Amen University
If you’ve ever wondered why your focus wavers or your energy crashes throughout the day, your diet may be a bigger factor than you think. Attention Deficit Disorder, also known as ADD or ADHD, is essentially a neurodevelopmental disorder marked by pervasive problems with attention, and in many cases, impulsive and hyperactive behavior. Diagnosis of ADD/ADHD is actually increasing in children and adults, with 11.4% of U.S. children diagnosed—an increase of one million in the last ten years—and adults from 6.1% to 10.2%, which is being diagnosed four times faster than in children.
But there’s an interesting piece of the puzzle that is often missed. Multiple scientific studies reveal that many people with ADD, or ADD-like symptoms, have sensitivities to certain foods. Considering that your brain uses about 25% of the calories you consume, it makes sense to address ADD specifically through nutrition. What you eat can either fuel your focus and mental clarity or exacerbate symptoms like brain fog, anxiety, and impulsivity.
The ADD diet focuses on brain-healthy eating, replacing processed and inflammatory foods with nutrient-dense options that support optimal brain function. According to Dr. Daniel G. Amen, a double board-certified psychiatrist and founder of Amen Clinics, improving your diet can significantly reduce ADD symptoms. In fact, within the first two weeks of following a brain-healthy ADD diet, many people experience better sleep, improved focus, reduced anxiety, and so much more.
What is the ADD Diet?
The ADD diet is a focused eating plan that emphasizes foods rich in brain-healthy nutrients, healthy fats, and protein while eliminating processed and inflammatory foods. Like Dr. Amen says…”It’s not about deprivation—it’s about abundance”. Dr. Amen created a roadmap that teaches you not to give up your favorite foods but to learn how to replace them with brain-boosting alternatives that help your mind thrive. Let’s break down the best foods for ADD and which foods to avoid to reduce symptoms and enhance your quality of life.
1. Start Your Day with Protein for Mental Clarity
One of the most important rules of the ADD diet is to eat protein first thing in the morning. Skipping protein and eating simple carbs—like pastries or sugary cereals—leads to blood sugar crashes and brain fog.
Protein stabilizes blood sugar levels and boosts the production of dopamine and norepinephrine—neurotransmitters that use protein to wake up and enhance focus and attention. Eggs, lean meats, Greek yogurt, and plant-based protein options like quinoa or lentils are excellent breakfast choices. Here are some ways protein help you focus:
● Less cravings and hunger pains
● Improves focus and mental clarity
● Reduces impulsivity and ruminating thoughts
● Sustains mental and physical energy throughout the day
2. Healthy Fats Are Your Brain’s Best Friend
Your brain thrives on healthy fats. Omega-3 fatty acids are known to reduce inflammation, improve cerebral blood flow, increase critical hydration levels, and improve cognitive function. Studies show that omega-3 supplementation can improve attention, focus, and mood in people with ADD.
Best Sources of Healthy Fats:
● Avocados, edemame, dark leafy greens
● Flaxseed, walnut, and extra virgin olive oil
● Fatty cold water fish (wild-caught salmon, sardines, tuna, herring, mackerel)
● Nuts and seeds (walnuts, chia seeds, and flaxseeds)
3. Avoid Processed Foods and Artificial Additives
Processed foods, artificial dyes, and preservatives wreak havoc on brain function for anyone, and can be especially exacerbating on ADD brains. Research suggests that food dyes and additives increase hyperactivity and worsen ADD symptoms in children and adults. It’s essential to learn how to read food labels and avoid anything with artificial ingredients.
Common Culprits To Avoid
● Packaged snacks and chips
● Artificial sweeteners
● High-sugar drinks
● Foods with artificial colors
4. Eliminate Gluten and Dairy if You Have Sensitivities
While not everyone with ADD is sensitive to gluten or dairy, more and more people notice significant improvements when they remove these foods from their diet. Gluten and dairy can trigger inflammation and disrupt gut health, which is closely linked to brain function.
Consider trying a two-week elimination diet to see if cutting out gluten and dairy, or any other suspected food allergens, reduces your symptoms. You may notice clearer thinking, better sleep, and improved mood.
5. Focus on Fiber-Rich Carbohydrates
Not all carbs are bad. The key is to choose fiber-rich, complex carbohydrates that release energy slowly and keep blood sugar levels stable. Fiber-rich, complex carbs are essential for steady energy and brain function, especially for those with ADD/ADHD. Basically, simple carbs cause those mid-day after lunch sugar crashes while high fiber, whole food complex carbs stabilize blood sugar, improving focus, mood, and mental clarity.
Best Choices For Fiber-Rich Carbs
● Sweet potatoes
● Quinoa
● Brown rice
● Legumes (beans, lentils, chickpeas)
● Vegetables (broccoli, spinach, carrots)
6. Drink Plenty of Water
Staying hydrated is crucial for brain health. Dehydration can lead to fatigue, poor concentration, and irritability—all of which can mimic or worsen ADD symptoms. Aim to drink half your body weight in ounces of water daily and limit sugary drinks and caffeine.
Hydration Tips
● Carry a reusable BPA-free water bottle
● Add fresh lemon, cucumber, or other fruit for flavor
● Drink herbal teas
7. Reduce Sugar and Refined Carbs
It’s safe to say that most people have a sweet tooth and ending a meal with something sweet isn’t something to feel bad about. However, too much sugar and refined carbs spike blood sugar levels and contribute to energy crashes, mood swings, and impulsivity. These foods offer a quick dopamine boost but ultimately leave your brain feeling sluggish. So, instead of cutting out sugar and sweets altogether, the goal should be to eliminate the high sugar foods and drinks to eat good-for-you sweets.
Foods To Avoid
● Candy and sugary desserts
● White bread and pasta
● Sweetened beverages
● Baked goods made with refined flour
Foods To Choose Instead
● Fresh berries, dark chocolate (70%+ cocoa), or no added sugar freeze-dried fruit
● Whole grain bread, quinoa, or brown rice
● Infused water, herbal teas, or sparkling water with a splash of real fruit juice
● Almond and coconut flour or oat-based treats sweetened with honey, dates, monk fruit extract, or agave
8. Incorporate More Vegetables and Fruits
Vegetables and fruits are rich in antioxidants, vitamins, and minerals that protect your brain from oxidative stress and reduce inflammation. It’s best to aim to fill half your plate with a colorful variety of vegetables and low-glycemic fruits like fresh berries.
Best Nutrient-Dense Choices
● Leafy greens (spinach, kale)
● Cruciferous vegetables (broccoli, cauliflower)
● Blueberries and strawberries
● Fresh apples, peaches, and pears
9. Healthy Snacks for On-the-Go
Snacking is essential if you want to keep your energy and focus stable throughout the day. Dr. Amen recommends packing brain-healthy snacks for when you’re on the go. Snacking with a quality amount of protein, fat, and fiber can help stave off low energy and keep you satiated longer.
Brain-Healthy Snack Ideas
● Almonds and walnuts
● Freeze-dried berries
● Hard-boiled eggs
● Chia seed pudding with fresh fruit
● Hummus with veggie sticks
10. Eating Out on the ADD Diet
Dining out doesn’t mean you have to compromise your brain health. It’s all about choosing restaurants that offer a variety of healthy yet tasty options. Use healthy-eating restaurant guides to find brain-healthy meals and avoid the usual pitfalls of processed foods and sugary drinks. Look for options that include grilled proteins, plenty of vegetables, and healthy fats and carbs.
Tips For Eating Out
● Ask for dressing and sauces on the side
● Choose grilled or roasted options over fried foods
● Skip the bread basket
● Start with fresh or roasted vegetable or a side salad
Take Control of Your Brain Health
The ADD diet is a powerful tool to help manage symptoms naturally and improve your ADD long-term. By focusing on the best foods for ADD—like protein, healthy fats, and fiber-rich carbs—and avoiding processed foods, artificial additives, and excessive sugar, you can experience better focus, improved mood, and lasting energy.
Through Amen University’s Healing ADD At Home in 30 Days course, Daniel G. Amen, MD has helped millions of people transform their brains and lives. Now, he wants to provide you with step-by-step guidance on how to use brain-healthy nutrition to reduce ADD symptoms and take control of your mental health again.
