Gut Health and ADHD: How to Nourish Your Child’s Gut and Brain

As a parent, it can be hard to watch your child struggle with focus, hyperactivity, or impulsive behavior. With a diagnosis of Attention-Deficit/Hyperactivity Disorder (ADHD), you might be wondering if medication is the best approach, or if there are other ways to help them. 

Did you know the gut, often called the “second brain,” could play a role in your child’s ADHD? New research shows that the tiny microbes in your child’s gut may affect their brain, ADHD symptoms, and how well medications work. In this post, we’ll explore how gut health is linked to ADHD and share easy tips on how better nutrition might help. By nurturing a healthy gut, we can help our kids thrive.

What is ADHD in Children?

Attention-Deficit/Hyperactivity Disorder (ADHD) is one of the most common neurodevelopmental conditions in children and teens. If your child has ADHD, you’re not alone. As of 2022, around 11.4% of American children—that’s over 7 million children—have an ADHD diagnosis [1]. While these numbers are growing, it’s important to remember that there are many ways to support your child.

There are three main types of ADHD: inattentive, hyperactive/impulsive, and combined presentation. Each type has distinct challenges: 

• Children with the inattentive type may struggle more with focus. 
• Those with the hyperactive/impulsive type tend to be more physically restless or impulsive. 
• The combined type includes a mix of symptoms. Combined type is the most common, affecting about 70% of kids with ADHD [2]. 

It’s natural to wonder what causes ADHD. While there isn’t one clear answer, research suggests that both genetics and environmental factors play a role. Low birth weight, premature birth, and exposure to certain toxins during pregnancy have been linked to ADHD. Boys are more likely to have an ADHD diagnosis, but recent studies show the gap between boys and girls may be shrinking [3].

ADHD treatment often involves medication and therapy. Many families find that a combination of approaches works best. About half of all children with ADHD are prescribed medication. But holistic and functional methods are also gaining popularity. Options like dietary changes, physical activity, and EEG biofeedback are gaining ground [4]. New research is even looking at how the gut can affect ADHD symptoms, offering more options for families.

The link between ADHD and gut health

Think of  your child’s gut as a bustling city filled with trillions of tiny bacteria, viruses, fungi, and other microbes. Together, they make up your child’s unique microbiome, which gets its start at birth. Ideally, a baby’s gut should be less diverse early in life. It’s shaped by breastfeeding, what your child eats, their environment, and antibiotics. It helps digest food, fight illness, and even affects mood and behavior. 

As babies grow into toddlers, their microbiomes go through big changes. Exploration of new foods and increased mobility have a huge impact, helping to diversify their gut microbiome. The gut reaches adult-like maturity around 3 to 5 years old. A diverse and balanced gut microbiome is essential for a toddler’s brain development. When the gut is out of balance, it may lead to lower cognitive performance and behavior issues. 

There’s a growing body of research linking gut health with ADHD symptoms. A study from Henry Ford Health found that babies with more diverse gut bacteria at six months old had a higher chance of developing ADHD by age 10—remember, lower gut diversity is ideal for a baby. It’s fascinating to think that how our gut matures could also play a role in brain development—and possibly, ADHD onset.

A review published in Nature pointed out features of the gut that might affect how ADHD shows up in children. Certain gut bacteria may influence: 

• Neurotransmitter production
• How dopamine (the “feel-good” chemical in our brain) is processed, and 
• Inflammation levels.

The review also found that children with ADHD often have different types of gut bacteria compared to those without ADHD. Especially in groups like Actinobacteria, Firmicutes, and Fusobacteria [5].

So how can we support gut health at such a crucial time? Let’s explore how our gut and brain are connected.

The gut-brain axis: a two-way street 

Imagine the gut and brain chatting over a direct hotline. They exchange messages that influence our feelings, actions, and even our health. This link, called the gut-brain axis, lets our brain and digestive system communicate using chemical signals. This means the tiny microbes in our gut—the microbiome—can play a part in shaping our mood and behavior.

Research suggests that the microbes in our gut could influence the parts of our brain that manage focus, impulsivity, and emotions. A study published in Microbiome found children with ADHD have different gut bacteria compared to kids without ADHD. This hints that tweaking our gut bugs could help manage ADHD symptoms [6].

You’ve likely heard about beneficial bacteria. These helpful bugs make molecules that send signals to our immune system and brain. Some make neurotransmitters that affect mood, energy, and concentration. Others  help us absorb vitamins and nutrients and control inflammation in the gut [7].

Lowering gut inflammation is like easing a traffic jam on the gut-brain highway. This smooth operation is vital for kids with ADHD. Their brains are in high demand for nutrients to focus and regulate emotions.

Butyrate-producing bacteria play a key role here. Butyrate is a short-chain fatty acid (SCFA) that supports the gut lining, reduces inflammation, and helps regulate brain activity that can be a bit haywire in ADHD. 

So, how can we support our children's brain function to help manage ADHD symptoms? By choosing foods that boost these good bacteria.

Nutrition for managing ADHD in children

When it comes to helping kids with ADHD, what they eat can make a big difference. Think of food as fuel. The right food can be premium-grade fuel, helping young brains run smoother and more efficiently.

Some key nutrients stand out. Omega-3 fatty acids, found in fish like salmon, as well as in flaxseeds and walnuts, are great for brain health. These fats are like brain-building blocks. A study in Neuropsychopharmacology found that increasing omega-3 intake helped improve attention and reduce hyperactivity in kids with ADHD [8].

Your child’s overall diet matters, too. The Mediterranean diet has been linked to a lower risk of ADHD. This diet is rich in fruits and nuts, legumes, vegetables, whole grains, and healthy fats. It’s like a colorful palette, providing a variety of nutrients that support brain function and health [9].

It’s also important to watch out for food additives and sugar. Some studies suggest that certain food colorings and preservatives may make ADHD symptoms worse [10]. While sugar doesn’t cause ADHD,  too much can lead to energy spikes and crashes, affecting focus and behavior.

So, how does this tie back to our tiny gut inhabitants? Think of the gut as a garden. The right foods act like rich fertilizer for beneficial microbes, giving them the advantage. When we feed our kids foods rich in omega-3s, probiotics, fiber, and colorful veggies, we're giving these gut microbes the fuel they need to thrive.

Tackling nutrition hurdles unique to ADHD

Proper nutrition can be particularly challenging for children with ADHD. Many kids have food aversions, texture sensitivities, or reduced appetite from ADHD medications. These obstacles require creative solutions. 

Here are three strategies you can try:

1. Break out the blender: Smoothies and shakes can be a great way to sneak in nutrient-rich foods. Try adding fermented or probiotic foods like kefir or yogurt, and mix in tasty fruits to disguise the taste of veggies, nuts, and seeds. These frosty treats pack essential vitamins, minerals, and omega-3s, which are crucial for brain health. And they’re especially helpful when your child struggles with food texture issues.
2. Involve your child in meal planning and prep: Giving your child a sense of control can go a long way in addressing food aversions. Your child may be more willing to try foods when they help shop or prepare their own meal [11]. 
3. Time meals around medications: If your child’s medication reduces their appetite, timing can help. Try giving meals before medication doses or as they wear off to maximize your child’s nutrient intake when they feel hungrier. Some parents even plan “medication vacations” during growth spurts or school breaks. 

Even with the best of intentions and creative tactics, getting your child to eat nutritious meals can still be a challenge. Luckily, there are ways to make up for nutritional gaps [12]. Probiotic supplements, probiotic-rich foods like yogurt, or fermented foods may help kids with ADHD [13].  Prebiotic foods also help your child’s gut stay balanced. This way, microbes can break down foods more efficiently to absorb and use nutrients.

By fostering a healthy gut microbiome, you can boost the benefits of good nutrition for growth, brain health, and well-being. But the benefits don’t stop there. Next, let’s explore how a healthy gut can impact the effectiveness of ADHD medications.

How the microbiome affects ADHD medication therapies

Over 50% of children diagnosed with ADHD take medication for treatment. Did you know that the gut influences how effective ADHD medications are, and their side effects? Certain gut bacteria can affect the metabolism and bioavailability of medications, which may impact their effectiveness and the risk of side effects [14]. 

The journey from mouth to bloodstream is complex. When you take medications, your gut and liver process them. This can sometimes make them less effective or lead to adverse effects. 

For example, the medication amlodipine has a moderate absorption rate when taken alone, but its absorption increases significantly when taken with specific probiotics [15]. Also, pH levels in the gut can affect the absorption rate of the ADHD medication methylphenidate [16]. These findings suggest that multiple factors within the gut influence drug absorption.

How can we help balance the pH levels in our gut, so medication is as effective as possible? The answer may come down to diet. Specifically, prebiotics and dietary fibers. While they may not have a direct impact, studies have shown that prebiotics such as inulin, fructo-oligosaccharides (FOS), and galacto-oligosaccharides (GOS) promote the growth of beneficial SCFA-producing gut bacteria and help balance pH levels. These can support how drugs are processed and absorbed [17]. 

There is still a lot to learn about our gut microbes and medications. But exploring these connections holds promise. Future research may help us improve how ADHD treatments work in harmony with our bodies.

Unlocking calm: Probiotics for ADHD symptoms 

Exploring the gut-brain connection has opened exciting possibilities for managing neurodevelopmental disorders. Scientists continue to uncover ways that beneficial bacteria may help improve children’s health. From hyperactivity to mood stabilization, gastrointestinal discomfort, and more, the results are promising. 

Probiotics, in particular, are emerging as potential solutions for easing ADHD symptoms. Let’s explore a few studies on specific strains: 

• Lactobacillus paracasei and Bifidobacterium longum helped lessen the severity of  ADHD symptoms in preschool-age children [18]. These friendly microbes can do more than just aid digestion. They can play a pivotal role in regulating behavior and improving quality of life.
  ‍
• ‍Lactobacillus reuteri reduced abdominal pain due to IBS, leading to significant mood improvement in children [19]. This suggests that gut health is closely linked to brain function and emotional well-being. 
  ‍
• ‍Bifidobacterium bifidum improved hyperactivity, clinical symptoms, and changed gut microbiota composition [20]. This points toward a holistic approach to managing ADHD symptoms. 

These key findings highlight the critical role of the gut microbiome in brain health. Research is paving the way for innovative gut-focused therapies that could greatly improve children’s quality of life.

Nourish the gut to support your child’s ADHD brain 

Parents of children with ADHD face many challenges, from picky eating to side effects from medication. When exploring ADHD treatment options, remember that you know your child best. The small steps you take to understand their needs and support their development make a difference. On this journey, there are many chances to bolster your child’s gut-brain connection. 

Exploring gut-healthy probiotics, nutritious foods, and other approaches, we can help our children along the path to better focus, emotional balance, and vitality. Every meal has the potential to nurture the busy ecosystem within our guts and support a healthy brain. A vibrant gut microbiome is a gift that keeps giving, laying the foundation of our children’s health and happiness. 

Here’s to embarking on this adventure with creativity, resilience, and love. The kitchen is our workshop where we craft not just meals, but futures—one gut-friendly bite at a time.