ADHD Diet

This plan is designed to be an easy-to-follow approach with make-ahead recipes and specific nutrients that may help in managing ADHD symptoms. It is a well-balanced diet built to help prevent common nutrient deficiencies that can be associated with attention and focus challenges. The foundation of this plan is high-quality protein, beneficial omega-3 fats, and high-fiber, low-glycemic carbohydrate sources. To meet various dietary needs, this plan is entirely dairy-free, soy-free, and sugar-free, focusing on whole foods that help maintain stable energy levels. Your PlexusDx report may offer insights into how certain genes, such as COMT and MAOA, play a role in neurotransmitter pathways, or how genes like VDR and ALPL are involved in nutrient utilization, which can be connected to overall brain health and function.

The scientific basis for this diet centers on providing key nutrients to support brain chemistry and function. High-quality protein is included to supply the building blocks for neurotransmitters, while healthy fats and complex carbohydrates may have a protective effect on mental health. This plan also emphasizes nutrients sometimes found to be low in the ADHD population, such as iron, zinc, and magnesium. The following recommendations are incorporated into the meal plan:

Quality Protein: Sources like chicken, beef, eggs, and legumes are included to support neurotransmitter production and help balance blood sugar levels.
Healthy Fats & Complex Carbohydrates: With a focus on being sugar-free and low-glycemic, this plan provides over 30 grams of fiber daily. It includes foods rich in omega-3 fats, such as tuna, chia seeds, and ground flaxseeds, which may help with hyperactivity and inattention.
Iron: To address potential deficiencies, the plan incorporates iron-rich foods like meat, fish, whole grains, and leafy greens to help you meet daily requirements.
Zinc & Magnesium: These essential minerals are included through foods like whole grains, legumes, seeds, eggs, and meat to support energy production and the brain's response to dopamine.

Ready to customize your meals? Click the button below to access the PlexusDx meal planning tool. If you see a recipe you'd like to change, our "Swap" feature makes it simple to find alternatives that fit your plan's rules. Just follow these steps:

Locate the meal you wish to change.
Click the three dots on the meal card.
Select “Swap recipe” from the menu.
Choose whether to “Swap” just this one meal or “Swap all” instances of it across your plan.
Keep clicking “Swap” to browse other recipes that match your dietary guidelines, like gluten-free, dairy-free, or egg-free.

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always discuss genetic findings, test results, symptoms, and treatment decisions with your healthcare provider or an allergist to determine appropriate care for your situation.

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Diets & Meal Plans