ADHD

Attention-deficit/hyperactivity disorder (ADHD) is a neurodevelopmental condition that affects both children and adults. It is the most common mental disorder in children, Chan et al. (2021), Polancyzyk et al. (2015). An estimated 129 million children worldwide are diagnosed with ADHD, according to Thomas et al. (2015).

In a global survey conducted in 2020, it was found that 139.84 million adults live with persistent ADHD, while 366.33 million adults exhibit symptomatic ADHD, highlighting its widespread impact across all age groups.

At Eat Burn Sleep, we look beyond symptom management and explore what might be contributing to the rising rates of ADHD today. While many approaches focus solely on behavioral therapy or medication, our anti-inflammatory lifestyle takes a deeper look at what’s driving imbalance in the body and brain.

Research now shows a strong connection between chronic inflammation and ADHD. Inflammatory markers are often elevated in individuals with the condition, and disruptions in the gut microbiome, a condition known as dysbiosis, can impact brain chemistry, cognitive function, and mood. This is because of the gut-brain axis, the two-way communication channel between your digestive and nervous systems.

Many children and adults with ADHD also experience digestive issues, food sensitivities, or immune challenges, which may signal inflammation at the root of their symptoms. Studies have identified microbial imbalances in children with ADHD, including increased candida and reduced beneficial bacteria, both of which can affect nutrient absorption, neurotransmitter production, and mental focus.

By reducing systemic inflammation through targeted nutrition, gentle movement, stress reduction, and restorative sleep, you can support brain health and regulate the body naturally.

This section will guide you through how to reduce inflammation and support the brain using the Eat Burn Sleep method – restoring balance from the inside out.

It is marked by a pattern of hyperactivity-impulsivity, as well as constant inattention, that interferes with life (school, work, social), for instance:

• Fidgeting
• Constant movement
• Talking excessively
• Unable to engage in activities quietly
• Unable to hold attention
• Difficulty staying focused
• Difficulty staying organized
• Difficulty with self-control
• Difficulty staying seated when expected
• Acting without thinking
• Forgetting and losing things
• Antisocial behaviors
• Making spontaneous decisions without thinking about the consequences
• Desiring immediate rewards

Numerous studies have demonstrated a strong link between inflammation, ADHD, and autoimmune disorders (Donev & Thome, 2010; Anand et al., 2017). One of the key drivers of inflammation is gut dysbiosis, an imbalance in the gut microbiota, which is increasingly associated with attention deficit disorders.

The gut-brain axis is a bidirectional communication network, meaning the health of your gut can directly influence brain function, and vice versa. When gut dysbiosis occurs, triggered by diet, antibiotics, stress, or infections, it can negatively affect the brain.

Research has shown that children with ADHD often have high levels of Candida albicans, a type of yeast that can increase gut permeability and contribute to “leaky gut” syndrome. This condition allows harmful substances to enter the bloodstream, potentially triggering inflammation in the brain. Additionally, a deficit in Basidiomycota, a beneficial bacterial group that helps break down complex carbohydrates and produce essential nutrients, has also been observed in children with ADHD.

According to the Journal of Child Psychology and Psychiatry, the composition of the gut microbiome may influence ADHD risk, with a clear connection to leaky gut syndrome. Further studies have linked chronic inflammation during prenatal development and early life to an increased risk of neuropsychiatric disorders, including ADHD (Adler, 2007; Vargas et al., 2005; Monji et al., 2013; Kim et al., 2016; Landaas et al., 2010). This growing body of evidence highlights the critical role of gut health and inflammation in ADHD.

In the Expert Advice section below on ADHD, we share practical, science-backed guidance to support focus, mood, and overall well-being. Here you’ll find insights on foods to favor for brain and gut health, foods to avoid that may worsen symptoms, helpful supplements, and daily lifestyle strategies that support attention, emotional regulation, and reduced inflammation. Whether for children or adults, these tips aim to naturally complement your ADHD management plan.

Attention-deficit/hyperactivity disorder (ADHD) is a neurodevelopmental condition affecting children and adults.

An estimated 129 million children worldwide have ADHD, based on this study. Thomas et al. (2015). In a global survey undertaken in 2020, Adults with persistent ADHD were 139.84 million and adults with symptomatic ADHD 366.33 million.

ADHD is the most common mental disorder affecting children. Chan et al. (2021), Polancyzyk et al. (2015).

It is marked by a pattern of hyperactivity-impulsivity, as well as constant inattention, that interferes with life (school, work, social), for instance:

• Fidgeting
• Constant movement
• Talking excessively
• Unable to engage in activities quietly
• Unable to hold attention
• Difficulty staying focused
• Difficulty staying organized
• Difficulty with self-control
• Difficulty staying seated when expected
• Acting without thinking
• Forgetting and losing things
• Antisocial behaviors
• Making spontaneous decisions without thinking about the consequences
• Desiring immediate rewards

Countless studies show the link between inflammation and ADHD, and autoimmune disorders. Donev & Thome (2010), Anand et al. (2017).

Gut dysbiosis increases inflammation which is linked to attention deficit disorders.

The gut-brain axis is a bidirectional communication network, which briefly explained, the gut influences the brain, and the brain influences the gut.

If you have gut dysbiosis caused by many factors, the brain is affected.

Candida albicans were found in large quantities in children with ADHD. Candida increases the permeability of the gut lining (leaky gut syndrome). Researchers also found a deficit in the bacteria Basidiomycota, which benefits the gut by breaking down complex carbohydrates and producing essential nutrients.

The gut microbiome influences ADHD risk, and ADHD is linked with leaky gut syndrome—Journal of Child Psychology and Psychiatry.

Studies that show how chronic inflammation during in-utero development and early life exposure influences risk for neuropsychiatric disorders, including ADHD. Adler (2007), Vargas et al. (2005), Monji et al. (2013), Kim et al. (2016), Landaas et al. (2010).

Early inflammatory environmental factors are associated with ADHD:

• Maternal smoking. Becker et al. (2008), Beiderman (2005), Mick et al. (2002), Silva et al. (2014), Thapar et al. (2013), Neuman et al. (2017).
• Maternal obesity and poor diet. Li et al. (2020), Andersen et al. (2018), Buss et al. (2012), Rijlaarsdam et al. (2017), Rodriguez (2010), Chen et al. (2014), Maternal pollutant exposure. Thapar et al. (2013).
• Maternal infection. Werengberg Dreier et al. (2016).
• Maternal thyroid dysfunction. Anderson et al. (2014).
• Maternal stress, substance use, and chronic inflammatory mental and physical diseases. Han et al. (2021),  Qu et al. (2021).
• Premature delivery

All of the above are linked with gut dysbiosis.

Serotonin

Serotonin plays a critical role in brain function as a neurotransmitter, and it is produced in a healthy gut. In studies, low serotonin levels in the brain show behavioral consequences: impulsive behavior, impaired learning and memory, poor long-term planning, inability to resist short-term gratification and social behavior deficits characterized by impulse aggression or lack of altruism. Crockett (2009).

Social behavior is disrupted in many brain disorders, such as ADHD.

The gut microbiome also influences dopamine levels in areas of the brain that are involved in executive functions. Bercik et al. (2011).

Studies in rodents have shown the administration of inflammation cytokines can cause neurotransmission changes similar to those seen in ADHD, such as increased norepinephrine and reduced dopamine levels. Zalcman et al. (1994).

For information about feel-good neurotransmitters, you may be interested in reading: 4 Secrets to Feeling Good.

This study by Misener et al. (2008) shows that ADHD is linked with chronic inflammation and autoimmune diseases, along with underlying mechanisms of malnutrition, genetics, environment, and altered immune response.

Epigenetics is a contributing factor in ADHD. You can alter gene expression with your lifestyle. You can weaken the genetic expression if you have a hereditary disease. Schuch et al. (2015). Walton et al. (2017).

Immune disorders are slightly higher in people with ADHD. As shown in these studies: asthma (Fasmer et al., 2011, Instanes et al., 2017, Lin et al., 2016), eczema (Liao et al., 2016, Lin et al., 2016, Buske-Kirschbaum et al., 2013), rheumatoid arthritis (Instanes et al., 2017), type 1 diabetes (Instanes et al., (2017), and hypothyroidism (Instanes et al., 2017).

Obesity is linked with ADHD in children, adolescents, and adults. Davis (2010),Strimas et al. (2008).

It is usually diagnosed before a child reaches 12. An adult with undiagnosed ADHD usually has a past of complex relationships, poor academics, and a succession of work problems.

Doctors prescribe closely-monitored medications (which may take a while to find one that is suitable), stimulants (they increase the brain chemicals dopamine and norepinephrine. Only 50% show improvement. Arnold et al., 2013), and non-stimulants (when a person has side effects from stimulants). Although not approved by the US FDA, antidepressants are often prescribed solely or in combination with a stimulant to treat ADHD. Depression and anxiety often run alongside ADHD. You can see this information from NIMH in this study.

Given that at least a fifth of the adult ADHD population does not respond to pharmaceutical medications or have adverse side effects like cardiovascular side effects, nausea, agitation, and insomnia, many seek alternative, safe options. Baumgaertel (1999).

Plus, the medication causes gut dysbiosis, which dysregulates the immune system, induces chronic inflammation, and increases neuroinflammation: depression, anxiety, brain fog, and other cognitive changes. Serotonin, a feel-good neurotransmitter produced in a healthy gut, is also diminished. Serotonin (5-HT) reduction via tryptophan deficiency is linked with ADHD. Banerjee & Nandagopal (2015). Medication can often cause more health issues.

Talk with your doctor about medication.

The National Resource Center on ADHD often recommends several psychosocial and psychotherapy interventions like CBT, behavioral classroom treatment, and family therapy the following.

Adults, start with tackling candida overgrowth. A diminished response to micronutrients occurs if your gut health is impaired with Candida Albicans. If you are new to Eat Burn Sleep, you can kickstart your journey to better health in the Six-Week Reset.

For adults and children:

• Ensure that nutrition and gut health is considered on an 80/20 basis. Minerals, vitamins, and amino acids are critical for synthesizing neurotransmitters and are required in combination for optimum benefit. Observe the food lists. Nutrients, absorption, and optimum gut health, which you will achieve on Eat Burn Sleep, will reduce neuroinflammation and mental disorders. Neuroinflammation plays a role in the pathophysiology of ADHD. Kim et al. (2016), Landaas et al. (2010), Monji et al. (2013), Vargas et al. (2005).
• Eat plenty of tryptophan-rich foods to promote serotonin, listed in Foods to Favor. When you eat these, your body produces insulin, which helps your muscles pull in more amino acids, giving tryptophan a better chance of reaching your brain.
• Replace processed sweet foods (to avoid sugar and chemicals) with our anti-inflammatory desserts on EBS. See below examples. Make the cakes in advance so that your child has access to them. Tastebuds can be re-trained. High intakes of sugar induce adverse effects of ADHD and obesity. (See below about candy/sweets). Johnson et al. (2008), Johnson et al. (2011), Leventakou et al. (2016), Levy et al. (2009), Kim and Chang (2011).
• Be aware of ultra-processed, ready-made, nutrient-poor, high-fat foods. Check the ingredients of all of your child’s foods and snacks. Look at the ingredients in commercial bread, cereals, chips/crisps, crackers, etc. Many contain chemicals and additives like E282 – calcium propionate that can enhance ADHD. Even one slice of bread daily could cause irritability, restlessness, inattention, and sleep disturbance. Dengate & Ruben (2002). If not directly, then purely by causing gut dysbiosis.
• Restrict/eliminate candy and sweet additive-rich drinks. As mentioned above, additives and synthetic food colors (listed below) have been shown to affect people with ADHD/hyperactivity. Bateman et al. (2004), Kanarek (2011), Food Standards Agency, Nigg et al. (2012),Humphries et al. (2008).
• Ensure dehydration doesn’t occur. Dehydration negatively affects cognitive functioning. Cian et al. (2000).
• Eating gut-healthy foods regularly will encourage sleep and weight loss where it is needed. Increase gut-healthy foods for children that do not need to lose weight. Gut health produces neurotransmitters, including serotonin and other feel-good chemicals. This aids in sleep. Sleep-onset insomnia is common with ADHD.
• Keeping a good routine. Eating regular meals, sleeping well, moving, staying hydrated, and eating less sugar will increase mental well-being. Studies reveal that children with ADHD presented irregular meals, ate more than five times a day, and consumed many sugary drinks during the day. Ptacek et al. (2014). Studies show a higher prevalence of binge eating in individuals with ADHD. Cortese et al. (2007), Seitz et al. (2013), Docet et al. (2012). A rollercoaster of stimulants, sweets, refined carbohydrates, sodas, juices, and little fiber will make blood glucose fluctuate wildly. This will have a significant effect on anyone’s concentration and behavior, as well as gut health, which will affect the brain.

Food and Drinks to Avoid

• Wheat
• Dairy
• Sugar, candy, honey, and dairy chocolate
• Ultra-processed foods
• White flour products
• White rice
• Potatoes without skins
• Saturated fat
• Fizzy sweet drinks/sodas that contain toxic additives like aspartame and other artificial sweeteners.
• Alcohol
• Caffeine. It’s okay to have freshly ground coffee, though. Consume an opened packet within a week to avoid mold.
• Food colors: E102 (tartrazine), E104 (quinoline yellow), E110 (sunset yellow FCF), E122 (carmoisine), E124 (ponceau 4R), and E129 (allura red).

Foods and Drinks to Favor

• Fish – tuna, plaice, salmon, sardines, mackerel, swordfish, and marlin
• Nuts and seeds – brazil, walnuts, cashews, almonds, sunflower, flax, pumpkin, and sesame seeds
• Vegetables: Carrots, lettuce, peas, broccoli, watercress, cabbage, asparagus, zucchini, cauliflower, garlic, onions, Brussels sprouts, peppers, and ginger
• Fruits: Avocados, bananas, coconut, cantaloupe melons, peaches, blackberries, tomatoes, apricots, papayas, tangerines, strawberries, lemons, grapefruit, and limes
• Meats: Chicken, Turkey, Lamb, and Beef
• Eggs
• Water – encourage water drinking in children
• Have a look at recipes for alternatives to cereals and toast for breakfast. If you have time, make an omelet or, if not, coconut yogurt or chia pudding, an anti-inflammatory shake (leave out collagen for children), or crudites and pre-made tahini dip, for instance. Non-sweet foods are best, ideally in the morning.
• Herbal teas
• Pure fruit juice diluted with water (apple has slow-reducing sugars)
• Flax Paleo Bread, Bread Rolls, and Pure Seeds Crackers
• Banana bread, chocolate banana nice cream & Banana & Chocolate Chip Muffins. Bear in mind that bananas are good for ADHD because they are magnesium-rich, which will promote calm, sleep, and relaxation. They are also high in other nutrients that will aid health. Also, try Summer Pudding, Speculoos Biscuits, Apple and Cinnamon Cake and 2-ingredient Dark Chocolate Mousse Pots.
• These make nice little one or two-bite-sized treats that can replace candy: Chocolate Strawberries, Immunity-boosting Energy Balls, Cacao and Turmeric Energy Balls, and Cashew Butter Cups.

Favor dark chocolate if you want something sweet, as it has prebiotic effects and antioxidants, creating an abundance of good gut microbiota.

Single nutrients may not be sufficient, as mentioned above, but the following are helpful, especially if, for instance, fish, nuts, and seeds are not eaten regularly. Note that the conversion of essential fatty acids to prostaglandins can be inhibited by the foods listed in Foods to Avoid. It is also hindered when there are deficiencies in B vitamins, C, biotin, zinc, and magnesium.

According to the American Psychiatric Association, many individuals with mental illness are deficient in essential micronutrients, particularly essential fatty acids and vitamin D.

Vitamin D regulates serotonin. Epidermal synthesis from the sunshine is essential. However, sunscreen, more time indoors, and high levels of melanin block UVB radiation impairing the skin to synthesize skin. Consider a blood test for vitamin D levels if you are concerned. Holick & Chen (2008).

Polyunsaturated fatty acids, magnesium, and zinc have been proven to be beneficial for attention-deficit/hyperactivity problems, as shown in this study. Huss et al. (2010).

Essential fatty acid (EFA) deficiency resulting in eczema, asthma, excessive thirst, and dry skin is noted in children with ADHD.

Iron is an essential cofactor required for numerous functions, such as oxygen transportation, immune function, cellular respiration, neurotransmitter metabolism, and DNA synthesis. Altered levels of iron and zinc have been related to the aggravation and progression of ADHD. Calarge et al. (2010).

Most supplements are best taken in the morning.

• Zinc (Arnold et al. 2005). Increase by 1 mg as children get older. 3-4 years old 7mg, 5-6 years 8mg, 7-8 years 9mg, etc. The optimum daily amount for adults is 20mg.
• Magnesium (Starobrat-Hermelin, 1998). Increase by 10mg as children get older. 3-4 years old 80mg, 5-6 years 90mg, 7-8 years 100mg, etc. Adults 500mg.
• Omega 3 EPA & DHA. 3-4 years old 250mg & 175mg, 5-6 years 300mg & 200mg, 7-8 years, 350mg & 225mg, 9-11 years 400mg & 250mg. The optimum daily amount for adults is 350mg of both EPA and DHA.
• Vitamin A. 3-4 years 800 mcg, 5-6 years 1,000 mcg, 7-8 years 1,500 mcg. Adults – 2,500mcg.
• B3 (niacin). 3-4 years 16mg, 5-6 years 18mg, 7-8 years 20mg. Adults 85mg.
• B6. 3-4 years 10mg, 5-6 years 12mg, 7-8 years 16mg, 9-11 20mg. Adults 75mg.
• Vitamin C. Increment by a 100mg each year. 3-4 years 300mg, 5-6 years 400mg, etc. Adults 2000mg.
• Vitamin D. 3-4 years 1.75 mcg, 5-6 years 2.25 mcg, 7-8 years 2.5 mcg, 9-10 years 2.5 mcg until adult age, and then 11 mcg daily.
• Biotin. Increase by 10mcg each year. 3-4 years 60mcg, 5-6 years 70mcg, etc. Adults 225mcg.
• Melatonin (for chronic sleep issues). 3-6mg 30 minutes before bedtime.
• 5-HTP. Used as a support for serotonin depletion and is an interesting alternative to SSRIs (Maffei, 2020), but I do not advise taking 5-HTP unless necessary, as it is better to boost serotonin with your anti-inflammatory diet and lifestyle.

As mentioned above, a nutrient-rich diet like Eat Burn Sleep is needed for effective neurochemical synthesis.

Micronutrients may also influence mitochondrial activity by increasing adenosine triphosphate (ATP), a dysfunction implicated in ADHD. Russell et al. (2006).

Neuroplasticity exercises

Taking time out to reduce stress is important to reduce inflammation. Marsland et al. (2017).

Meditate. Meditation helps with reducing stress and inflammation/decreased brain inflammation.

Stick with the same relaxing routine before bedtime.

• • Turn off anything digital at least 1-2 hours before sleep. Stop watching TV and playing computer games.
  • Don’t drink or eat anything sweet or have alcohol two hours before.
  • Take the meditation bath or have a grounding shower. Showers are good for destressing, too.
  • Stick to the same time nightly.

This will get easier if you are breaking hard habits as you improve gut/brain health. All the small changes and sticking to meal times and bedtimes will eventually fall into place. Be consistent because it will pay off. Talk about the new routine in advance with your child.

Slow Deep breathing. This will activate the vagus nerve and the parasympathetic nervous system. It will aid in easing anxiety and grounding you.

Enjoy the sunshine safely to increase vitamin D.

Watch/listen to the Masterclass Live on Emotional Eating here.

Have digital breaks in the daytime. Rest your mind and your eyes.

Explore the outdoors more. This is a great way to stress bust.

Earthing. Encourage children to kick off their shoes and enjoy nature’s natural antioxidants. It improves immunity too. We have so much positive charge due to the electromagnetic fields we are exposed to digitally, which contribute to stress and insomnia. Disperse it by walking on the negative charge that the Earth carries in nature.

Exercise regularly. It increases tryptophan transport into the brain and, thus, serotonin production for good mental well-being, calmness, and sleep. Plus, it helps you release stress and encourages endorphins. Check out the guide to movements here.

Walk. Don’t underestimate the power of walking daily for lowering inflammation and promoting neurogenesis. If you can walk with your child regularly, it will do wonders. Put your phone in your pocket and enjoy your surroundings. Check out the guide to walking here.

Encourage sports participation for your child. Wearing themselves out will aid sleep (but not close to bedtime).

Vagus nerve exercises. Check out the exercises that focus on your core. Studies show that ADHD is linked to low vagal tone. Movements involving the core will reach the vagus nerve, which may stimulate it.

The vagus nerve links the spine to the gastrointestinal tract, which will aid in reducing neuroinflammation. The vagus nerve modulates the brain-gut axis, as stated in this study: Breit et al. (2018).

Singing, humming, and gargling can activate the vagus nerve, too. It is connected to our vocal cords and the muscles at the back of the throat and runs down to the bottom of our spine. Any gentle movements will instill calmness.

Stretch. You can find many stretches in the Movement section, which will reduce inflammation and stretch your vagal. Try the 20-minute fascia stretch because it will reduce tension and rejuvenate your body.

Adults with ADHD – Consider hiring a coach/therapist to help you organize and break down tasks into smaller pieces and step-by-step tasks, make lists, use a calendar app on your phone with notifications, assign special places for items, and keep routines. Discuss your ADHD with the people around you and enlist support.

To support children with ADHD – Stick with routines (especially for meals and bedtime). Plan the day with them and break it down into step-by-step tasks. Be positive and express praise and thanks to reinforce positive behavior, and be consistent. e.g., “You cleared the dishes so well. Thank you!” and with enforceable consequences of less than positive behavior. Again, be consistent. Set clear boundaries, and don’t deviate. Discuss with school how they can support your child and set up a plan and incentive scheme. Try not to have playdates too close to mealtimes; keep them short and sweet.

Manifestation

It can be easier said than done, we know, but it will all get easier as the gut microbiota changes, nutrition is optimized, inflammation is reduced, stress is managed, and sleep is promoted. Routine will help tremendously.

Manifest reduction in ADHD: ‘We have all the tools we need now to reduce ADHD and put it into remission!’.

Have gratitude prayers in the morning and before bedtime, aiding healing. Think about who and what you are grateful for, and also add that you are grateful that you are one day closer to reaching your child’s or your health goals. Get your child to do the same. Ask them to think about what was good about their day and expand on that. Consistency will help tremendously.

Watch Yalda’s live masterclass on ADHD.