Can Gluten Free Diets Improve ADHD Symptoms in Children?

Exploring the gluten free ADHD diet connection

Attention deficit hyperactivity disorder (ADHD) affects an estimated 9.4% of children in the United States. Managing symptoms like impulsivity, hyperactivity and inattention often involves medication, therapy and lifestyle changes. Studies reveal connections between worsening symptoms and particular diets high in additives, preservatives, food colorings and refined sugars. This led to emergence of gluten free and casein free diets as alternative ADHD treatments.

How gluten impacts ADHD brains

Gluten refers to proteins present in wheat, barley and rye products that some people cannot properly digest. People with celiac disease or non-celiac gluten sensitivity experience digestive distress upon consuming it. But those with ADHD also commonly react negatively to gluten through pathways just starting to get researched.

It appears gluten proteins initiate neuroinflammatory responses in ADHD brains contributing to executive functioning and behavioral issues. Going 100% gluten free calms this inflammation to reduce hyperactivity, impulsiveness, inattention and mood disorders.

Other foods potentially worsening ADHD

Beyond just gluten, five other notorious food categories worsening ADHD stand out in research:

1. Refined Sugars - Candy, sodas, concentrated sweeteners cause blood sugar spikes and energy level extremes.
2. Artificial Additives - Dyes, preservatives, emulsifiers, flavors introduce allergens and toxins.
3. Saturated Fats - Greasy, fried fast foods trigger inflammation plus concentration lags.
4. Simple Carbohydrates - Rapidly absorbed refined grains, white flours deplete nutrients.
5. Caffeine/Energy Drinks - Excess stimulation only briefly masks ADHD then worsens rebound effects.

Eliminating these ADHD trigger items through gluten/casein free diets helps some children better control symptoms without medications.

Establishing Gluten Free Diets for ADHD

Committing to gluten free and casein free dietary protocols requires diligence and proactive preparations. Begin the transition through these practical steps:

1. Purge Gluten Containing Foods

First scrutinize pantry and fridge contents removing products containing wheat, barley, rye or oats as derivatives. Watch for hidden gluten in sauces, dressings, soups, broths, soy sauce, cold cuts and seasoned rice/potato mixes too. Initially eliminating all suspect items helps get gluten free diets off to smooth starts.

2. Stock Up On Gluten Free Staples

Shop gluten free aisles at grocers for bulk grains like quinoa, millet, rice and certified gluten free oats along with flours made from almond, coconut and chickpeas. Seek gluten free pastas, tortillas, cereals, baking mixes and readable ingredient labels stating ’gluten free’ for simple substitutions.

3. Cook Meals From Scratch

Prepare more dishes from raw ingredients low in preservatives, additives and hidden allergens. Adjust favorite family recipes using alternate flours while exploring naturally gluten free cuisines like Thai, Indian and Mexican dishes packed with vegetables, legumes and lean proteins.

Initially overwhelming, prepping unprocessed ‘clean meals’ from scratch gets easier over time and becomes second nature.

4. Pack Gluten Free School Lunches

Preparing homemade lunches prevents cafeteria meal gluten exposures. Include leftover dinners, sandwiches on certified gluten free bread, fruits, snack bars ensuring no cross contamination and plenty of cold beverages.

Notify schools about new meal plans and clearly label lunch bags “gluten free” so staff abstain from giving restricted items.

Following Casein Free Diets Too

For enhanced ADHD relief, additionally omitting casein dairy proteins further calms inflammation. Casein and gluten share similar molecular structures so some children react to both. When transitioning to casein free eating too:

• Replace cow’s milk with nut, grain or soy milks fortified with calcium and vitamin D.
• Eliminate cheese, yogurt, butter, cream, ice cream, sour cream.
• Avoid casein additives in processed foods under names like milk solids, milk protein concentrate etc.

Consulting registered dietitians ensures adequate daily nutrition gets maintained for growing children omitting major food groups long term.

Physical and Mental Improvements

ADHD children adhering to strict gluten free, casein free diets for 6+ months experience measurable wellness improvements:

• Balanced moods - Lesser temper tantrums, irritability, oppositional behaviors
• Restful sleep - Fall asleep easier, sleep more soundly through nights
• Undisrupted focus - Better attention spans, concentration abilities, task completion
• Physical comfort - Reduced headaches, stomach discomfort, joint pains

Though not overnight fixes, restricted diets positively impact 30-70% of young ADHD patients by reducing dietary inflammation triggers.

Reintroducing Formerly Restricted Foods

After following strict elimination diets for an initial ADHD adjustment phase of 6-12 months, cautiously retrying some omitted foods determines personal tolerance thresholds. Slow reintroductions help gauge reactions for customized long term adaptations. Expect potential outcomes like:

• No changes - Indicates underlying sensitivity so take food back out
• Subtle struggles - Limit exposures to trigger items
• No relapses - Adds food back without issue

Recording detailed food journals, mood and behavioral shifts facilitates identifying personal ADHD dietary triggers.

The gluten and casein exceptions

With gluten and casein however, any ADHD improvements gleaned from avoidance means total lifelong abstinence remains essential. Even small hidden exposures perpetuate negative brain responses and chemical cascades.

For these proteins, do not intentionally rechallenge just for testing purposes due to potentials for pronounced regressions.

Aiming for 85% Dietary Compliance

Sticking to overly restrictive diets often proves difficult leading many to ultimately abandon efforts. Setting reasonable adherence goals around 85% helps sustain motivation while allowing some infrequent indulgences.

Strategically plan ‘cheat meals’ for special occasions like birthday parties or trips so children don’t feel deprived. Just get immediately back on track with next gluten free, casein free meal.

Handling accidental exposures

Expect occasional unintentional ingestions like trace restaurant kitchen contaminations. Generally a single gluten slip-up gets forgiven by the body without major health rebounds. Minimize risks by:

• Carrying medical alert cards
• Wearing medical ID bracelets
• Advising relatives and friends
• Requesting special meal preparations

Rallying supportive people helps implement ADHD diets safely long term.

Weighing Gluten Free Diet Pros and Cons

While strong evidence demonstrates gluten and casein free diets bettering ADHD in kids, individual results vary widely. Realistically weigh potential benefits against committed efforts when deciding whether to pursue restrictive protocols.

Possible advantages

• Avoids long term medication side effects
• Decreases behavioral, cognitive and mood symptoms
• Enhances classroom performance
• Improves sleep quality
• Eliminates digestive issues

Potential disadvantages

• Challenging lifestyle adjustments
• Time consuming meal planning and preparation
• Social pressures around modified diets
• Risks of nutritional deficiencies
• Still needing medications and therapy

Collaborating with pediatricians and registered dietitians determines if committing to eliminate problematic proteins suits your family’s unique situation.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.