Can What You Eat Affect ADHD? New Research Says Yes—For Children and Adults Alike

Zia Stratos MD Msc Anutr, MD

If you or someone you love struggles with focus, impulsivity, or mental restlessness, you’re not alone. Whether it’s a child with Attention Deficit/Hyperactivity Disorder (ADHD) or an adult who’s always found it hard to stay organised or sit still, ADHD is increasingly recognised as a lifelong condition. But here’s the good news: growing research shows that your diet can make a real difference.

A major review published in the journal Clinical Nutrition ESPEN looked at the link between diet and ADHD. After analysing results from many studies around the world, the researchers found something striking:People who eat a diet high in processed foods and sugar are more likely to experience ADHD symptoms.Those who eat a healthier, more balanced diet may have fewer symptoms.

What Does That Mean in Real Life?

The study grouped eating habits into two main styles:- A Western-style diet, full of fast food, processed snacks, sugary drinks, and low in fibre and nutrients.- A Healthy-style diet, filled with vegetables, fruits, whole grains, fish, lean proteins, and healthy fats.Children and teenagers who followed a Western diet were much more likely to show signs of ADHD. On the flip side, those eating a more balanced, nutrient-rich diet were less likely to experience symptoms—or had milder symptoms.While most of the research focused on young people, these findings are just as relevant for adults, many of whom live with undiagnosed or ongoing ADHD symptoms such as poor concentration, low motivation, or mental fatigue.

How Does Diet Affect the Brain?

Your brain and gut are deeply connected. When we eat poorly, it can create inflammation, nutrient deficiencies, and gut imbalance—all of which can affect mood, energy, sleep, and attention. For example:- Sugar and processed foods can overstimulate the brain and lead to crashes in energy and mood.- Lack of key nutrients like omega-3s, magnesium, and zinc can impair focus and emotional balance.- Poor gut health can disrupt the production of brain chemicals like dopamine and serotonin. At Reborne, we see this every day: when clients nourish their bodies better, their minds respond. Focus improves. Sleep deepens. Mood stabilises. And life gets just a bit easier to navigate.

How Reborne Can Help

Whether you’re a parent supporting a child with ADHD or an adult navigating these symptoms yourself, we’re here to help you understand the deeper story behind what’s going on. At Reborne, we offer:- Advanced nutrition and gut testing to identify what your brain and body need- Personalised food and supplement plans based on your results- Whole-person care that supports not just symptoms, but long-term brain and body healthOur approach is not about restriction—it’s about giving your brain what it needs to thrive.

The Bottom Line

This important research confirms what many of our clients have already discovered: food is powerful medicine for the mind. ADHD isn’t just about the brain—it’s about the whole body. And that means there’s so much you can do to support it.

If you’re curious about how nutrition and longevity medicine can help you or your child with focus, energy, and mood, we invite you to book a consultation with our team. We're here to guide you, step by step, with science-backed care and real compassion