Attention-deficit/hyperactivity disorder (ADHD) is a common mental disorder that can cause excessive movements, lead to poor impulse control, and make it difficult to focus. Researchers are still working to determine exactly what causes ADHD, but studies suggest that certain foods and beverages can worsen symptoms. If you have ADHD, you may want to stay away from:

• Soda and energy drinks – These beverages typically contain sugar and caffeine, both of which have been shown to increase hyperactivity and distractibility. Notably, the high amounts of caffeine in energy drinks could be harmful when consumed in combination with certain ADHD medications.
• Artificial dyes – Some studies indicate that there could be a connection between artificial dyes and hyperactivity, so you may want to opt for natural dyes when possible (this applies to the dyes in non-food items like toothpaste, as well).
• Simple Carbohydrates - These carbs are quickly digested by your body and can cause a fast spike in blood sugar—followed by a quick crash. They often lack fiber, vitamins, and minerals, which makes them less nutritious.

When managing ADHD, nutrition can play a significant role in supporting focus, mood stability, and overall brain health. While food isn’t a cure, certain dietary choices can help reduce symptoms, while others may worsen them. One of the biggest culprits for triggering hyperactivity, irritability, and focus issues is sugar—especially refined sugars found in sodas, candies, baked goods, and sweetened cereals. These can cause a spike in energy followed by a crash, making it harder to regulate attention and mood. People with ADHD may also be more sensitive to these fluctuations, which can intensify impulsivity or emotional reactivity.

Another group of foods to approach with caution is highly processed or artificial foods, especially those containing food dyes and additives like Red 40, Yellow 5, and preservatives such as sodium benzoate. Some studies have shown a connection between these additives and increased hyperactivity in children with ADHD. Fast food, packaged snacks, and colored drinks may be convenient, but they often come at a cost when it comes to managing symptoms. It’s also a good idea to monitor caffeine intake, particularly from sodas or energy drinks, which can worsen sleep problems and increase anxiety—two issues often already present in ADHD.

Lastly, be mindful of simple carbs that are low in fiber and nutrients—like white bread, pasta, and pastries—as they can quickly raise blood sugar and then cause a drop that leads to brain fog or irritability. Instead, aim for balanced meals with protein, healthy fats, and fiber-rich carbohydrates to help maintain steady energy and focus throughout the day. Everyone’s body responds differently, so keeping a food journal or working with a professional can help you understand what supports your unique brain best. Small shifts in eating habits can make a big difference in how you feel and function each day.

Some people with ADHD are sensitive to certain ingredients—such as citrus fruits, corn, dairy, eggs, nuts, soy, and wheat—so be sure to pay attention to whether any foods or beverages affect your behavior. Keeping that food journal log for yourself or your child is very helpful to you and the professionals you work with. 

Get Help With Your ADHD

If you need assistance managing your ADHD symptoms, you’ve come to the right place. As therapist I am highly experienced in working with ADHD, and once we’ve learned about your condition, we’ll provide you with tools and techniques that are customized to fit into your individual lifestyle. Contact me today to get started—I will answer your questions, tell you more about my practice, and schedule a therapy session at a date and time that fits into your schedule. I also collaborate with child therapists on cases to ensure well rounded treatment and can refer to another counselor if needed. 

Jo-Anne T. Liakakos LPC, NCC

Major Counseling Solutions & Consulting

Alpharetta, Georgia 30009