The ADHD Family Newsletter – Week 8

ADHD and Nutrition: Fueling Your Child’s Brain for Success

A weekly guide for parents and teachers supporting children with ADHD

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This Week’s Focus: Food as Brain Medicine

Just as a high-performance car needs premium fuel to run optimally, your child’s ADHD brain needs specific nutrients to function at its best. The right nutrition can significantly improve focus, emotional regulation, and impulse control – whilst poor nutrition can make ADHD symptoms dramatically worse.

The key insight: What your child eats directly affects their neurotransmitter production, which is already challenged by ADHD.

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Meet Sipho: The Hunger-Medication Cycle

Ten-year-old Sipho from Johannesburg starts each day with ADHD medication that suppresses his appetite. By 11 AM at school, he’s picking at his lunch box, eating maybe half a sandwich. Medication wearing off at 4 PM coincides with ravenous hunger – he binges on biscuits, chips, and sugary snacks.

The evening pattern: Overfull from afternoon binging, Sipho refuses dinner. By bedtime, blood sugar crashes cause irritability and sleep problems. Next morning, he’s not hungry for breakfast – and the cycle repeats.

The result: A malnourished brain trying to function on processed foods, with neurotransmitters starved of the building blocks they need.

The solution: Understanding how nutrition, medication, and ADHD interact – then creating strategies that work with, not against, this complex system.

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The ADHD-Nutrition Connection

Neurotransmitters Need Protein

ADHD brains have underlying neurotransmitter challenges – specifically dopamine and noradrenaline. These brain chemicals are made from amino acids found in protein foods.

Without adequate protein:

• Neurotransmitter production decreases
• Medication becomes less effective
• Focus and attention deteriorate
• Emotional regulation becomes harder
• Impulse control weakens

The daily protein requirement: ADHD children need protein at every meal and snack – not just dinner.

The Medication-Appetite Challenge

Stimulant medications commonly suppress appetite, creating several problems:

• Reduced food intake during peak medication hours
• Poor nutrient absorption when eating is limited
• Rebound hunger when medication wears off
• Evening binge eating that disrupts sleep and next-day appetite

This isn’t just about calories – it’s about missing crucial nutrition windows when the brain needs fuel most.

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ADHD, Impulse Eating, and Obesity Risk

Why ADHD Children Struggle with Food Choices

The same executive function deficits that affect schoolwork also affect eating:

• Impulse control issues: Grabbing whatever food is immediately available
• Poor planning: Not thinking ahead about meals or healthy snacks
• Emotional eating: Using food to cope with stress, boredom, or frustration
• Sensory seeking: Craving intense flavours, textures, or sugary highs
• Hyperfocus patterns: Either forgetting to eat entirely or eating continuously whilst engaged in activities

The Path to Obesity

Research shows ADHD children have significantly higher obesity rates:

• Impulsive food choices favour processed, high-calorie options
• Emotional dysregulation leads to comfort eating
• Poor body awareness means missing hunger and fullness cues
• Medication appetite suppression followed by binge eating creates unhealthy patterns
• Reduced physical activity due to screen time or social difficulties

Breaking the Cycle

Prevention strategies:

• Structure eating times rather than relying on hunger cues
• Keep healthy options readily available for impulsive moments
• Teach emotional regulation skills that don’t involve food
• Monitor portion sizes during rebound hunger periods
• Create physical activity routines that feel enjoyable, not punitive

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Essential Nutrients for ADHD Brains

Protein: The Foundation

Why protein matters most:

• Provides amino acids for neurotransmitter production
• Stabilises blood sugar for consistent brain fuel
• Increases satiety to reduce impulsive snacking
• Supports medication effectiveness

Best protein sources for ADHD children:

• Eggs (complete amino acid profile) – boiled, scrambled, or omelettes
• Lean meats: beef biltong, chicken strips, chicken breast, lamb
• Fish: hake, kingklip, pilchards, sardines
• Dairy: maas, yoghurt, cottage cheese, cheddar
• Legumes: sugar beans, black-eyed beans, lentils, chickpeas
• Nuts and seeds: peanuts, sunflower seeds, pumpkin seeds (where allergies permit)
• Boerewors (lean varieties) and sosaties

Protein timing strategy:

• Breakfast: Start the day with protein to support morning medication
• Mid-morning: Protein snack if lunch is delayed
• Lunch: Include protein even if appetite is suppressed
• After-school: Protein-rich snack during rebound hunger
• Dinner: Continue protein focus for evening brain function

Low GI Carbohydrates: Steady Brain Fuel

Why low glycaemic index carbs help ADHD:

• Provide steady glucose for consistent brain energy
• Prevent blood sugar spikes and crashes that worsen hyperactivity
• Support sustained attention and focus
• Reduce mood swings and irritability

Healthy low GI options:

• Whole grain breads and ProNutro
• Brown rice, samp, mealie meal (coarse), quinoa
• Sweet potatoes, butternut squash
• Oats and oat-based rusks
• Fruits: naartjies, apples, pears, grapes, indigenous fruits like marula
• Vegetables: morogo (African spinach), carrots, green beans, baby marrows

Avoid high GI foods that create problems:

• White bread and refined cereals
• Sugary snacks and lollies
• Soft drinks and fruit juices
• Processed crackers and biscuits

Omega-3 Fatty Acids: Brain Building Blocks

These essential fats are crucial for:

• Brain cell membrane health
• Neurotransmitter function
• Reducing inflammation in the brain
• Supporting focus and emotional regulation

Best sources:

• Fatty fish: sardines, pilchards, hake, snoek
• Walnuts, sunflower seeds, and flaxseeds
• Omega-3 enriched eggs (available at most South African retailers)
• Fish oil supplements (with doctor approval)
• Avocados (locally grown and affordable)

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Practical Meal Planning for ADHD Families

Working Around Medication Schedules

Early morning (6:30-7:30 AM):

• Protein-rich breakfast before medication
• Examples: Scrambled eggs with wholewheat toast, maas with ProNutro, peanut butter on brown bread, chicken strips with eggs
• Ensure adequate nutrition before appetite suppression begins

Mid-morning (9:30-10:30 AM):

• Light protein snack if possible
• Biltong pieces, cheese cubes, nuts, or protein smoothie with maas
• Support continued medication effectiveness

Lunch (12:00-1:00 PM):

• Focus on nutrient density rather than quantity
• Examples: Chicken strips and brown rice, sugar bean curry with brown bread, tuna and avocado wrap, dhal with chapati
• Accept smaller portions but ensure quality nutrition

After-school rebound (3:00-5:00 PM):

• This is crucial timing – manage rebound hunger carefully
• Offer protein-rich snacks first, then carbohydrates
• Prevent binge eating that will disrupt dinner and next-day breakfast

Dinner (6:00-7:00 PM):

• Regular family meal with balanced nutrition
• Don’t force large portions if afternoon snacking was adequate
• Focus on family connection time around food

Managing Rebound Hunger

The after-school hunger explosion needs strategic management:

Prepare in advance:

• Have healthy options ready and visible
• Cut vegetables and prepare protein snacks beforehand
• Remove or hide processed snack foods during rebound hours

Offer protein first:

• Boiled eggs, cheese cubes, biltong, chicken strips, maas, or nuts
• Wait 15 minutes before offering carbohydrates
• This helps prevent overconsumption of less nutritious foods

Set boundaries:

• “Kitchen closes” 90 minutes before dinner
• Establish snack portions rather than unlimited access
• Teach children to recognise fullness cues

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Foods That Help vs. Hinder ADHD

Brain-Boosting Foods

Include daily:

• Protein at every meal: Eggs, lean meats, biltong, dairy, sugar beans
• Complex carbohydrates: Brown bread, mealie meal, sweet potatoes, ProNutro
• Healthy fats: Avocados, nuts, olive oil, sardines
• Colourful vegetables: Morogo, carrots, baby marrows, tomatoes
• Fresh fruits: Naartjies, bananas, apples, seasonal fruits
• Water: Dehydration significantly worsens ADHD symptoms

Foods That Worsen ADHD Symptoms

Limit or avoid:

• High sugar foods: Sweets, cool drinks, koeksisters, rusks with excessive sugar
• Artificial additives: Some children are sensitive to food dyes and preservatives
• Excessive caffeine: Including chocolate, energy drinks, Coke
• Highly processed foods: Fast food, chips, instant noodles, processed meats
• Refined carbohydrates: White bread, sugary cereals like Frosties, Marie biscuits

Individual Sensitivities

Some ADHD children have specific food sensitivities:

• Artificial food dyes (especially red and yellow)
• Preservatives and additives
• Excessive sugar causing hyperactivity
• Gluten or dairy (in some cases)

Consider keeping a food diary to identify patterns between diet and behaviour.

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Cultural Food Adaptations for Durban Families

Asian-South African ADHD-Friendly Options

Protein sources familiar to Asian families:

• Lentil dhals (excellent protein and low GI)
• Paneer and cottage cheese
• Fish curry with hake or kingklip
• Chicken tikka or tandoori chicken strips
• Egg curry or masala scrambled eggs
• Tofu and soya products
• Nuts: almonds, cashews, pistachios

Low GI carbohydrates:

• Brown basmati rice
• Chapati made with wholewheat flour
• Quinoa pulao
• Sweet potato curry
• Dosas made with lentil flour
• Oats upma

Traditional preparations that work:

• Vegetable biryanis with brown rice
• Lentil and vegetable curries
• Grilled fish with minimal oil
• Fresh fruit lassi with low sugar
• Sambar (lentil soup) with vegetables

African Traditional ADHD-Friendly Foods

Traditional protein sources:

• Amadumbe (sweet potato leaves) – excellent protein
• Morogo (African spinach) with groundnuts
• Traditional chicken and fish preparations
• Beans and maize combinations
• Indigenous nuts and seeds
• Milk products from local sources

Low GI traditional carbohydrates:

• Samp and beans
• Sweet potatoes (not white potatoes)
• Traditional maize meal (coarse, not refined)
• Indigenous fruits: marula, baobab fruit
• Wild vegetables and greens
• Traditional fermented porridges

Cultural meal adaptations:

• Traditional potjiekos with lean meat and vegetables
• Morogo and peanut combinations
• Fish stews with indigenous vegetables
• Traditional milk products (amasi/maas)
• Seasonal indigenous fruits as snacks
• Wild honey (sparingly) instead of refined sugar

Making Cultural Foods ADHD-Friendly

General adaptations across cultures:

• Use brown rice instead of white rice
• Include protein with every traditional meal
• Add vegetables to traditional dishes
• Reduce refined sugar in traditional sweets
• Use traditional preparation methods that preserve nutrients
• Incorporate culturally familiar proteins in new ways

Overcoming Common ADHD Eating Challenges

ADHD children often have:

• Sensory sensitivities to textures, smells, or tastes
• Strong preferences for familiar foods
• Resistance to trying new foods
• All-or-nothing thinking about foods

Strategies that work:

• Introduce new foods alongside familiar favourites
• Make mealtimes calm and pressure-free
• Involve children in food preparation
• Focus on exposure rather than consumption
• Celebrate small wins and gradual progress

Chaotic Family Eating Patterns

Common problems:

• Everyone eating at different times
• Relying on takeaway and processed foods
• Snacking replacing proper meals
• No family mealtime structure

Creating structure:

• Establish regular meal and snack times
• Prepare simple, nutritious meals in advance
• Make family dinner a priority most nights
• Teach children basic food preparation skills

Budget-Friendly ADHD Nutrition

Affordable protein sources:

• Eggs (versatile and inexpensive)
• Sugar beans, lentils, and chickpeas
• Tinned pilchards and sardines
• Chicken pieces (buy in bulk and freeze portions)
• Peanut butter and groundnuts
• Maas and cottage cheese
• Offal like liver (highly nutritious and budget-friendly)

Cost-effective strategies:

• Meal planning reduces food waste
• Batch cooking potjiekos or curry on weekends
• Growing morogo, herbs, or tomatoes in small spaces
• Buying seasonal produce at local markets
• Preparing biltong and rusks at home rather than buying packaged snacks

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Supplements and ADHD

When Supplements Might Help

Common deficiencies in ADHD children:

• Iron (affects attention and energy)
• Zinc (supports neurotransmitter function)
• Magnesium (helps with sleep and anxiety)
• Omega-3 fatty acids (brain development and function)
• Vitamin D (mood and cognitive function)

Working with Healthcare Providers

Before starting supplements:

• Discuss with your paediatrician
• Test for actual deficiencies rather than guessing
• Understand that supplements don’t replace good nutrition
• Monitor for interactions with ADHD medications

Food sources are generally better than supplements, but targeted supplementation can help when dietary intake is inadequate.

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Hydration and ADHD

The Overlooked Factor

Dehydration significantly worsens ADHD symptoms:

• Reduced attention and concentration
• Increased irritability and mood swings
• Headaches and physical discomfort
• Poor academic performance

Practical Hydration Strategies

• Send water bottles to school daily
• Encourage water intake during medication peaks
• Use visual reminders for regular drinking
• Monitor urine colour as hydration indicator
• Limit sugary drinks that cause blood sugar spikes

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A Message from Dr Flett About ADHD Nutrition

In my practice, I see nutrition as a powerful but often overlooked intervention for ADHD children. Parents frequently focus on medication and behavioural strategies whilst missing the foundation that supports all other treatments: proper brain nutrition.

Here’s what every ADHD family needs to understand: Your child’s brain requires specific nutrients to produce the neurotransmitters that medication is designed to support. Without adequate protein intake, even the best medication becomes less effective.

The medication-appetite cycle creates particular challenges. When stimulant medication suppresses appetite during peak hours, children miss crucial nutrition windows. Then rebound hunger leads to binge eating on processed foods, creating a cycle that undermines both nutrition and sleep.

Three critical nutritional strategies I recommend:

1. Protein at every meal and snack: ADHD brains need building blocks for neurotransmitter production. This isn’t optional – it’s essential.

2. Strategic management of rebound hunger: The after-school hunger explosion needs planning. Offer protein first, set boundaries, and prevent binge eating that disrupts the entire eating schedule.

3. Low GI carbohydrates for steady brain fuel: Blood sugar spikes and crashes dramatically worsen ADHD symptoms. Consistent energy supports consistent behaviour and attention.

Remember: Good nutrition doesn’t cure ADHD, but poor nutrition significantly worsens symptoms. Every meal is an opportunity to support your child’s brain function and medication effectiveness.

Contact Dr John Flett

Location: 8 Village Road, Kloof, Durban Phone: 031 1000 474 Online: Zoom consultations available for schools and educators

Dr Flett can help assess nutritional factors affecting ADHD symptoms and coordinate comprehensive treatment approaches that include dietary strategies.

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Next week: “ADHD in the Digital Age: Managing Screen Time and Technology”