The worst foods to eat if you have ADHD

TELEGRAPH

What we eat and how it impacts attention deficit hyperactivity disorder (ADHD) is an exciting, growing area of research. While there is currently no evidence-based diet specifically recommended for ADHD, emerging science suggests a strong connection between gut health and ADHD symptoms.

People with ADHD are more likely to experience gut health issues such as constipation, IBS, diarrhoea and abdominal pain. This is significant because the gut and brain are closely linked through the gut-brain axis, a communication pathway that influences both physical and mental health.

Poor gut health can lead to systemic inflammation, which is often elevated in people with ADHD. This inflammation may contribute to neuroinflammation (brain inflammation), affecting mood, anxiety and cognitive function.

“Studies point to the fact that gut microbiota has relevance to the ADHD story. Our understanding is still in its relative infancy, but in time, I envisage a range of evidence-based treatments for ADHD targeted at optimising gut health using modified diets and supplementation,” says Dr James Kustow, a psychiatrist specialising in ADHD and the author of How to Thrive with Adult ADHD.

This growing evidence suggests that improving gut health and reducing foods that cause inflammation could benefit those with ADHD. However, it’s important not to be overly restrictive, as ADHD is often associated with eating disorders such as binge eating and erratic eating patterns.

“People with ADHD need to prioritise care and maintenance of their bodies. The dysregulation inherent to ADHD predisposes them to disordered eating, such as overeating, bingeing and missed meals. This is why those with ADHD have much higher rates of obesity and binge-eating disorder,” Dr Kustow explains.

Foods To Avoid Or Reduce

Ultra-processed foods such as sweetened cereals

Ultra-processed foods (UPFs) make up 56.8 per cent of the average UK diet. These are heavily packaged foods with long ingredient lists featuring artificial additives such as emulsifiers and stabilisers. They can include sweetened cereals, chicken nuggets, soft drinks and even seemingly healthy options such as packaged brown bread.

UPFs are linked to numerous health risks, including cancers, heart disease, obesity and depression, although scientists don’t know whether they’re unhealthy because of how they’re made or because they’re usually high in calories, fat and sugar. For ADHD, research shows that a diet high in UPFs can increase the risk of developing the condition by 51 per cent.