The rates of neurodevelopmental disorders such as autism, attention deficit disorder (ADD), and attention deficit hyperactivity disorder (ADHD) keep increasing. In addition to taking supplements that help decrease symptoms of neurodevelopmental disorders, the diet should be the first line of therapy to improve health status. Consuming nutrient-rich foods and eliminating toxic substances help support neurohealth and address dysregulation in cognition, mood, behavior, energy, and sensory processing. This article highlights an effective dietary plan to deal with autism, ADD, and ADHD.
Foods to Consume When Diagnosed with Autism, ADD, and ADHD
While there isn’t a specific diet that universally helps individuals with neurodevelopmental disorders such as autism, ADD, or ADHD, there are certain foods and quality foods that support overall brain health and potentially alleviate some symptoms associated with these conditions. Here are some foods and types of food beneficial for individuals with autism, ADD, and ADHD:
Organic Foods
A dietary plan to deal with autism, ADD, and ADHD starts by considering food sources. It is essential to choose organic food. Organic farming practices typically avoid the use of synthetic pesticides and herbicides, which contain chemicals that disrupt neurological function and many other systems. Plus, people with neurodevelopmental disorders already may have a higher toxic load, making them more sensitive to toxic chemicals.
Organic food also has higher nutrient content (vitamins, minerals, antioxidants) and avoids synthetic additives (artificial colors, flavors, preservatives) and allergens, which are present in pesticides and genetically modified organisms (GMOs).
Omega-3 Fatty Acids
Omega-3 Fatty Acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are essential nutrients that play crucial roles in brain development and function, neurotransmitter function, inflammation, and mood regulation. Research shows that increasing Omega-3s improves learning and behavioral problems, and decreases hyperactivity, aggression, inattention, and impulsivity.
- Foods Rich in Omega-3 Fatty Acids: fatty fish (salmon, mackerel, sardines, trout, herring, and tuna), flaxseeds and flaxseed oil, walnuts, chia seeds, and hemp seeds.
Probiotics
There is a link between gut health and neuropsychiatric health due to the bidirectional communication pathway between the gut and the brain known as the gut-brain axis. Probiotics help restore a healthy balance of gut bacteria, modulate neurotransmitters, such as serotonin and dopamine, reduce Inflammation, and enhance immune function, which positively influences brain function.
Research shows that probiotics improve not only GI symptoms but also multisensory processing and adaptive functioning. Other research has reported improvements in behavior, communication, and social skills in individuals with neurodevelopmental disorders.
- Probiotic-Rich Foods: yogurt, kefir (a more liquid type of yogurt made by fermenting milk), sauerkraut (fermented cabbage), kimchi (Korean dish made from fermented vegetables and spices), miso (traditional Japanese seasoning made by fermenting soybeans with salt and koji -a type of fungus), tempeh (Indonesian food made from fermented soybeans), kombucha (fermented tea drink made from a culture of yeast and bacteria), pickles (fermented cucumbers -look for pickles fermented in saltwater brine rather than vinegar), traditional buttermilk (fermented buttermilk), and traditional sourdough bread (made from fermented dough using natural yeast and bacteria).
Protein
Protein-rich foods also need to be part of a dietary plan to deal with autism ADD and ADHD. Many neurotransmitters are made from amino acids. This is why protein is directly involved in brain development, structure and function, mood regulation, enzyme activity, cognitive function, and cell communication. Protein also helps transport nutrients, stabilize blood sugar levels, aid in nutrient absorption, and promote alertness, focus, and attention.
- Good Sources of Protein: meats, poultry, fish, eggs, dairy products, legumes, quinoa, nuts, and seeds.
Whole Foods
Whole foods are unprocessed foods, without additives or preservatives, and are as close to their natural state as possible. Whole foods are nutrient-dense, great for gut health and allergy reduction, and help stabilize blood sugar levels.
- Whole Foods: fruits, vegetables, whole grains (brown rice, quinoa, oats, barley, whole wheat), legumes (lentils, beans, chickpeas, peas), nuts and seeds (almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds), meat, poultry, fish, herbs, spices, dairy, and eggs.
Complex Carbohydrates
Complex carbohydrates are made up of long chains of sugar molecules, which take longer to break down and provide a more sustained release of energy compared to simple carbohydrates. The steady supply of glucose from complex carbohydrates provides stable energy levels and a consistent fuel source for the brain which helps improve focus, attention, and cognitive function. Complex carbs also have a positive impact on mood and behavior by promoting the production of serotonin.
- Complex Carbohydrates: fruits, vegetables, whole grains (brown rice, quinoa, barley, and oats), legumes (lentils, chickpeas, black beans, kidney beans), starchy vegetables (sweet potatoes, potatoes, corn, butternut squash), whole grains (oats, quinoa, brown rice, whole wheat) whole grain products (whole grain bread/cereals/ tortillas), seeds (chia seeds, flaxseeds, pumpkin seeds, sunflower seeds.
Fruits and Vegetables
Fruits and vegetables are rich in essential nutrients like vitamins, minerals, and antioxidants, which are important for overall health, including brain function and development. Fruits and vegetables are high in antioxidants and phytochemicals, providing anti-inflammatory and neuroprotective properties, and fiber, helping regulate digestion and promoting gut health.
Some studies suggest that certain dietary factors, including increased consumption of fruits and vegetables, may be associated with improved behavioral symptoms in individuals with neurodevelopmental disorders. It seems that the nutrient content of fruits and vegetables plays a role in regulating neurotransmitter function and brain activity.
- Best Fruits and Vegetables: Leafy greens (spinach, kale), broccoli, avocados, berries (strawberries, raspberries, blueberries), bell peppers, citrus fruits, and tomatoes are associated with slower cognitive decline, improved cognitive function, protection against free radical damage to cells, and reduced risk of neurodegeneration.
Foods Rich in Antioxidants
Another dietary plan to deal with autism, ADD, and ADHD is to incorporate foods rich in antioxidants. Antioxidants like flavonoids, anthocyanins, catechins, sulforaphane, phenolic acids, lycopene, resveratrol, phytochemicals, and vitamins C and E, are essential for maintaining good health, fighting off oxidative stress, reducing inflammation, protecting neurons, enhancing neurotransmitter function, and supporting brain health overall.
- Antioxidant-Rich Foods: berries (blueberries, strawberries, raspberries, blackberries), dark chocolate, nuts (almonds, walnuts, pecans), green tea, leafy greens (spinach, kale, and Swiss chard), tomatoes, cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage), beans, spices (cinnamon, turmeric, ginger), and red wine.
Iron-Rich Foods
Iron is important for cognitive and brain function, neurotransmitter production, mood regulation, energy production, oxygen transportation from the lungs to the rest of the body, and neuroprotection. Some research suggests that iron deficiency may exacerbate symptoms of neurodevelopmental disorders.
- Foods High in Iron: meat, poultry, seafood, beans, lentils, spinach, nuts and seeds, dark leafy greens, dried fruits (prunes, raisins, apricots, figs), and quinoa.
Zinc–Rich Foods
Zinc is crucial for overall health, including brain function and development, neurotransmitter function, fighting off oxidative stress, synaptic plasticity, and immune function
- Foods High in Zinc: oysters, beef, poultry, beans, nuts, seeds, and whole grains.
Magnesium-Rich Foods
A proper diet for neurodevelopmental disorders should instill the importance of magnesium. Mg is involved in hundreds of biochemical reactions in the body, including brain function, neurotransmitter regulation, nervous system function, inflammation modulation, stress reduction, and sleep regulation:
- Foods High in Magnesium: leafy greens, nuts, seeds, whole grains, and legumes.
Water
Hydration is also necessary for optimal brain function. Dehydration can impair cognitive performance, sleep, and digestive health, and exacerbate symptoms of neurodevelopmental disorders. Dehydration can dysregulate mood, behavior, and sensory sensitivities, and affect concentration and attention.
It’s important to note that while these foods may support overall brain health and potentially alleviate some symptoms, they should be part of a balanced diet tailored to individual needs.
Foods to Eliminate When Dealing with Neurodevelopmental Disorders
Just like consuming the right nutrients is primordial, eliminating harmful food is necessary when implementing a dietary plan to deal with autism, ADD, and ADHD. Elimination diets are crucial due to the potential impact of certain foods on behavioral and physiological responses.
Many people with neurodevelopmental disorders have sensory sensitivities and digestive issues, making them more susceptible to adverse reactions to certain foods. These reactions can manifest as heightened irritability, hyperactivity, gastrointestinal discomfort, or even exacerbation of other symptoms. By systematically eliminating potential trigger foods caregivers can identify and mitigate dietary factors that may contribute to behavioral challenges or physical discomfort.
Food Sensitivities
Some individuals may have specific food allergies or sensitivities that exacerbate ADD, ADHD, and symptoms of autism. These allergens should be removed from the diet to decrease symptomatology. Keeping a food diary can be valuable when eliminating potential trigger foods to help identify any sensitivities. Yet, when eliminating foods, it’s important to address potential malnutrition issues that may arise.
The following are the most common food sensitivities reported:
Gluten
Some individuals with neurodevelopmental disorders may benefit from avoiding gluten (found in wheat, barley, and rye). Those with sensitivities to gluten can experience digestive issues, behavioral changes, and cognitive disturbances.
Some research suggests that a gluten-free diet may lead to improvements in behavior, social interaction, and gastrointestinal symptoms in some individuals, particularly those who also have gastrointestinal issues and gluten sensitivity.
Casein
Casein is a protein found in dairy products. Some children with autism, ADD, and ADHD may experience sensitivities to casein, leading to gastrointestinal discomfort, irritability, and changes in behavior.
Some theories suggest that some individuals have difficulty digesting or metabolizing casein and others that casein leads to inflammation or immune system reactions. When having casein sensitivities, it’s better to stay away to avoid exacerbation of symptoms.
Gluten & Casein
Children severely incapacitated by symptoms of neurodevelopmental disorders who have gluten and casein sensitivities benefit immensely by adopting a gluten-free casein-free (GFCF) diet.
Salicylates
Some children with neurodevelopmental disorders may be sensitive to salicylates. Salicylates are chemicals naturally found in many plants and serve as a natural defense mechanism against insects, fungi, and diseases. The most well-known salicylate is salicylic acid, which is the active ingredient in aspirin. Sensitivity to salicylates can manifest as behavioral changes or physical symptoms.
Salicylates can be found in a wide variety of foods, including fruits (strawberries, blueberries, raspberries, oranges, pineapples, grapes, cherries, apples, dried fruits), vegetables (tomatoes, peppers, cucumbers, broccoli, zucchini, radishes), spices and herbs (cinnamon, curry powder, cayenne pepper, turmeric, thyme, oregano), nuts (almonds, peanuts, pistachios), coffee, tea (black and green tea), wine, honey, and vinegar. Even though these foods are healthy, those with allergies should stay away from them.
Soy
Soy is another common allergen that some children may be sensitive to. It’s found in various processed foods and may cause digestive discomfort, headaches, brain fog, skin reactions, respiratory issues, fatigue, and behavioral and mood changes.
Artificial Food Additives
Another important part of a dietary plan to deal with autism, ADD, and ADHD involves eliminating artificial food additives. These are substances added to foods to extend shelf life and enhance their flavor, appearance, and texture. Certain food colorings, preservatives, and artificial sweeteners have been linked to hyperactivity and inattention in some individuals. Some of the most common additives are BHA and BHT, artificial colors (e.g., FD&C Yellow No. 5, Red No. 40), preservatives (e.g., sodium benzoate), emulsifiers (e.g., carboxymethyl cellulose and polysorbate), and sweeteners (e.g., aspartame, saccharin).
Many of these artificial food additives have been demonstrated to have a significant correlation with numerous adverse health effects. Artificial food additives alter gut microbiota composition, leading to ulcerative colitis, affecting immune and inflammatory responses, and mental health problems
Artificial food additives can cause allergic reactions, and hyperactivity in children, and interfere with the absorption of certain nutrients. They can also increase the risk of chronic diseases such as obesity, type 2 diabetes, cardiovascular disease, and certain cancers. Additionally, these may influence metabolic processes and appetite regulation.
Polysorbate 80
Polysorbate 80, also known as Tween 80, is a dangerous food additive and emulsifier used in food, cosmetics, and pharmaceuticals. While generally regarded as safe for consumption by regulatory agencies, polysorbate 80 can cause allergic reactions (hives, itching, swelling, difficulty breathing), gastrointestinal issues (nausea, diarrhea, abdominal pain), reproductive issues (fertility and development), inflammation, and autoimmune conditions.
Additionally, studies suggest that polysorbate 80 may have carcinogenic properties, disrupt the balance of beneficial bacteria in the digestive system, can disrupt the blood-brain barrier, potentially allowing harmful substances to enter the brain more easily, and since polysorbate 80 is not readily biodegradable, may contribute to environmental pollution.
Polysorbate 80 is found in food (ice cream, salad dressings, mayonnaise, processed cheeses, margarine, baked goods), pharmaceuticals (vaccines, oral and topical meds), cosmetics (creams, lotions, shampoos), and industrial applications (paints, coatings, cleaning products).
Processed Foods
Processed foods often contain high levels of added sugars, unhealthy fats, salt, and artificial additives. Consequently, diet for neurodevelopmental disorders should eliminate these food-like products. These ingredients may contribute to various health issues, including allergies, obesity, diabetes, and cardiovascular disease. In addition, a diet high in processed foods affects healthy gut bacteria and contributes to inflammation, which worsens behavioral symptoms in some individuals with these disorders.
Processed foods can be found in fast foods, breakfast cereals, canned fruits and vegetables, packaged snacks (chips, crackers, pretzels), frozen meals, deli meats, instant noodles and pasta, packaged bread and bakery products, soda and other sugary beverages, pre-packaged desserts (cookies, cakes, pastries), processed cheeses, condiments (ketchup, mustard, salad dressings), ready-to-eat meals (microwave dinners and meal kits), processed meats (bacon, hot dogs, canned meats), instant soups and bouillons, packaged sauces and gravies.
High Sugar Foods
Foods high in refined sugars can cause weight gain, obesity, type 2 diabetes, increased risk of heart disease, fatty liver disease, and cancer. Foods high in refined sugars also cause fluctuations in blood sugar levels, leading to mood fluctuations, energy crashes, and difficulty concentrating.
Moreover, processed sugar promotes the production of advanced glycation end products (AGEs) in the body. These compounds are formed when sugars react with proteins in a process called glycation. AGEs can promote inflammation, including neuroinflammation, and oxidative stress, which promotes diseased states, cognitive dysfunction, and aging.
Trans Fats & Hydrogenated Oils
Trans fats and hydrogenated oils are known to have negative effects on overall health, particularly cardiovascular health. They have been linked to increased risk of heart disease, obesity, and other metabolic disorders.
These unhealthy fats, commonly found in fried foods, margarine, and processed snacks, can contribute to inflammation and negatively impact brain health. These fats disrupt the body’s ability to transfer essential fatty acids used by the brain for brain development, function, and cell signaling.
Caffeine and Energy Drinks
Eliminating caffeine should also be part of a diet for those with neurodevelopmental disorders. Caffeine is a stimulant and can exacerbate symptoms. It can interfere with sleep patterns, increase anxiety and agitation, exacerbate sensitivities, and disrupt executive functioning. Consequently, planning, self-regulation, attention, mood, and behavior can be negatively affected. It is advisable to reduce or eliminate the intake of coffee, tea, energy drinks, and caffeinated sodas.
Prioritizing a nutritious diet and minimizing exposure to toxic substances can play a significant role in managing symptoms and improving the quality of life for individuals with autism, ADD, and ADHD. This type of dietary plan can provide essential vitamins, minerals, and antioxidants that support neurohealth, lower inflammation, improve the composition of the gut microbiota, and reduce exposure to toxins. Simultaneously, natural holistic therapies can assist in reducing emotional and behavioral symptoms.
To A Fitter Healthier You,
The Fitness Wellness Mentor
