ADHD Diet (Plant-Based)

This comprehensive plant-based nutrition plan is designed to support cognitive function and manage ADHD symptoms through stable blood sugar and optimized nutrient intake. By strictly excluding common inflammatory triggers, this meal plan is naturally dairy-free, egg-free, and sugar-free, making it a perfect fit for individuals following a vegan or pescatarian lifestyle who need low-glycemic options to maintain steady energy levels. Your PlexusDx report offers personalized insights into how your body processes key neurotransmitters regulated by genes such as COMT, which influences dopamine clearance and focus, or DBH, which affects the balance between dopamine and norepinephrine for impulse control. Additionally, supporting genes like TPH2 with the right building blocks can be crucial for serotonin production, potentially aiding in mood stability and sleep quality often challenged in ADHD.

A well-balanced diet that prevents common nutrient deficiencies is increasingly recognized as a foundational tool for managing neurodivergent symptoms. The strategy below focuses on supplying the brain with the specific precursors it needs for optimal communication while reducing dietary stressors that can exacerbate hyperactivity or brain fog. Key evidence-backed recommendations for this plan include:

Prioritize Quality Protein: Consuming protein-rich plant foods like tofu and legumes provides the amino acids necessary to synthesize neurotransmitters, while simultaneously balancing blood sugar and improving satiety.
Focus on Healthy Fats & Complex Carbs: A daily intake of over 50 grams of fiber and low-glycemic carbohydrates supports mental health, while omega-3 sources like chia and flaxseeds may help mitigate symptoms of hyperactivity and inattention.
Target Iron-Rich Foods: Since iron deficiency is often linked to cognitive deficits, this plan intentionally incorporates iron-dense whole grains and leafy greens to help meet daily requirements.
Optimize Zinc & Magnesium: To support the brain's response to dopamine and energy production, the menu features seeds, whole grains, and legumes naturally high in zinc and magnesium, nutrients often found to be low in individuals with ADHD.

Ready to get started? Click the button below to access your fully customizable PlexusDx meal planning tool. If you need to adjust a meal to better fit your tastes or specific dietary needs, follow this simple "Swap" flow:

Locate the meal you wish to change on your daily planner.
Click the three dots (…) next to the meal name.
Select “Swap recipe” from the dropdown menu.
Choose “Swap” to change just that single meal, or “Swap all” to replace it for the duration of the plan.
Keep clicking “Swap” to shuffle through alternatives until you find delicious options that match plan rules like GF/DF/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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