Nutrition for Kids with ADHD

Nutrition for Kids with ADHD Helping families of children with ADHD thrive by implementing holistic nutrition and lifestyle strategies

I'm a Certified Holistic Nutrition Consultant™ professional, Functional Microbiome Educator & proud mom of 2 boys with ADHD. I provide evidence based nutrition & lifestyle consulting to families with children who have ADHD. My passion is helping families implement holistic strategies to help manage their child's behaviours, moods, attention, & overall health.

06/18/2026

By the time they get home from school, your child's ADHD brain has already been working overtime all day to hold it together. 

By 3pm, if their fuel has run out, the wheels come off. 

The irritability. 

The tears over nothing. 

The outburst that seems completely out of proportion to whatever triggered it. 

This is not your child being difficult. 

This is your child's brain running on empty. 

That is something you can actually do something about. 

Keeping their brain nourished throughout the day is key to helping manage steady nutrient intake to help with more balanced moods.

Save this so you can come back to it. Or drop a 🧠 below if this is what your afternoons look like.

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06/17/2026

If this sounds familiar, you're not failing. Feeding a child with ADHD can feel exhausting and confusing because ADHD affects appetite, sensory preferences, and even gut health.

The good news? Small, realistic nutrition changes can make a meaningful difference in behaviour, focus, energy, and overall well-being.

✨ You don't need a perfect diet. You need practical strategies that actually work for your child.

Follow Nutrition for kids with ADHD | Thelma Plumb C.H.N.C, RN for realistic, evidence-informed nutrition tips for kids with ADHD.

Why ADHD Kids Have More Meltdowns After School (It's Often This):If your child with ADHD falls apart after school every ...
06/16/2026

Why ADHD Kids Have More Meltdowns After School (It's Often This):

If your child with ADHD falls apart after school every day, blood sugar may be the missing piece.

When meals are low in protein, fibre, and healthy fat, ADHD kids crash hard.

Learn how to build meals that prevent the spike and stabilise mood and focus all day.

Click to read my latest blog post: ADHD Diet for Kids: How Balanced Meals Support Focus, Mood, and Behaviour. https://www.thelmaplumbnutrition.com/post/adhd-diet-for-kids-how-balanced-meals-support-focus-mood-and-behaviour

06/16/2026

☀️ SUMMER ADHD NUTRITION TIPS EVERY PARENT NEEDS ☀️

🚨 Summer can be amazing for kids with ADHD… but changes in routine, late bedtimes, and endless snacks can make focus, mood, and behaviour feel all over the place.

Here are 5 simple nutrition tips to support your child this summer:

🍳 1. Prioritize a protein-rich breakfast
Think eggs, Greek yogurt, smoothies, or nut butter toast. Protein helps support more stable energy and attention.

💧 2. Don't forget hydration
Even mild dehydration can affect mood, concentration, and energy. Make water fun with fruit-infused water, popsicles, or a special water bottle.

🥭 3. Pair snacks with protein and fibre
Swap crackers alone for apples and cheese, berries and yogurt, or trail mix to help reduce energy crashes and constant grazing.

🌈 4. Take advantage of seasonal produce
Summer berries, watermelon, peaches, and cucumbers are easy ways to boost fibre, antioxidants, and nutrients that support brain and gut health.

🕒 5. Keep some eating structure
Summer doesn't need a rigid schedule, but having predictable meal and snack times can help prevent hangry meltdowns and overeating later in the day.

Summer nutrition doesn't have to be perfect. Small, consistent habits can make a big difference in your child's energy, focus, and behaviour.

✨ Want realistic ADHD nutrition strategies that actually work in real life?

Follow Nutrition for kids with ADHD | Thelma Plumb C.H.N.C, RN for practical tips, and DM me "SUMMER" if you'd like support with your child's eating, gut health, and ADHD symptoms this summer!

06/11/2026

If your child has ADHD, nutrition can absolutely influence how they feel, focus, and behave.

Many parents are surprised to learn that things like blood sugar balance, protein intake, gut health, and food additives can all impact attention, emotional regulation, and energy levels.

Small changes can make a big difference over time. ❤️

Which one surprised you most?

06/10/2026

When a child is struggling with focus, attention, or impulsivity, it's easy to assume ADHD is the whole story.

But sometimes, underlying nutritional deficiencies can contribute to or amplify these challenges.

Iron, omega-3 fatty acids, zinc, magnesium, and vitamin D all play important roles in brain development, neurotransmitter function, and behavior regulation.

If your child has ADHD or symptoms that look like ADHD,it's worth discussing nutrition and appropriate testing with their healthcare provider as part of a comprehensive approach.

Small nutritional changes can make a meaningful difference in supporting a child's overall health and well-being. 💙



*not medical advice

06/08/2026

🌿 Your child’s gut health matters more than you think! Poor gut health can be the driver to many of your child's difficulties including chronic tummy troubles, picky eating, difficulty with paying attention, sleep issues, or frequent meltdowns.

My Remove, Soothe, Improve system is designed to help kids with ADHD and digestive struggles by targeting the root issues, not just the symptoms.

✨ First, we Remove foods that may be irritating to the gut & disrupting the healthy flora. This can be a tricky first step with fussy eaters, but I’m there to support and guide you along the way.

✨ Next, we Soothe the gut with nourishing foods that help restore and support the gut. Depending on a child’s digestive issues & symptoms, we may consider adding a gut supportive supplement at this stage. During this stage we can start to see improvements in digestive symptoms, improvements in picky eating, and moods.

✨ Finally, we Improve the overall diet by ensuring your child is mostly eating a whole food diet with plenty of added probiotic food. We should notice an improvement in your child’s digestion and nutrient absorption as reflected by more balanced energy, moods, and attention.

This framework supports the gut-brain connection, helping kids feel calmer, more focused, and better nourished from the inside out. 💚

👉This process is just one part of my 1:1 program "The Nourished Brain." See link in bio for more detail.

✔️ Follow for more ADHD & Gut Health content!

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06/07/2026

Did you know your child's gut may be influencing their ADHD symptoms more than you think

➡️ The gut and brain are constantly communicating.The gut-brain connection helps influence mood, focus, and behavior.

➡️ Dopamine starts with nutrients. Dopamine is made from amino acids found in protein-rich foods like eggs, fish, chicken, Greek yogurt, and legumes.

➡️ Gut bacteria help support brain health. A diverse gut microbiome may play a role in how neurotransmitters are produced and regulated.

➡️ Fiber feeds beneficial gut bacteria. Fruits, vegetables, beans, nuts, seeds, and whole grains help nourish the microbes that support overall health.

➡️ Ultra-processed foods can crowd out nutrient-rich foods. When kids fill up on highly processed foods, they may miss key nutrients needed for healthy brain function.

Your child's gut contains trillions of microbes that communicate with the brain through what's known as the gut-brain axis.

While nutrition isn't a cure for ADHD, the foods your child eats provide the building blocks needed to support neurotransmitters like dopamine, which plays a role in attention, motivation, and reward.

Simple ways to support both gut and brain health:

✅ Include protein at meals and snacks
✅ Aim for a variety of fruits and vegetables
✅ Offer fiber-rich foods daily
✅ Encourage hydration
✅ Focus on adding nourishing foods before restricting foods

Small changes can add up to big wins over time.

💬 What's one gut-friendly food your child actually enjoys eating? Share below!

06/06/2026

When my son was first diagnosed with ADHD, I worried A LOT!

There were so many challenges and difficult days, I had no idea what the future would hold.

I took that worry and focused it into doing everything I could to support him. Therapies, doctors, naturopaths, school meetings, psychologists, reading, learning, advocating... it was exhausting, but I knew I needed to do everything I could to help him succeed.

I focused a lot of my energy on the things I could change for him... his nutrition, our lifestyle, my knowledge of ADHD, and my own mental health.

The more I learned about the impact of food, gut health, & nutrition on mental health and ADHD, the more I wanted to learn.

I used my background as an RN to dive into research and apply what I learned to my family's diet & routines, and to my parenting style.

Today, as I look back, I'm glad we worked so hard and did all the things we did.

Today, my son is a loving, creative, engaged young adult.

He just turned 18 and graduated high school.

We never ran into the problems I dreaded so much when he was younger.

I'm so proud of him and of how far he's come!

🎊 Happy 18th Birthday! 🥳

Follow along as I share all the tips, tricks, & strategies I've learned along the way.

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06/04/2026

👀 Follow along if you think you child's gut health could be affecting their ADHD!

5 signs your child's gut health might be affecting their ADHD symptoms.

If you have been focused entirely on the brain, some of these are going to surprise you.

1. Mood swings that seem completely disconnected from what is happening around them. Not a tantrum. A sudden shift with no clear trigger.

2. Persistent digestive issues including constipation, bloating, or irregular bowels. In ADHD, these are gut-brain signals, not just digestive inconveniences.

3. Intense cravings for the same specific foods, usually high-sugar or processed. This can reflect an imbalanced gut microbiome driving the cravings.

4. Frequent illness. The gut is approximately 70% of the immune system. If your child catches everything going around, the gut is part of the picture.

5. Very restricted picky eating. Often sensory in origin, but frequently also connected to gut health and zinc deficiency. When zinc is low, proteins can taste genuinely unpleasant or metallic. That explains a lot about why a child will only eat beige food.

These are signs worth paying attention to.

Save this and share it with another ADHD parent who needs to see this!

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