which are essential for brain health.” She advises checking labels and opting for whole food snacks instead of ultra-processed ones. Lucinda also encourages clients to think about every meal as a balancing act. “You need protein for satiety and focus, fibre-rich carbs to feed the gut, and healthy fats to slow digestion. This keeps glucose levels steady and avoids the dramatic drops that cause irritability.” For example, a bowl of pasta on its own is likely to backfire, but add lentils, olive oil and roasted veg, and you have a meal that supports the brain, not overstimulates it.

Be Smart About Supplements

If your diet is nutrient-rich and well-balanced, you may not need supplements – but for many with ADHD, strategic supplementation can help fill the gaps. “Studies have found many people with ADHD are low in omega-3, vitamin D, iron, zinc and magnesium,” says Lucinda. “When diet alone isn’t enough, supplements can be a useful support.” Magnesium helps calm the nervous system and regulate energy; zinc plays a role in appetite and mood stability; iron is key for dopamine production; and vitamin D supports overall brain function. Lucinda also recommends saffron for those who feel stuck in ‘fight or flight’ mode, especially during the premenstrual phase. Just be aware of timing. “Vitamin C can interfere with stimulant medication,” Lucinda says. “It’s best to avoid vitamin C-rich foods or supplements an hour either side of taking your medication.”

Address Nutrient Gaps

ADHD can affect appetite, food preferences and mealtime routines, which often leads to unintentional nutrient gaps. “Many people with ADHD lean towards convenient, carb-heavy foods, especially when energy or focus is low,” adds Lucinda. “But these choices – while easy in the moment – are often low in the nutrients the brain needs most, like magnesium, iron and omega-3s.” If you suspect you’re falling short on key nutrients, Lucinda recommends keeping a simple food diary or working with a practitioner to identify patterns. “In some cases, sensitivities to gluten or dairy may be contributing to brain fog or digestive issues, and an elimination diet, guided by a professional, can help clarify what’s helping and what’s hindering.” As Sabine adds, “Feeding an ADHD brain well means focusing on nutrient density, not perfection – making everyday meals work harder, even in small ways, can make a big difference.”

Ditch The Artificial Extras

When it comes to ADHD and diet, it’s not just about what you eat – it’s also about what you avoid. “Processed foods, additives, artificial colours and sweeteners can all affect how the brain functions,” says Sabine. “Some studies have shown a link between food dyes and increased hyperactivity in children with ADHD.” Lucinda adds that ultra-processed foods are typically low in brain-supporting nutrients. “If the ingredients list looks more like a chemistry experiment than a food label, it’s probably best left on the shelf.” Both agree caffeine can be a double-edged sword. While some find a morning coffee helps them focus, others find it worsens anxiety or disrupts sleep, especially when combined with stimulant medication. “It’s about being aware of your body’s individual response,” says Lucinda. Alcohol, meanwhile, tends to disrupt sleep and blood sugar, while also interfering with nutrient absorption. 

Don’t Skip Meals

“One of the biggest issues I see is meal skipping,” says Lucinda. “Many people with ADHD struggle with appetite – either due to medication or simply forgetting to eat, which leads to blood sugar crashes, late-night snacking and poor food choices.” Creating a rhythm around mealtimes can help. “Try to eat every three to four hours, combining protein, fats and complex carbs at each meal,” she advises. “And listen to your body – if a certain food consistently makes you feel foggy or wired, take note.” Even if you don’t feel hungry, Lucinda encourages gentle structure. “Have something small – like a smoothie or oatcakes with nut butter. Routine is crucial for the ADHD brain.” Sabine also warns against intermittent fasting in neurodivergent individuals, unless carefully managed. “Fasting can exacerbate symptoms if it’s not done in a very stable, regulated way.”

Don’t Expect One-Size-Fits-All

“There’s no single ADHD diet,” says Sabine. “Some people notice a huge difference when they cut out gluten or sugar – others, not at all. It’s about finding what works for your brain and body.  Lucinda agrees and takes a personalised approach. “If someone has eczema, IBS or constant congestion alongside ADHD, there may be merit in trialling an elimination diet, but only under supervision.” She also cautions against viewing nutrition as a cure. “Diet won’t cure ADHD, and it shouldn’t have to. ADHD brains can be brilliant, creative and full of energy. But food can make a huge difference to how you feel and function.” Ultimately, understanding the role nutrition plays in ADHD is about empowerment – not perfection. “When you realise what you eat can support clearer thinking, calmer moods and more consistent energy, it becomes less about restriction and more about resilience,” says Lucinda. “And that’s something worth leaning into.”

For more visit NATUREDOC.COM & VIAVI.COM

DISCLAIMER: Features published by SheerLuxe are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.