Can Diet Help with Hyperactive-Impulsive ADHD Symptoms? 

What we eat can influence how we feel, think, and function. For those with hyperactive-impulsive ADHD , dietary choices may not be a cure, but they can play a meaningful role in managing symptoms. A balanced diet supports brain health, energy regulation, and focus, important factors for anyone living with this condition. 

Diet and Foods That May Help Support Focus and Regulation 

Some foods contain nutrients that support cognitive function and emotional regulation. Including these in daily meals may help ease certain ADHD-related challenges: 

• Oily fish (e.g. salmon, sardines, mackerel): Rich in omega-3 fatty acids that support brain health and may reduce hyperactivity and impulsivity. 

• Nuts and seeds (e.g. flaxseed, pumpkin seeds, walnuts): Provide healthy fats and essential minerals like magnesium and zinc. 

• Lean proteins (e.g. chicken, eggs, beans): Help with dopamine production, supporting attention and motivation. 

• Whole grains (e.g. oats, brown rice, quinoa): Stabilise blood sugar levels to support consistent energy and focus. 

• Leafy greens and colourful vegetables: Packed with antioxidants and nutrients that benefit cognitive health. 

• Dairy (e.g. yoghurt, cheese): Supplies calcium, protein, and vitamin D, important for mood regulation. 

• Iron-rich foods (e.g. spinach, lentils): Low iron has been associated with increased ADHD symptoms. 

Diet and Foods and Additives to Watch Out For 

Certain ingredients may worsen hyperactivity or interfere with the attention of some individuals. While not everyone is affected the same way, it can help to monitor: 

• Artificial colours (e.g. Red 40, Tartrazine): May increase hyperactivity in sensitive children. 

• Artificial preservatives (e.g. sodium benzoate, BHA, BHT): Linked to behavioural issues in some studies. 

• Artificial sweeteners (e.g. aspartame, saccharin): Potentially disruptive to attention and mood. 

• Refined sugars and simple carbs (e.g. sweets, white bread): Can trigger energy spikes and crashes. 

• Caffeine (e.g. energy drinks, cola): May intensify restlessness. 

• Processed and packaged foods: Often contain multiple additives and low-nutrient content. 

• Unhealthy fats (e.g. fried foods): Can impair cognitive function. 

• Common allergens (e.g. milk, eggs, wheat, soy): Some individuals with ADHD show increased sensitivity. 

• MSG and artificial flavours: May contribute to behavioural changes in some children. 

Final Thoughts 

A supportive diet can enhance broader ADHD management strategies, especially when combined with structure, behavioural tools, and professional guidance . It’s not a standalone treatment, but it can make a noticeable difference. 

Consider keeping a food and symptom journal to observe any patterns. For a full understanding of your symptoms or those of your child, take free ADHD self-assessment to explore the next steps.