Nourishing Calm: Can Food Play a Role in Managing Hyperactivity?

Our Guest Practitioner for July is Deirdre Egan, a busy working Mum, Nutritional Therapist and Health Coach who will be taking us through what can be done through diet to help kids stay calm (even during the long summer holidays!).

Hyperactivity in children is on the rise, often leading to challenges both at home and in the classroom. Characteristics include restlessness, impulsivity, risk taking, excessive talking and interrupting, and a lack of patience. While genetics and environment play significant roles, diet is increasingly recognised as a key contributor.

In recent years, researchers have turned a sharper eye to the gut-brain connection, food sensitivities, nutrient deficiencies, and dietary patterns that could either support or sabotage a child’s mental focus and energy regulation. So, can diet really help to calm hyperactive kids? Let’s explore the latest evidence.

The Gut-Brain Connection: Does Food Affect Mood and Focus?

It is now well established that our brain and gut are inextricably linked – a relationship known as the gut-brain axis. This relationship can be particularly sensitive in kids. What we eat can influence our gut microbiome (gut bacteria), which in turn affects our brain function through neurotransmitters like dopamine and serotonin, both of which are involved in attention and regulating mood.

A 2022 review in Nutrients found that the microbiome of children with ADHD is often depleted compared to neurotypical children.

The Role of Food Additives: Are Artificial Ingredients Sabotaging Our Children’s Brain Health?

One of the most widely accepted links between diet and hyperactivity is the effect of artificial additives and preservatives. The Southampton Study (2007) demonstrated that artificial colourings such as sunset yellow (E110), tartrazine (E102), and the preservative sodium benzoate could increase hyperactive behaviour in children.

Further research, including a 2021 study published in Journal of the American Academy of Child & Adolescent Psychiatry, confirms that some children show heightened sensitivity to these additives. Parents of hyperactive kids are often aware of what additives their children are sensitive to and take active steps to avoid them.

Does a High Sugar Diet Increase Hyperactivity in Kids?

Although sugar is not responsible for hyperactivity in kids, it is definitely a culprit. Diets high in sugar and refined carbohydrates can dysregulate blood glucose levels, leading to blood sugar spikes and subsequent crashes, which can result in irritability and a loss of concentration.

A 2023 study published in Frontiers in Nutrition found that diets high in refined carbs (white bread, sugary drinks, processed snacks) were associated with worsened attention and increased impulsivity in school-aged children.

Replacing refined carbs with slow-release alternatives, such as brown pasta and bread, oats, and legumes, may provide more stable energy levels and support calm in children.

Which Foods Support Better Behaviour in Kids?

Omega-3 Fatty Acids

Although more research is needed, some studies support the hypothesis that omega-3 fatty acids may have a positive effect on children’s brain function, mood and behaviour. A study from King’s College London found that giving children fish oil supplements improved inattention and hyperactivity in children with ADHD.

Another study found that supplementing with fish oil is useful for kids whose blood is low in omega-3s, and a 30-week long 2020 study by Cambridge University found that omega-3s may support the reduction in symptoms of hyperactivity in children. Food sources containing good levels of omega-3s include oily fish, chia and flaxseeds, walnuts, tofu, and eggs enriched with omega-3. Some of these foods are not particularly popular with children, so you may want to think about supplementing with a good quality fish oil. Always consult an expert before giving your child a supplement, particularly if they are on medication.

The Importance of Nutrients

Deficiencies in iron, zinc and magnesium have been linked to hyperactivity and attention issues in children. These minerals are essential for creating brain chemicals and maintaining balanced energy throughout the day.

Food sources of iron include red meat, dark green leafy vegetables, and pumpkin seeds. Magnesium is found in green leafy vegetables, dark chocolate, and pumpkin seeds. Foods rich in zinc include beef and lamb, chicken thigh, dairy (especially cheese), and pumpkin and sesame seeds. Your child may benefit from a supplement containing these nutrients; always consult a professional.

Some studies found that vitamin D plays a role in regulating behaviours associated with hyperactivity. The best source of vitamin D is sunshine but during the cooler months you may want to supplement this important vitamin.

Protein: The Building Blocks of the Brain

The brain is very active, and it needs a steady supply of amino acids, the building blocks of protein, to function effectively. Protein helps to create the essential neurotransmitters and hormones responsible for brain health. Without sufficient protein, the brain may struggle to produce the necessary chemicals that are responsible for regulating behaviour, concentration, and mood.

Consuming adequate protein can help to balance blood glucose levels, which can support energy levels and mood. When children eat a balanced breakfast containing protein, they tend to perform better on tasks requiring problem-solving skills, concentration, and memory.

A Healthy Gut: What It Means for Hyperactive Children

We have established that the brain and the gut are in a symbiotic relationship called the gut-brain axis and that our gut bacteria can influence behaviour. Diets high in fibre, fermented foods, and polyphenols can help to ensure a healthy gut and potentially improve behaviour.

Fermented foods that may be palatable to kids include live yoghurt, kefir, sourdough bread, and kombucha. Polyphenols are compounds naturally found in fruit and veg that help to protect our cells from damage.

Hydrate, Hydrate, Hydrate

When we think about supporting a child’s behaviour and focus, dehydration is often overlooked but, as our brain is made up of 75%-80% water, even mild dehydration can significantly affect cognitive performance. Dehydration can also cause irritability and mood swings so make sure your child always has a bottle of water to hand.

Avoid fruit juices and fizzy drinks where possible as they tend to be high in sugar or contain artificial sweeteners.

Conclusion: Knowledge is Power

While diet alone is not a cause of hyperactivity in children, it is an easily modifiable factor in supporting brain health, improving behaviour, and promoting calm. By incorporating healthy omega-3 fats, protein-rich foods, gut-supporting fermented foods, and polyphenol-rich fruit and vegetables into your child’s diet, you may see a noticeable improvement in mood, energy, and focus.