Is an ADHD Diet the Answer?

Food allergies may be connected to adult ADHD symptoms. Learn how following an elimination program, such as the Feingold Diet, may help you identify your triggers and create your own ADHD diet.

By Katherine Lee Medically reviewed by Pat F. Bass III, MD, MPH

If you are an adult living with ADHD, a growing body of nutrition and diet research shows that what you eat can make a difference in managing symptoms. Eating certain foods and following an elimination diet such as the Feingold Diet, which cuts out food additives among other guidelines, can help.

Keep in mind that there is no such thing as a set adult ADHD diet. “There is no one diet because there is not one cause,” says Sally Hara, MS, RD, a spokesperson for the American Dietetic Association and a nutritionist in Kirkland, Wash. “The ADHD diagnosis is made based on a description of symptoms.”

The second point to remember is that for adult ADHD patients it’s not only what you eat, but also when you eat that matters. “I look at basic overall nutrition,” says Hara. “Adults get busy and distracted. They may skip meals. When blood sugar is not stable, we don’t multitask as well.” When people have low blood sugar, they may get grumpy and may not be able to process sensory stimulations such as a TV, phone, and people talking, says Hara. “It happens to everybody, but it’s amplified in people with ADHD.”

What to Include and Avoid in an ADHD Diet

Within the last 10 years, researchers have been making the link between diet and ADHD, says Elizabeth Strickland, MS, RD, an integrative dietitian specializing in ADHD and autism in San Antonio, Texas. Studies have found some foods worsen symptoms while others may improve them.

Among foods that have been connected to worsening symptoms of adult ADHD are:

Sugar. “We consume over one hundred and fifty pounds of white sugar a year,” says Strickland, pointing out that a 32-ounce cola has 32 teaspoons of sugar. “The blood sugar level rises quickly in our bloodstream and dumps insulin into the body. The body dumps adrenaline in response, and the blood sugar levels go up and down. This aggravates aggression and makes you crave more sugar.” While high-fructose corn syrup is a major culprit, honey and raw sugar can also contribute to this blood sugar spike.

Food additives. “Manmade artificial chemicals such as food coloring, flavors, and preservatives are toxins that your body has to remove,” says Strickland. “If your body isn’t able to remove them efficiently, it can lead to problems such as headaches, asthma, and aggression.”

These foods may aid brain function and help reduce the symptoms of adult ADHD:

Omega-3 fatty acids. Research has shown that a deficiency of omega-3 fatty acids may be linked to an increased risk of ADHD. “It likely has to do with myelin sheaths [the protective membrane surrounding the nerves of the brain and spinal cord] being made up almost entirely of fatty acids,” says Hara. “Supplements can be helpful for a lot of people. I recommend 3,000 milligrams a day.”

Caffeine. “Studies have shown a small amount of caffeine can improve concentration and attention,” says Strickland. “Try having one cup of coffee in the morning and a cup of green tea in the afternoon.”

Protein. “Protein is extremely critical,” says Strickland. “Protein provides amino acids used to make neurotransmitters for the brain, such as dopamine and serotonin. These chemical messengers control mood and concentration.”

Complex carbohydrates. “Our primary source for fuel is carbs,” says Hara. “We have very low glycogen stores — that’s what we use for fuel after our bodies have broken down carbs. If you don’t have enough glycogen stores, you’re setting yourself up for low blood sugar, which is counter-productive to concentrating.” Getting the right carbs is a must. “Most individuals are consuming too much soda, sugar, and white grains,” says Strickland. “We need to transition to whole grains.”

Herbs. “Research shows that ginkgo biloba and ginseng may improve brain function and attention and may prevent dementia,” says Strickland. “Try it for one month. Do you respond? If so, continue. If not, don’t.” Some people see benefits from herbs while others do not, she explains.

Trying an ADHD Elimination Diet

“Research within the last 15 years shows that people with ADHD have a higher rate of food allergies,” says Strickland. But many adults do not associate their symptoms with food sensitivities, says Hara. “They may be depressed or agitated and write it off to normal aging or stress when it isn’t,” she explains. “I’ve had adult ADHD patients in their 20s and 30s who couldn’t sit during appointments. Then once [certain] foods were eliminated, they were able to sit still six months later.”

The idea behind trying an elimination diet is to take away potential allergens and slowly add them back in to see which foods might be triggering symptoms of adult ADHD. “The same foods will not have the same effects for everybody,” says Hara.

One elimination diet in particular is the Feingold Diet, developed by the late pediatrician and allergy specialist Ben Feingold, MD, in the 1960s and originally intended only to help allergy symptoms. It is based on eliminating foods and medications containing salicylate compounds, such as aspirin, as well as additives like food colorings. The diet had the unexpected benefit of easing certain behavior problems and, in the decades that followed, has grown in popularity as an option for children and adults with ADHD.

ADHD Nutrient Research Update

A recent review looked at numerous studies evaluating the role certain supplements might have in the treatment of ADHD. So far, only zinc showed that it may help ADHD symptoms. Results were mixed on L-carnitine, pycnogenol, and essential fatty acids and inconclusive for iron and magnesium, SAM-e, and tryptophan. St. John's wort, tyrosine, or phenylalanine in particular showed no ability to help ADHD symptoms.

As research continues, hopefully more specific nutrients will be found to help manage adult ADHD. But for now, trying an elimination diet holds the most promise. 

(everydayhealth.com)

Foods That Fight ADHD-Related Depression

Do you find yourself battling both ADHD and depression? Adding the right nutrients to your diet may help you better manage.

By Beth W. Orenstein

Medically reviewed by Pat F. Bass III, MD, MPH

ADHD and depression often go hand in hand — studies show that roughly 70 percent of those living with ADHD undergo depression treatment at some point. “One of the reasons ADHD and depression are linked,” explains Jeffrey Rossman, PhD, director of life management at Canyon Ranch in Lenox, Mass., “is that adults with ADHD often experience frustration in accomplishing their goals. This difficulty following through can lead to low self-esteem and a sense of discouragement and frustration, which can fuel depression.”

While a mental health professional is often the first-line treatment, a few simple nutritional strategies and lifestyle changes may also ease the emotional pain.

ADHD and Depression: How Diet May Help

Studies show that certain foods, such as those high in B vitamins and in omega-3 fatty acids — found in coldwater fish, walnuts, and canola oil — can help with depression. They’ve also been proven to help with attention and memory.

“If someone is already ingesting a sufficient amount of omega-3s and B vitamins, they’re not necessarily going to benefit from taking more,” Rossman says. However, he adds, “The reality is that most Americans are deficient in omega-3s unless they’re eating a lot of oily fish. The American diet has changed over the last several decades — there’s just a lot less naturally in our diets and so people may find that taking B vitamins and eating fish or taking fish oil capsules may be helpful in fighting depression.”

Katherine Tallmadge, RD, LD, of Washington, D.C., author of Diet Simple and a national spokesperson for the American Dietetic Association, says omega-3s don’t work for everyone, and no one knows why, but for some people they can be “pretty miraculous.”

Some of the best sources of omega-3s are:

• Salmon, sardines, mackerel, herring, and anchovies
• Flaxseed
• Walnuts
• Canola oil

It is recommended that people eat about 12 ounces of fatty fish per week, Tallmadge says. That’s equivalent to two servings a week. You can get fish oil in capsule form if you can’t find oily fish fresh or frozen at your grocery store or fish market.

Good sources of B vitamins include:

• Animal products (meat, poultry)
• Asparagus, avocado, broccoli, spinach, bananas, and potatoes
• Dried apricots, dates, and figs
• Eggs
• Dairy products (milk, eggs, cheese, and yogurt)
• Almonds, walnuts, and sunflower seeds
• Shellfish including clams, oysters, mussels, and crab
• Wheat germ and whole grain cereals

People who are vegetarians need to be careful to get sufficient vitamin B12. “They may need supplements because it’s really hard to get B12 without eating animal sources of protein,” Rossman says.

ADHD and Depression: A Healthy Approach

Other supplements, such as St. John’s wort, have been shown to help people with depression. “I’m not familiar with St. John’s wort for attention deficit hyperactivity disorder,” Rossman says. “But it has been shown in studies to work as well as antidepressants for mild to moderate depression.”

Overall, the kind of diet that seems to be most helpful for mood enhancement is the Mediterranean diet, Rossman points out. This is a diet rich in fruits and vegetables, with controlled amounts of low-fat dairy, protein, and whole grains, and low in refined foods containing white flour, sugar, and trans fats — olive oil is the fat of choice.

People with ADHD and depression also can benefit from daily exercise, says Tallmadge. “One of the things we know that’s critical for brain function is exercise because it increases blood flow and reduces blood clotting.”

If you’re experiencing incapacitating depression, if you’re not able to engage in work or meet family responsibilities, if you’re suicidal or have any thoughts of ending your life, you should seek the help of a mental health professional right away, Rossman says. “Medication has shown to be most effective for people with clinical depression.”

However, if you have mild to moderate levels of depression, you should see some improvement in your mood and attention by getting adequate omega-3s and B vitamins in your diet and exercising for 30 minutes at least three times a week.

Sound advice that will boost your overall health, too.

(everydayhealth.com)

Gluten-Free Cooking for Dummies

http://books.google.at/books?id=bZpXE-zycV0C&lpg=PA174&dq=adhd%20for%20dummies&pg=PP1#v=onepage&q&f=false

6 Diet Tips for Children With ADHD

Diet is an important tool is managing symptoms in children with ADHD. Learn about the value of adding fresh, organic foods and certain supplements to your kids' diet.

By Katherine Lee

Medically reviewed by Pat F. Bass III, MD, MPH

Diet may play a significant role in managing symptoms in children with ADHD. Adding certain foods and nutrients that may boost brain function, eliminating foods that seem to worsen ADHD symptoms, and trying other diet and nutrition tips to improve your child’s diet may all help with ADHD.

1. Eliminate Processed Foods

Recent research has shown that people with ADHD are more likely to be sensitive to food dyes and other additives typically found in processed foods. “The more you stick to whole foods, the better,” says Sally Hara, MS, RD, a spokesperson for the American Dietetic Association and a nutritionist in Kirkland, Wash.

“Parents today are into convenience such as packaged food and fast food,” says Elizabeth Strickland, MS, RD, an integrative dietitian specializing in ADHD and autism in San Antonio, Texas. “But food is critical for brain function. Natural vitamins and natural fiber are important. Make time to cook real food.”

One strategy is to cook dinners for the first few nights of the upcoming week on a Sunday. Then all you’ll need to do is reheat your homemade meals. Another way to get kids into eating fresh food is to involve them in growing a vegetable garden. “Kids are more likely to eat things they’ve grown,” says Hara.

2. Put Protein in Your Kids’ Diet

Children with ADHD need protein along with complex carbohydrates, especially at breakfast, says Hara. She says studies have shown that kids who eat sugary carbs for breakfast, such as a donut, were fidgety and hungry before lunch. Switching to whole grains is good, but not good enough — youngsters who ate protein were the ones who didn’t have these problems. By combining an immediate source of energy — the carbs — and a later source — the protein, kids were able to stay still and focus more, says Hara. Ideas for a balanced breakfast for a child with ADHD are scrambled or boiled eggs or a piece of turkey on whole-grain toast.

Note that stimulants such as methylphenidate (Ritalin) can decrease appetite, which can then result in a drop in blood sugar and affect concentration and attention, and they also don’t work as well when kids haven’t eaten — another reason breakfast is important. If your child is not hungry for a full meal at breakfast, try a smoothie with protein powder or, as a last resort, an energy drink, says Hara.

3. Think Organic

A recent study found that kids with high levels of common pesticides in their urine were significantly more likely to have ADHD than kids whose pesticide levels were lower. “Organic is definitely a benefit,” says Hara. “It depends on the individual’s sensitivity. I can’t see a downside to organic, and it takes out any possibility of chemical reaction.”

Adds Strickland, “Buy organically grown fruits and vegetables as much as you can afford. Pesticides contain arsenic, which is a neurotoxin that damages the brain. It can cause problems with attention, hyperactivity, and aggression.” Pesticides also contain lead, which can lead to ADHD and impulse control problems even in small amounts.

4. Avoid Trigger Foods

Recent research has shown that diet contributes to ADHD, says Strickland. Elimination diets, such as the Feingold Diet, can help parents pinpoint foods that may be contributing to a child’s ADHD symptoms. “Certain foods can cause headaches, GI [gastrointestinal] tract problems, and itchy skin,” says Strickland. These symptoms can then become a part of everyday life.

Eliminating foods with artificial colors, flavors, and preservatives from a diet and then gradually adding foods back one at a time can help parents identify those causing problems, says Strickland. A gluten and casein-free diet can be helpful for a child with gastrointestinal problems and headaches, she says. Casein is a protein found in dairy foods.

Many kids on such a diet find that they have improved gastrointestinal function, better sleep (since tummy troubles can cause kids to wake up throughout the night), and improved behavior and concentration. Today, making substitutions for gluten in a child’s diet is easier than it used to be. “Start introducing new foods such as gluten-free pasta, rice flour, and corn tortillas,” says Hara.

Another tip to keep in mind is that a prolonged drastic elimination diet may not be necessary. “The Feingold Diet removes every possible trigger,” says Hara. “But why eliminate things that may not be a problem? Gradually, over time, you can add things back slowly.”

Hara cites her own son, 12, who was diagnosed at age 5 with ADHD. “He can tolerate milk once a week, but not more than that,” says Hara. “Kids can eat up to their tolerance level.”

Another way parents can help identify trigger foods is by carefully observing their child. “When my son was little he would say ‘my head hurts’ after five minutes of reading,” says Hara. “But when we took the offending foods out, we realized it was his tummy that hurt. For kids, we may think it’s picky eating when it’s really careful eating. Their mouth may itch or their tummy may feel upset.”

5. Consider Supplements

Strickland says that children are not getting enough of the nutrients that are important for brain and nervous system function. Fewer mothers are breastfeeding, she says, and fewer people are eating fish because of concerns about contaminants such as mercury. “Today’s diet is deficient in omega-3 fatty acids,” Strickland says.

This lack of brain-boosting nutrients is compounded by the fact that people eat too much pre-packaged food high in preservatives and trans fats. “Trans fats interfere with omega-3 fatty acids in our body,” says Strickland. “Multivitamins and supplements are critical. You see improvement in symptoms in children with ADHD.”

The B vitamins and B6 in particular along with omega-3 fatty acid supplements may help. Talk to your child’s pediatrician and nutritionist first and, if you decide to try them, make sure the vitamins are free of artificial colors and flavors and look for a fish oil supplement with no mercury, says Strickland.

6. Evaluate Caffeine

As surprising as it may sound, a stimulant like caffeine can be good for a child with ADHD. “For my son, caffeine knocks his behavior into place,” says Hara. She sometimes gives her son a Coke after school. It can help him focus on his homework and improve his concentration, and it wears off in time for bed.

When looking for solutions to manage your child’s ADHD symptoms, experts say that patience and perseverance are crucial. “With kids, you can’t change a diet overnight and you can’t expect behavior to improve immediately,” says Hara. “Work with a dietitian who’s trained in food sensitivity or ADHD.”

(www.everydayhealth.com)

Is Blue Cheese Gluten Free?

by momcooksglutenfree.blogspot.com

Ah, the great debate. Is blue cheese gluten free? Quite a few posts have sparked some passionate discussion regarding whether or not blue cheese is gluten free.

I'd let this one go, as I think the lively debate tends to bring out some great points and perspective. However, in this case, I LOVE blue cheese and for all other blue cheese lovers who are gluten free, I thought you should know that there are brands of blue cheese that you can enjoy...that are naturally gluten free!

In the gluten free community, blue cheese has been on the "no no" list for years. The myth behind why "all blue cheese has gluten" (not true) is actually based on fact. Partial truths aside, it is important to be educated in the process to truly deliberate the sanctity of the perpetuated rumor that abounds.

Once upon a time, and still today in some cases in Europe where they actually have CAVES, cheesemakers added mold grown in bread during an additional step in the ageing called, "needling." That's what gives it the blue/green streaks. Mold.

"Original recipes for Roquefort cheese required that cheesemakers leave loaves of rye bread in the caves near the town. The loaves became hosts to the ambient mold in the air. After a month or so, the mold inside the loaves of bread was dried, ground and combined with cheese curd. (Remember, the bread simply acted as a host for the ambient mold spores in the cave; Penicillium Roqueforti is not the same type of mold that grows on any old loaf of bread one might leave out.) To further encourage the growth of mold that flavored the cheese, the wheels of cheese were aged inside the caves.

Today, most cheesemakers use commercially manufactured Penicillium Roqueforti cultures that are freeze-dried. Anyone can order powdered cultures in the mail."

The commercially manufactured Pencillium has nothing to do with bread. The legend of the bread is confined to the cheesemakers who used caves.

For more from the About.com article, read HERE.

However, today in the 21st Centurty, it seems that there are just as many blue cheeses are made with a laboratory version of blue mold as there are cheeses containing wheat. One thing I learned during my research was that some companies just flat out add wheat! Why? I have no idea. But wheat is listed as an ingredient in some brands. That means that they actually, purposely added wheat.

The short answer to, "Is blue cheese gluten free?" is, "Well, it depends."

Yes. You can buy blue cheese gluten free.

Yes. Some blue cheese brands are made with wheat.

When in doubt, leave it out.

When craving blue cheese, simply check with the manufacturer. (okay, just Google "blue cheese + brand name + gluten free" or go to the brand's website and type "gluten free" in the search)

But wait! There's more!

To save you a little time, here are some gluten free blue cheeses that actually say GLUTEN FREE on their site.

http://www.belgioioso.com/

http://www.rosenborgcanada.com/english/index.php

http://pointreyescheese.com/index.html