Lynn Joels Lynn Joels

Food and mood – part 1

What we eat affects how our gut and brains work.

What we eat affects how our gut and brains work.

How? Well, our guts (enteric nervous system) and our brains (central nervous system) talk to each other via the gut brain axis….like a super highway. And, like a super highway, we want to keep the traffic flowing and happy in both directions.

All sorts of body processes like inflammation, oxidative stress (when there are too many unstable molecules called free radicals in the body and not enough antioxidants to get rid of them. This can lead to cell and tissue damage) and imbalance of good-bad gut bugs can influence how the traffic flows, and our diet is the main influencer.

There is a lot of evidence coming through showing that nutrition and lifestyle changes can be very supportive to individuals with neurodivergence (1-3). In ADHD for example, many individuals have disrupted digestion, and restoring balance in the gut is a key focus from a natural medicine perspective.

The following are also important nutritional and lifestyle factors:

  • Balancing blood sugar

  • Identifying food allergies, such as gluten and dairy

  • Addressing nutrient deficiencies

  • Ensuring an optimal intake of essential fats, mainly omega 3 fatty acids.

Food is more than just a way of sustaining us. It can be a source of comfort, a treat or bribe and a way of socialising. As a family, the focus therefore needs to be on the general healthiness of the foods. As we see everywhere, diets containing high levels of refined sugar and saturated fat can increase the risk of impulsiveness and hyperactivity, and science is catching up in this space too.

High intakes of refined carbohydrates, sugars and salt, total and saturated fats, and lower intake of omega-3 fatty acids, fibre and folate (vit B9), showed a higher prevalence of ADHD core symptoms.(3)

For example, studies have shown colourings and preservatives have negative effects on the behaviour of children with or without ADHD(4) and the Food Standards Agency(5) list the six food colours most closely linked to hyperactivity in children are:

  • E102 (tartrazine)

  • E104 (quinoline yellow)

  • E110 (sunset yellow FCF)

  • E122 (azorubine or carmoisine)

  • E124 (ponceau 4R)

  • E129 (allura red)

These colourings are used in many foods, including soft drinks, sweets, cakes and ice cream, so always read the labels – more to come on label reading in a future blog.

The easiest way to see how foods may be affecting your kids is to keep a food diary. Write down the food/s eaten, time of day and any behavioural changes noted after mins/hrs of time. A five-seven day diary will show you a pattern, and if things are showing up, discuss with your Paediatrician, GP or naturopath/nutritionist.

Neurodivergent children often eat a more restrictive diet with less fruits and vegetables and more fluffy carbs such as bread, pizza, cakes and biscuits. Good amounts of low GI carbohydrates (found in oats, lentils, rice, beans) and a balance of fruit and vegetables provide nutritious carbohydrates that are a steady source of energy – assisting with attention issues and brain fog.

Here are the key nutrients to focus on to best support the neurological function of your little one:

Magnesium - Great for a healthy stress response which in our neurodiverse little ones happens more often than in the average Joe. Children with ADHD or ASD also often have lower levels of magnesium.

Sources:

  • Nuts: almonds, pecans, cashews

  • Pumpkin seeds

  • Peanut butter

  • Brown rice

  • White potato with skin on

  • Green leafy veggies

Essential fatty acids (EFAs) - DHA is the MOST important omega-3 fatty acid for brain development and function, nerve tissue membranes and neural function.

Sources:

  • Flaxseed

  • Chia seeds

  • Mackerel (and other oily fish)

  • Hemp seeds

  • Wheatgerm

Vitamins B6 and B12 - B vits are essential for the making of neurotransmitters – those chemical messengers in the body that help our central nervous system communicate.

Sources:

  • B6: salmon, tuna, avocado, beef, turkey, milk, cheese, most vegetables, citrus fruit

  • B12: poultry, eggs, dairy, nutritional yeast, beef, sardines, organ meats

Vitamin E - Helps with the health of nerve cells and brain tissues.

Sources:

  • Sunflower seeds

  • Almonds

  • Peanut butter

  • Pumpkin

  • Red capsicum

  • Green leafy vegetables

Zinc - Assists in the modulation of nerve synapse activity, neural plasticity and an overall healthy brain. It’s also needed for digestive function.

Sources:

  • Red meat

  • Poultry

  • Chickpeas and other legumes

  • Cashews

  • Oats

  • Oysters

 

References:

1.     Shareghfarid E, et al. Clin Nutr ESPEN. 2020;36:28-35.

2.     Hontelez S, et al. Sci Rep. 2021;11(1):22205.

3.     Abbasi K, et al. Food Sci Nutr. 2022;9;10(12):4339-4344.

4.     Miller MD, et al. Environ Health. 2022;21(1):45.

5.     Food Standards Agency UK. Available at: www.food.gov.uk/safety-hygiene/food-additives. Accessed on: 1 March 2024.

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