What foods should I eat if I have ADHD? 

If you’re wondering what foods to eat for ADHD, you’re not alone. Choosing the right ADHD diet foods can make a real difference in how you feel day to day, supporting everything from focus to emotional balance. It’s not about cutting everything out, but rather adding in the right kinds of nutrients that boost brain health and improve focus support naturally. 

People with ADHD often benefit from healthy meals rich in protein, omega-3 fatty acids, and slow-release carbohydrates. Think salmon, eggs, oats, leafy greens, berries, nuts, and seeds. These foods help regulate blood sugar, improve neurotransmitter function, and support sustained attention without the crash you might get from processed snacks. A balanced mix of these ADHD diet foods may ease restlessness, support focus, and lift mood over time. 

How It Helps 

Inattention and forgetfulness 

You might feel scattered, zone out mid-task, or lose track of keys and conversations. Foods rich in iron, zinc, and magnesium (like lentils, pumpkin seeds, and spinach) support dopamine regulation, which is linked to attention and brain health. 

Impulsivity and hyperactivity 

Acting before thinking or feeling constantly “on the go”? Protein-packed foods such as eggs, chicken, and Greek yoghurt help stabilise energy and improve impulse control by supporting neurotransmitter balance. 

Mood swings and irritability 

If your emotions shift quickly, omega-3 fats from oily fish or flaxseeds can help regulate mood and reduce inflammation in the brain, creating more emotional steadiness. 

Eating for ADHD isn’t a cure, but the right healthy meals can quietly support focus support and brain health over time. Think of it as one part of your everyday toolkit. 

Visit providers like ADHD Certify for personal consultations and expert advice tailored to your needs.    

For a deeper dive into the science, diagnosis, and full treatment landscape, read our complete guide to Lifestyle Interventions (e.g., exercise, nutrition).