Ruth Fellowes Food Mood Mind

Ruth Fellowes Food Mood Mind 🕊Taming the tantrums and settling the moods in kids
🧠Restless behaviours & food intolerances
❤️ADHD kids Helping you to build a better brain!

I help mums and dads who have kids that are moody, anxious, or with over-the-top behaviours, so that they can have a calm household and find their real child again. To do this, we have to look at the whole body, and how it affects the brain.

12/06/2026

Have a child with ADHD who struggles to fall 😴 at night? It might be that a bedtime routine needs to be set up, but commonly it is a nutrient or biochemical problem, and looking at what needs to come in and what needs to come out will be important.

Let’s talk about one important compound made in the body- Melatonin.

Maybe you’re trying melatonin and getting some reasonable results, maybe great results, but wondering if there will ever be a time when your child can do without it. Or you keep hearing about how good it is and wondering if you should try it.

On the one hand, it can help. Melatonin is the hormone that the body makes to tell the brain it’s time to sleep.

➡️But there is a bit of a process involved with that, and the process needs specific nutrients. The process starts with tryptophan, an amino acid found in food, particularly proteins. Tryptophan converts to serotonin, and then serotonin converts to melatonin.

No tryptophan, no serotonin. No serotonin, no melatonin. No melatonin- no sleep.

Kids with ADHD already have differences in their dopamine and serotonin systems. That means the melatonin pathway is often under more pressure than in neurotypical kids. Add in a diet that’s low in tryptophan-rich foods or proteins, and the problem compounds.

➡️B6 and magnesium are also critical here. B6 is needed to convert tryptophan into serotonin. Magnesium supports the nervous system to actually wind down. Without both, even a child who wants to sleep just can’t.

You’ve no doubt noticed that sleep deprivation makes every single ADHD symptom worse. If your child isn’t sleeping, look at what is happening in their internal mechanisms.

📲 Follow me — I’ll show you where to put your time and energy.


Your child's gut wall is supposed to be a security guard. 🚧When it's working properly, it carefully controls what gets i...
12/06/2026

Your child's gut wall is supposed to be a security guard. 🚧

When it's working properly, it carefully controls what gets into the bloodstream and what stays out.

Nutrients get through. ✅

Toxins, bacteria and partially digested food particles stay where they belong — inside the gut.

But when the gut lining becomes damaged or inflamed, that barrier can become more permeable. This is often referred to as "leaky gut."

When this happens, substances that should remain inside the digestive tract can pass into the bloodstream, triggering an immune response and increasing inflammation throughout the body. 🔥

And that inflammation doesn't necessarily stay in the gut.

The gut and the brain are constantly communicating, which is why gut health can have such a profound impact on mood, behaviour, focus and emotional regulation. 🧠

This is one of the reasons I pay so much attention to gut health when working with children with ADHD.

Some common factors that can contribute to increased gut permeability include:

🔹 Ultra-processed foods
🔹 Frequent antibiotic use
🔹 Chronic stress
🔹 Artificial food additives
🔹 Gluten (in susceptible children)

Some clues that the gut may be playing a role include:

🔹 Digestive symptoms alongside ADHD symptoms
🔹 Behaviour changes after certain foods
🔹 A history of repeated antibiotic use
🔹 Eczema or other skin issues
🔹 Mood crashes after meals

From a nutritional perspective, the gut lining relies on nutrients and compounds such as zinc, glutamine, beneficial bacteria, collagen and glycine to help maintain its integrity.

The important thing to understand is that what's happening in your child's gut doesn't stay in their gut.

When the gut barrier becomes compromised, the brain can feel the effects too.

👇 If you're wondering whether hidden gut issues could be contributing to your child's ADHD symptoms, take my "What Eating Your Child?" audit

All the info you need on the audit is right here
👉👉👉https://linktr.ee/kids.adhd.nutrition

💙 The mum in the school pickup line who smiled and said, "We're fine" this morning.The one who looks like she's coping o...
11/06/2026

💙 The mum in the school pickup line who smiled and said, "We're fine" this morning.

The one who looks like she's coping on the outside but is carrying so much on the inside.

The one who spent last night lying awake replaying the day and wondering why her child had another meltdown. 😔

The one who has read the books 📚, listened to the experts 🎧, tried the reward charts ⭐, changed the routines, and followed all the parenting advice...

Yet still finds herself asking:

"What am I missing?"

Mum, I want you to hear this.

❤️ You're not failing.

❤️ You're not a bad parent.

❤️ And you're probably not missing a parenting strategy.

What you're missing may be information.

🧠 Information about what's happening in your child's brain.

🧬 Information about their unique biochemistry.

🥦 Information about the nutrients their brain needs to thrive.

🦠 Information about how gut health, food sensitivities, nutrient deficiencies, genetics and inflammation can influence mood, behaviour, focus and emotional regulation.

For many children with ADHD, there is so much more going on beneath the surface than most people realise.

And no amount of reward charts, consequences or behaviour management techniques can address a biochemical imbalance.

That's why I believe we need to stop asking:

"How do I make this behaviour stop?"

And start asking:

💡 "Why is this behaviour happening in the first place?"

Because behaviour is communication.

It's often the body's way of telling us that something underneath needs attention.

✨ Your child isn't trying to give you a hard time.

They're having a hard time.

And when we start looking for the root causes, we often uncover opportunities to support them in ways that make life easier for the whole family.

If you've found your way to this page, you're in the right place. 🌱

My goal is to help parents understand the nutritional and biochemical factors that may be contributing to their child's symptoms, so they can make informed decisions and feel more confident about the path forward.

💙 You don't have to figure this out alone.

💙 There are answers worth exploring.

💙 And there is hope.

👇 Tell me in the comments: What has been the biggest challenge for your family?

🧠⚡ Did you know that many children with ADHD may not be getting enough vitamin B12?It's one of the most important nutrie...
10/06/2026

🧠⚡ Did you know that many children with ADHD may not be getting enough vitamin B12?

It's one of the most important nutrients for focus, mood, learning and emotional regulation, yet it's often overlooked.

💡 B12 helps your child's body produce and regulate neurotransmitters such as dopamine and serotonin.

These chemical messengers play a huge role in attention, motivation, mood and behaviour.

When B12 levels are low, children can experience:

😩 Fatigue and low energy
🧠 Brain fog
⚡ Poor concentration
😠 Increased irritability
😔 Low mood

Sound familiar?

🍳 The good news is that B12 is found in a number of nutritious foods, including:

🥚 Eggs
🥩 Grass-fed beef and lamb
🐟 Sardines and salmon
🧀 Full-fat dairy products
🌿 B12-fortified nutritional yeast

But here's something many parents don't realise...

🤔 Getting B12 into your child and getting B12 into their cells are not always the same thing.

Children with digestive issues, gut inflammation, low stomach acid or certain genetic variations may struggle to absorb and utilise B12 efficiently, even when they're eating plenty of B12-rich foods.

🔬 This is why I always look beyond symptoms and try to understand what's happening underneath from a biochemical perspective.

The ADHD brain isn't simply a behaviour problem.

🧠 It's a brain with higher nutritional demands.

And sometimes providing the right nutrients can make a meaningful difference.

❤️ Save this post for later and share it with another parent who may find it helpful.

🧬 Have you heard of the MTHFR gene?If you've been researching ADHD, there's a good chance you've come across it at some ...
07/06/2026

🧬 Have you heard of the MTHFR gene?

If you've been researching ADHD, there's a good chance you've come across it at some point.

MTHFR is a gene that helps the body convert folate (vitamin B9) into its active form. Why is that important? Because active folate is needed for a process called methylation. 🧪

Methylation happens throughout the body and plays a role in many important functions, including:

✨ Producing neurotransmitters such as serotonin and dopamine
✨ Supporting mood and behaviour
✨ Helping the body's detoxification pathways
✨ DNA repair
✨ Regulating gene expression

Many people carry variations in the MTHFR gene that can reduce how efficiently methylation occurs. 🧬

When this process isn't working optimally, the body may struggle to produce and recycle neurotransmitters efficiently. It may also have a harder time processing certain compounds that can influence brain function and behaviour.

For some children with ADHD, this may contribute to:

⚡ Difficulty focusing
⚡ Impulsivity
⚡ Emotional outbursts
⚡ Anxiety
⚡ Mood fluctuations
⚡ Feeling constantly "on edge"

But here's the important thing...

MTHFR is rarely the whole story. 🧩

In practice, I find that it's usually one piece of a much larger biochemical puzzle.

When I'm working with a child with ADHD, I'm also looking at:

🥦 Nutrient deficiencies
🦠 Gut health and the microbiome
🍭 Food additives and sensitivities
😴 Sleep quality
⚖️ Neurotransmitter balance
🧬 Other genetic influences

Every child with ADHD is biochemically unique, which is why a personalised approach is so important. 💙

If you've ever wondered what might be driving your child's symptoms beneath the surface, my What's Eating Your Child Audit is a great place to start.

📋 It's a science-led questionnaire that explores the key biochemical factors that may be contributing to ADHD symptoms and helps identify where support may be needed most.

All the info you need on the audit is right here
👉👉👉https://linktr.ee/kids.adhd.nutrition

🥤 What your child drinks affects their brain just as much as what they eat.When most parents think about supporting a ch...
05/06/2026

🥤 What your child drinks affects their brain just as much as what they eat.

When most parents think about supporting a child with ADHD, they naturally focus on food.

But what goes into your child's drink bottle every day can have a surprisingly big impact on their focus, mood, behaviour and energy levels too. 🧠

Some of the best options are actually the simplest:

💧 Water

Even mild dehydration can affect concentration, memory and emotional regulation. Many children arrive at school already slightly dehydrated, and the ADHD brain tends to be particularly sensitive to this.

🍵 Chamomile and Lemon Balm Tea

These gentle herbal teas help support GABA, one of the brain's key calming neurotransmitters. They can be particularly helpful for children who are anxious, highly strung or easily overwhelmed.

🥤 Nutrient-Dense Smoothies

One of my favourite strategies for fussy eaters.

A well-made smoothie can deliver magnesium, vitamin B6, healthy fats and amino acids that support healthy brain function, all in a form that many children happily drink.

On the flip side, there are a few drinks that can make life harder for the ADHD brain.

⚠️ Fruit Juice

Even when it's labelled "100% natural", fruit juice contains a concentrated hit of sugar without the fibre that would normally slow absorption. This can contribute to blood sugar highs and lows that affect focus and behaviour.

⚠️ Cordials, Flavoured Waters and Sports Drinks

Many contain artificial colours, flavours and preservatives that can trigger symptoms in susceptible children.

⚠️ Energy Drinks

These are a hard no for kids.

The combination of caffeine and sugar can overstimulate the nervous system, disrupt sleep and often leave children crashing later.

The good news? ❤️

You don't need to change everything overnight.

Sometimes the smallest swaps create the biggest improvements in focus, mood, emotional regulation and behaviour.

Have you noticed certain drinks affect your child's behaviour or concentration? Let me know in the comments below 👇

🌱 Follow for more evidence-based nutrition tips to support your child's ADHD, behaviour and brain health.

🤔 One of the biggest myths I come across is that nutrition for ADHD is all guesswork.Nothing could be further from the t...
03/06/2026

🤔 One of the biggest myths I come across is that nutrition for ADHD is all guesswork.

Nothing could be further from the truth.

🔬 Contrary to what some hardline supporters of the medical model would have you believe, there is a significant amount of science behind the work I do with children who have ADHD.

When I work with a child, I'm not randomly recommending supplements or telling parents to remove foods without a reason. 💚

Instead, I use a science-led, evidence-based framework to investigate the underlying biochemical factors that may be contributing to their symptoms.

This can include:

🧠 Nutrient deficiencies that affect attention, learning, mood and behaviour

🍭 Food chemicals and allergens that can trigger hyperactivity, emotional outbursts and poor focus

🚿 Impaired detoxification pathways that make children more sensitive to environmental triggers

🌱 Gut dysfunction and microbiome imbalances that can influence the gut-brain connection

✨ The reality is that no two children with ADHD are exactly the same.

One child may be struggling because of nutrient deficiencies.

Another may be reacting to food chemicals.

A third may have significant gut health issues driving many of their symptoms.

That's why a personalised approach is so important. ❤️

If you're feeling overwhelmed and wondering where to start, my What's Eating Your Child Audit was created specifically for parents like you. 🙌

📋 It's a science-led questionnaire that helps identify the most likely drivers behind your child's symptoms and provides personalised guidance on the areas that may need attention.

You don't have to figure this out alone. 🌿
All the info you need on the audit is right here
👉👉👉https://linktr.ee/kids.adhd.nutrition

29/05/2026

Your child’s ADHD brain needs fat. But why?

You’ve no doubt heard that omega 3 oils 🍶are important for ADHD. This highly nourishing brain friendly fat is richly found in oily fish like sardines, mackerel and salmon and in good quality fish oil supplements.

But why? Why is it so good? What makes it so special?
Firstly, the brain needs fats to function, with approx 60% of the brain being made up of fat. The omega 3 fats 🐠are classed as an essential nutrient meaning we have to get it from our diet, the brain can’t just rejig other fats to make the amount needed.

Secondly it’s so special because it literally builds the brain, it is a structural nutrient needed to build myelin. Myelin is the insulation layer that wraps around the brain’s nerve fibres, and it controls how fast and how accurately signals travel between brain cells.

The prefrontal cortex part of the brain, which is responsible for focus, planning, and impulse control — relies on fast and consistent signalling. When myelin is patchy- like a road 🛣️full of potholes- because omega-3 is low, that signalling slows down.

⬇️Focus drops.
⬇️Impulse control suffers.
⬇️Planning becomes harder.

Here’s the problem, most kids eat foods that are high in vegetable and plant oils, which most snack foods and commercially prepared foods are, which are naturally high in omega-6 that competes with omega-3 for absorption.

So most ADHD kids are running their brain on the wrong fats.
Here’s something to takeaway to remind you just how critical the right foods are for ADHD.
The brain your child feeds today is the brain they think with tomorrow.

Hang around and follow- I’ll show you what the brain needs to thrive.





Getting an ADHD diagnosis for your child can bring a huge sense of relief 🧠💛Finally there’s an explanation for the emoti...
29/05/2026

Getting an ADHD diagnosis for your child can bring a huge sense of relief 🧠💛

Finally there’s an explanation for the emotional outbursts, impulsive behaviour, poor focus, sleep struggles and constant dysregulation.

But here’s something many parents aren’t told 👇

No two children with ADHD are exactly the same from a biochemical perspective 🧩

What’s driving *your* child’s symptoms may be completely different to another child’s.

As a nutritionist and naturopath, my job is to look deeper and uncover the factors contributing to your child’s presentation of ADHD.

Things like 👇

🥦 Nutrient deficiencies
🦠 Gut imbalances and poor digestion
🚫 Food intolerances and sensitivities
⚡ Blood sugar instability
🧬 Genetic differences in how nutrients are absorbed and utilised

All of these things can influence your child’s ability to:
✔️ regulate emotions
✔️ focus and learn at school
✔️ sit still
✔️ sleep well
✔️ manage stress and impulsivity

This is why a one-size-fits-all approach often doesn’t work.

Your child’s behaviour is communication 💛
Their body is giving clues… we just need to piece them together 🧩

That’s exactly why I created the What’s Eating Your Child Audit.

It’s a science-led questionnaire you complete at home, and within 3 days I send you a personalised video explaining what may be contributing to your child’s symptoms and where to start nutritionally ✨

If you’d like more information it's right here
👉👉👉https://linktr.ee/kids.adhd.nutrition

Did you know some of the foods kids love most could actually make ADHD symptoms worse? 😬🥓Think processed meats like sala...
28/05/2026

Did you know some of the foods kids love most could actually make ADHD symptoms worse? 😬🥓

Think processed meats like salami, ham, corned beef and bacon.

These foods usually contain preservatives called nitrates and nitrites, and for some sensitive children, they can trigger a whole range of symptoms.

You might notice things like:
⚡️ Hyperactivity
😤 Irritability
🌀 Emotional outbursts
💨 Gut issues
😴 Poor sleep
🌿 Itchy skin
🫁 Increased asthma flare-ups

The hard part is that kids are often naturally drawn to these foods because they’re incredibly flavourful 🤯

This is why looking at food additives is often one of the first places I start with families supporting a child with ADHD. Removing the right triggers can sometimes create dramatic changes in behaviour, mood, sleep and focus 💛

Do you suspect your child could be reacting to nitrates, nitrites or other additives?

My “What’s Eating Your Child?” Audit helps uncover the nutritional and biochemical factors influencing your child’s behaviour, emotions, focus and development 🔍

It’s designed for parents who feel overwhelmed and want some clear direction before making changes 🙏

All the info you need on the audit is right here
👉👉👉https://linktr.ee/kids.adhd.nutrition

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