ADHD and diet: is there a link between what we eat and ADHD?
The question of a link between diet and ADHD is the subject of much research and many preconceived ideas. Which foods can influence symptoms? Are some diets effective? Here is what science really says about this complex topic.
Does sugar really make ADHD worse?
The idea that sugar worsens ADHD is very widespread among parents, but it is largely disproved by scientific research. Several rigorous studies, including double-blind studies, have not found any significant link between sugar consumption and worsening ADHD symptoms. The perception that sugar makes children more restless is probably linked to the context in which it is consumed, such as parties, outings and situations that are already stimulating, rather than to a direct effect of sugar itself.
Food additives: more solid evidence
The link between certain food additives, in particular artificial colourings such as tartrazine, and an increase in hyperactive behaviour is better documented. A study published in The Lancet in 2007 showed that a mixture of artificial colourings increased hyperactive behaviour in children with and without ADHD. These colourings are now more tightly regulated in Europe. Avoiding ultra-processed foods rich in additives is therefore a reasonable precaution, even though it does not constitute a treatment in itself.
Omega-3 fatty acids: documented benefits
Supplementation with omega-3 fatty acids, in particular the EPA and DHA acids, is the nutritional intervention best documented for ADHD. Several studies show modest positive effects on attention and hyperactive behaviour. Omega-3s are naturally present in oily fish such as salmon, mackerel and sardines. A diet rich in oily fish and possible omega-3 supplementation are often recommended as a complement to the main treatment.
Gluten-free and casein-free diets: no solid evidence
Some parents report improvements after eliminating gluten and casein from their ADHD child’s diet. However, scientific studies do not show a significant effect of these diets on ADHD symptoms in the absence of a genuine food intolerance or allergy. These restrictive diets can also be difficult to maintain and may lead to nutritional deficiencies.
A balanced diet: the undisputed foundation
While specific nutritional interventions have limited effects on ADHD, a balanced diet, rich in fruit, vegetables, proteins and healthy fats, remains the foundation of good brain health. A well-nourished brain has better resources to manage the difficulties of ADHD. For resources on complementary approaches in ADHD, lesdys.fr offers guides based on current scientific data.
