If you are one of the millions of people with attention deficit hyperactivity disorder (ADHD) you know that finding foods that help manage your symptoms can be challenging. While there is no one-size-fits-all answer to this question, there are certain foods that aggravate or trigger worse ADHD symptoms. Keep reading as we discuss five foods that you should avoid if you have ADHD, as well as some healthy foods that you should eat instead:

1. Refined sugar

This is one of the worst offenders for foods that can trigger ADHD symptoms. Not only does refined sugar sources, like candy, cause spikes in blood sugar levels, but sugar can also lead to mood swings and irritability. If you have ADHD, you should avoid foods high in refined sugar as much as possible. However, if you have a sweet tooth, you can swap refined sugar for naturally sweetened alternatives like a touch of honey, cinnamon, or agave nectar. You can also try using stevia, a natural sugar substitute that is safe for patients with ADHD.

2. Corn syrup

Foods and treats high in corn syrup can cause blood sugar levels to spike, just like refined sugar, and lead to mood swings and irritability. If you have ADHD, you should avoid foods containing high fructose corn syrup as much as possible such as highly processed cereals, sweet breads and baked goods, sweetened dairy products like yogurt, canned fruits and soups, and candy. 

3. White flour

This is another food that you should avoid if you have ADHD. Not only does it cause blood sugar levels to spike, but it can also lead to a feeling of sluggishness and fatigue. If you want to stay focused and alert, opt instead for whole grain flours like wheat or spelt. You can also try using gluten-free flour like almond or coconut flour that won’t give you that sluggish feeling.

4. White rice

Similar to white bread and pasta, white rice is rich in processed carbohydrates that have negative effects on blood sugar levels. In ADHD, this sudden increase in blood sugar levels can have a similar impact to refined sugar, causing sluggishness and affecting the ability to concentrate. Instead of white rice, try using slowly digestible brown rice or wild rice instead. You can also try using quinoa or millet, both gluten-free options.

5. Soda

This is one of the worst beverages you can consume if you have ADHD. Not only does soda and sugary juice contain high levels of refined sugar, but these drinks can also lead to mood swings, nervousness, and irritability. If you want to stay focused and alert, opt for sparkling water or fruit with a squeeze of lemon, lime or orange.

In conclusion, eating healthy and nutritious foods is essential for managing ADHD symptoms effectively. If you’re seeking tools and tips to help manage your child’s symptoms, look to online resources and homeschool programs for ADHD students through the LD Online for ADHD, or talk to other parents with children with ADHD.