8. Ep 8: Nutrition for Children with ADHD

Contents

• Who is the Child with ADHD?

• Foods to Avoid

• Foods to Include

• Nourishing Recipes to Calm the Spirit

• Conclusion

1. Who is the Child with ADHD?

From the perspective of Western Medicine, ADHD (Attention Deficit Hyperactivity Disorder) is a neurodevelopmental disorder often emerging in childhood. Children with ADHD tend to be hyperactive, have difficulty concentrating, act impulsively, forget easily, and struggle with emotional regulation. The root cause is attributed to an imbalance of neurotransmitters in the brain, specifically dopamine and norepinephrine.

However, viewed through the lens of Traditional Chinese Medicine (TCM), ADHD is not merely a behavioral disorder but a manifestation of an internal imbalance between Yin and Yang and Qi (Energy) and Blood. TCM principles posit:

• The Liver (Can) governs the free flow of Qi: If Liver Qi stagnates, Liver Yang rises, leading to irritability, outbursts, and hyperactivity.

• The Spleen (Tỳ) is the root of Qi production: If the Spleen is deficient, appetite and digestion suffer. Consequently, the brain lacks nourishment, leading to poor concentration.

• The Heart (Tâm) governs the Spirit (Shen): If Heart Fire is too intense, the child suffers from insomnia, restlessness, excessive talking, and an inability to sit still.

• The Kidneys (Thận) store Essence (Jing): If Kidney Essence is weak, it manifests as poor memory, slow learning, and fatigue.

Understanding this root cause reveals that ADHD requires not only psychological intervention but also nutritional care to naturally regulate Qi, Blood, and the nervous system.

2. Foods to Avoid

1. Cow’s Milk and Dairy Products Cow's milk contains casein, a protein that is difficult to digest and can cause intestinal inflammation. For ADHD children with weak digestive systems, inflamed intestinal mucosa directly affects the brain via the Gut-Brain Axis, causing agitation and reduced focus.

• TCM View: This condition is called "Spleen-Stomach Damp-Heat, Phlegm disturbing the Heart." This means the digestive system generates Dampness, which unsettles the Spirit (Shen).

• Substitute with: Nut milks (almond, walnut, black sesame, oat).

2. Wheat and Gluten-Containing Foods Gluten in wheat can cause mild intestinal inflammation, generating Phlegm and obstructing the flow of Qi and Blood.

• TCM View: "Phlegm-Turbidity disturbs the Spirit." When digestion is stagnant and Qi is blocked, the child becomes restless and unfocused.

• Substitute with: Brown rice, sweet potato, millet, gluten-free oats, quinoa.

3. Refined Sugar, Confectionery, and Soft Drinks Sugar causes rapid fluctuations in insulin and dopamine, leading to temporary euphoria followed by fatigue and irritability.

• TCM View: Excessive sweetness generates "Damp-Heat and injures the Spleen/Stomach," causing internal heat and constipation, which further stimulates hyperactivity.

• Substitute with: Raw honey, coconut sugar, pure cane sugar, sugarcane juice, palm sugar, or natural sweet fruits.

4. MSG (Monosodium Glutamate) and Flavor Enhancers MSG contains glutamate, an excitotoxin that overstimulates the nervous system, leading to anxiety and sleep disturbance.

• TCM View: This is considered "Toxic Heat entering the Heart, unsettling the Spirit."

• Substitute with: Natural seasoning using sea salt, shiitake mushrooms, and vegetables to create a natural savory sweetness.

5. Canned, Processed, and Industrial Foods These contain preservatives, borax, artificial colors, and nitrates, which generate toxins and disrupt digestion and the nervous system.

• TCM View: This is a "Toxic Pathogen invading the Spleen," causing Qi and Blood stagnation, generating Phlegm and Heat.

• Advice: Choose fresh ingredients and cook meals daily.

3. Foods to Include

1. Fresh Fruit (In Moderation, At the Right Time) Fruits provide vitamins, minerals, and antioxidants to stabilize brain function. However, fruits often have a cold nature (Yin). Eating too much in the evening can chill the stomach, cause diarrhea, and allow Cold Qi to invade the Spleen.

• Advice: Eat in the morning or at lunch in moderation.

• Best choices: Ripe bananas, apples, pears, oranges, blueberries, avocados.

2. Vegetables – Fiber to Clear Heat and Regulate Organs ADHD children often suffer from internal heat and constipation.

• TCM View: "Heat accumulation in the Intestines, Qi and Blood stagnation," causing irritability.

• Advice: Spinach, mustard greens, pumpkin, carrots, sweet potatoes, broccoli. These cool the liver, resolve Phlegm, lubricate the intestines, and lighten the mind.

3. Brown Rice – Tonifies Spleen, Calms Spirit, Nourishes the Heart Brown rice retains the germ and bran—rich in B vitamins, magnesium, and manganese—essential for the brain and nervous system.

• TCM View: Brown rice is a "Neutral Medicinal Food"—neither too cold nor too hot. It promotes healthy Spleen function and stabilizes the Spirit.

• Tip: Cook porridge with brown rice, lotus seeds, coix seeds (Job's tears), and red dates to help the child sleep better and reduce hyperactivity.

4. Warm Water – Nourishes Qi and Blood, Prevents Cold ADHD children need adequate hydration for smooth brain function and Qi flow. Cold water causes "Spleen Qi Deficiency and Cold Stagnation," making the child tired and unfocused.

• Advice: Offer warm water, perhaps with a slice of ginger or a few grains of sea salt to harmonize Yin and Yang.

4. Nourishing Recipes to Calm the Spirit (An Shen)

General Guidelines:

• Do not serve one dish continuously for many days to avoid nutritional imbalance or skewing the body's constitution (too Cold or too Hot).

• Rotate 3–4 dishes throughout the week to balance the organs (Spleen, Heart, Liver, Kidney).

• Maintain each regimen for at least 4–6 weeks to see stabilizing effects on the nervous system and sleep.

• Monitor:

  • If the child shows signs of "Heat" (red face, agitation, yellow urine) → Reduce honey, walnuts, and longan.

  • If the child shows signs of "Cold" (fear of cold, cold hands/feet, loose stools) → Add ginger slices and serve warm.

1. Porridge of Brown Rice, Lotus Seed, Coix Seed & Red Jujube

(Ratio: 3 Rice : 2 Lotus Seed : 1 Coix Seed : 2 Red Jujube)

• Benefit: Calms the Spirit (An Shen), tonifies the Spleen, nourishes the Heart, promotes deep sleep.

• Nature: Neutral to slightly warm.

• Frequency: 3 times/week (morning or evening). 1 small bowl for ages 3-6, larger for older kids.

• Duration: 4–6 weeks for better sleep and digestion. Maintain 1-2 times/week thereafter. Add a slice of ginger if the weather is cold.

2. Pumpkin, Carrot & Walnut Soup

(Ratio: 3 Pumpkin : 2 Carrot : 1 Walnut)

• Benefit: Nourishes the Brain and Blood, supports concentration, improves memory.

• Nature: Mildly warm; tonifies Liver and Kidneys.

• Frequency: 2–3 times/week (lunch or afternoon).

• Duration: 6–8 weeks (nourishes slowly). Afterward, maintain 1–2 times/week.

3. Sweet Soup of Lotus Seed, Longan & Red Jujube

(Ratio: 3 Lotus Seed : 1 Longan : 2 Red Jujube)

• Benefit: Nourishes Heart Blood, calms the Spirit, reduces nightmares.

• Nature: Sweet and warm; nourishes the Heart (but excessive use creates Dampness).

• Frequency: 1–2 times/week, about 1 hour before bed. Do not eat daily to avoid "Spleen Heat" and sugar accumulation.

• Duration: 3–4 weeks. If the child is prone to heat or constipation, replace longan with lily bulb (Bách hợp) or coix seed.

4. Steamed Egg with Black Sesame & Honey

(Ratio: 1 Egg : 1 Sesame : 0.5 Honey)

• Benefit: Tonifies Liver and Kidney, enhances memory, soothes emotions.

• Nature: Warm, nourishing, easy to digest.

• Frequency: 2 times/week (morning or lunch). Avoid daily consumption (can be too rich/heating).

• Duration: 4–6 weeks. If the child has a weak Spleen (diarrhea), reduce honey and add a little rice flour.

5. Conclusion – Nutrition is the Deepest Form of Love

From the perspective of Traditional Chinese Medicine, ADHD is not just a behavioral disorder; it is an imbalance within the body and mind. If the Liver, Heart, Spleen, and Kidney are harmonized, the Spirit (Shen) will naturally find peace.

Every meal, every glass of warm water, every vegetable prepared by a mother’s hand can become a healing remedy that helps a child settle. Caring for a child with ADHD does not require complexity; it requires patience, understanding, and the right food choices.

Food does not merely nourish the body; it nourishes the Mind, the Intellect, and the inner Peace of the child.