Best Foods for Children with ASD and ADHD – My Spectrum Heroes

Best Foods for Children with ASD and ADHD

Imagine going on a road trip. You wouldn't put the wrong fuel in your car and expect everything to go smoothly, right? Just like that, for kids with Autism and ADHD, the proper dietary "fuel" is crucial for their well-being. Our food choices genuinely matter, especially for those with ASD and ADHD. Diet is more than just filling up on food; it's about nourishing both the body and mind. Before you stock up your pantry or cook the next family dinner, let's explore the foods that can benefit children with Autism Spectrum Disorder and ADHD. After all, each bite plays its part!

What Are the Best Foods for Kids with Autism and ADHD?

Omega-3 Fatty Acids

Omega-3 fatty acids play a crucial role in brain development. You can find these essential fats in foods such as fish, nuts and seeds, eggs, and certain green vegetables like kale. Additionally, Omega-3 is available in supplement form. When opting for supplements, it's advisable to choose one that contains both DHA and EPA.

When taking Omega-3 supplements, it's best to consume them with a meal or snack. Since they are fat-soluble, they require the presence of fat to dissolve and be properly absorbed by your body.

For those seeking a high-quality source, My Spectrum Heroes Super Omega Liquid is a molecularly distilled, high concentration fish oil sourced from the cold, fresh waters off the Chilean coast. These waters provide the cleanest, most sustainable source of fish in the world.


Protein is indispensable for both brain development and repair. Beyond that, it's essential for muscle growth, repair, and the formation and repair of neurotransmitters. By helping form new connections between neurons in the brain, protein can lead to enhanced focus and concentration.

Sources of protein include:

  • Meat (e.g., chicken or beef)
  • Fish (e.g., salmon)
  • Beans s (black-eyed, black, cannellini, edamame, garbanzo, kidney, lima,)

Complex Carbohydrates

Complex carbohydrates serve as a superb energy source for kids with ASD and ADHD. Unlike simple carbs, complex carbs release glucose gradually, ensuring a consistent energy supply for both the brain and the body. It's beneficial to opt for whole grains rather than refined varieties. For instance, whole wheat bread is a better choice over its white counterpart, and similarly, pasta made from whole wheat flour is more advisable than those made from white flour.

Foods rich in complex carbohydrates include:

  • Quinoa
  • Brown rice
  • Oats, whole or steel-cut
  • Lentils (brown, green, red, yellow, French)
  • Sweet potatoes
  • Buckwheat noodles


Probiotics are often dubbed the "friendly bacteria." These live microorganisms are beneficial for our overall health, especially when it comes to maintaining a balanced gut flora. They play a pivotal role in warding off harmful bacteria, promoting smooth digestion, bolstering immune function, and even mitigating allergic reactions.

While many naturally reside in dairy products like yogurt, fermented foods serve as a rich source of these beneficial bacteria. Incorporating foods such as sauerkraut and kimchi into your diet offers a delightful way to enhance your probiotic intake.

 Additionally, for those looking to give their children an added boost, My Spectrum Heroes™ Probiotic Essentials Powder is a specially formulated probiotic for children. It's designed to deliver live bacteria that promote healthy gut microflora, protect intestinal integrity, and bolster immune function.


Fiber is a type of carbohydrate that your body can't digest. It helps to keep you feeling full, which can be especially important if your child has trouble controlling his appetite. Fiber also helps lower blood sugar levels and cholesterol levels, as well as prevent constipation. In addition to preventing problems like these, research shows that eating more fiber may help with weight loss and this is especially true for kids who struggle with obesity or diabetes!

Avoiding Potential Allergens

For many children, steering clear of gluten and dairy is a wise choice. However, for kids with ASD or ADHD, it becomes even more critical. Gluten is commonly found in wheat, rye, and barley. Be cautious, as some oats may also contain it. Additionally, gluten can lurk in unsuspecting places such as processed foods, including certain sauces, condiments, and seasonings.

On the other hand, dairy products encompass milk (whether from cows or goats), butter or margarine made from cow's milk fat, cheeses derived from cow's milk. Sometimes, food labels use the term "casein" instead of directly mentioning "dairy." They're essentially pointing to the same ingredient. If you ever find yourself puzzled over a food label, or uncertain about the presence of gluten or dairy in a product, it's always best to consult with your doctor before offering it to your child.


Micronutrients might sound like tiny players in the vast world of nutrition, but they pack a powerful punch. These are the essential vitamins and minerals that our bodies need, even though in small amounts, to function optimally. For kids with ADHD, some micronutrients are particularly notable.

Zinc, for example, plays a crucial role in the body, aiding everything from immune function to DNA synthesis. Some studies even suggest that a steady intake of zinc might help in managing  ADHD symptoms. Think of it like a little helper, ensuring that brain activities run smoothly.

Iron is another heavyweight. It's fundamental in producing dopamine, a neurotransmitter that plays a significant role in mood and attention. So, when we talk about focus and clarity, iron is backstage, making sure the show goes on.

Then there's magnesium, a relaxing mineral. Magnesium has been linked to better sleep and reduced hyperactivity. Imagine it as nature's little chill pill, helping kids remain calm and attentive in a world that's buzzing with distractions.

Last but not least, we have vitamin B6. This essential vitamin is involved in producing neurotransmitters that regulate emotions and enhance mood.

For many parents, ensuring their kids get all the nutrients they need can be a challenging task. There are often gaps in what our daily diet can provide, and for children with specific needs, filling those gaps becomes even more crucial. At My Spectrum Heroes™, we understand these concerns deeply.

Our range of evidence-based nutritional supplements is specially designed to address these very issues. From essential vitamins and minerals to targeted formulations, we prioritize quality and efficacy.

Recommended Products

Multivitamin and Mineral Plus was designed to support children's neurocognitive health. It contains a nourishing blend of essential vitamins, minerals, and active compounds to support the nutritional needs of the developing nervous system. The formulation also bridges nutritional gaps that are commonly associated with autism.

Fiber Balance Plus Powder is formulated to provide the ideal amount of bulk for normal digestive system function and long-term gastrointestinal maintenance.

  • Supports Bowel Regularity
  • Helps With Occasional Constipation
  • Supports Blood Sugar Balance

Super Fruits & Veggies is a great-tasting, convenient nutritional shake that provides beneficial nutrients from berries, fruits, vegetables and greens to support balanced nutrition.

  • Provides Full-Spectrum Superfoods
  • Contains Concentrated, Organic Berries, Vegetables and Greens
  • Organic Ingredients, FODMAP-Compliant, No Added Sugar


In the journey of parenthood, especially when raising kids with specific needs, the road might seem winding and sometimes unpredictable. But with every bite, sip, and supplement, we're not just fueling their bodies; we're nourishing their futures. At My Spectrum Heroes™, we're beside you every step of the way. Our commitment to quality, evidence-based nutrition means that we're not just another brand on the shelf. We're a partner, a confidant, and a steadfast supporter in your child's well-being. So as you continue to make informed choices for your little heroes, know that we're here, championing your efforts and celebrating every victory with you

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