Is a Gluten and Dairy-Free Diet Best for Someone with ADHD?

I have long been fascinated by the relationship between nutrition and brain health, particularly how it affects children who are neurodivergent, such as those with Autism and ADHD. My desire to work with this population stemmed from the recognition of its complexity, which required extensive training and education. I was fortunate to complete comprehensive training through Julie Mathews’ Bio Individual Training in the U.S., and I have been working with this group ever since. The array of specialized diets available for this population is fascinating, but the appropriate diet often depends on the child’s underlying etiology, behaviors, food cravings, physical, cognitive, and emotional reactions, digestive issues, and blood work.

ADHD became a personal interest when both of my children were diagnosed this year—my daughter at 17 and my son at 8. Medications can play a role in managing ADHD by improving focus, controlling impulses, and reducing hyperactivity. Individual Education Plans (IEPs) for school are also instrumental in providing extra support and accommodations. However, diet is often overlooked as a treatment approach to address, manage, and potentially eliminate certain ADHD behaviors so I wanted to take this time today to review this.

What is ADHD/ADD?

Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder characterized by symptoms of inattention, hyperactivity, and impulsivity. There are three types: inattentive, hyperactive, and combined.

• Inattentive Type: Individuals experience issues such as not paying attention to detail, making careless mistakes, failing to stay on task, not listening, struggling to follow or understand instructions, avoiding tasks that involve effort, being easily distracted, being forgetful, and losing necessary items.
• Hyperactive Type: This includes fidgeting, squirming, getting up frequently when seated, running or climbing at inappropriate times, having trouble playing quietly, talking excessively, interrupting others, and being “on the go” as if “driven by a motor.”
• Combined Type: Some people exhibit symptoms of both inattentive and hyperactive types.

What are the Dietary Recommendations for ADHD/ADD?

A common dietary approach for ADHD is to follow a gluten- and dairy-free diet, along with removing color dyes and preservatives, as individuals with ADHD tend to be sensitive to these substances. Food sensitivities and intolerances can also contribute to ADHD symptoms. Food allergy testing or completing a food elimination diet can help identify problematic foods. Dairy and gluten are common culprits, which are often staples in children’s diets, making it challenging to pinpoint their impact without removing them for a period of time. Other allergenic foods include soy, nuts, corn, and citrus fruits, though any food could potentially be an issue.

Children often crave and are addicted to the very foods they have problems with. Consuming these foods, such as gluten and casein (often common culprits), can create opioid peptides in the brain, leading to addiction and a strong desire to consume those foods repeatedly. This can severely limit their diet, making them very picky eaters.

How Do I Know if My Child Needs to be Gluten and Dairy-Free?

The best approach is to eliminate gluten and dairy from your child’s diet for a month and then reintroduce them slowly while monitoring symptoms. Signs and behaviors that a gluten- and dairy-free diet might benefit your child include:

• Difficulty focusing
• Loose stools or constipation
• Red cheeks and/or ears
• Runny nose
• Night sweats
• Sleep disorders
• Eczema
• Sensory issues (e.g., sensitivity to bright lights, loud noises, strong smells, clothing tags, preferred textures)
• Limited diet and refusal to try new foods
• Frequent meltdowns or extended crying fits
• Anger, anxiety, or fear
• Violent behavior
• Difficulty with change
• Walking on toes
• Lack of eye contact
• Obsessive behaviors
• Poor social skills
• Language difficulties or abnormalities
• Speaking loudly
• Preference for much younger or older children or adults
• Acting like a “policeman” by giving orders or pointing out others’ mistakes
• Difficulty understanding idioms or social cues

I Think My Child Needs to be on a Gluten- and Dairy-Free Diet—Where Do I Start?

To see if a gluten- and dairy-free diet is beneficial, you need to be 100% compliant. This is because even a tiny amount can cause a reaction. Results from removing casein are usually seen within 1-3 weeks, while gluten may take 1-3 months. You can remove both simultaneously or start with one and then remove the other later. Research shows that removing one food group (gluten or dairy) can result in a 55% improvement in symptoms, while removing both can lead to a 69% improvement. (James Adams, 2013)

Although complete compliance is crucial, start slowly by introducing gluten- and dairy-free replacements and alternatives first. This will help ease the transition and prevent overwhelm. Be aware that your child might initially experience worsening symptoms due to opioid withdrawal from gluten, dairy, or both.

If you don’t notice improvements upon reintroducing these foods, then gluten or casein may not be the issue, and you can incorporate them back into the diet.

Other Considerations

While a gluten- and dairy-free diet is a common approach for managing ADHD, other dietary issues or health factors might also be at play. These include sensitivities to salicylates, oxalates, or glutamates, and conditions such as leaky gut, poor detoxification, gut dysbiosis, poor methylation and sulfation, mitochondrial dysfunction, and nutrient deficiencies. For a comprehensive evaluation and personalized approach, it’s best to seek support from a trained clinician specializing in this area.

Looking for some Gluten-Free and Dairy-Free Recipes? See below

• Buckwheat Pineapple Pancakes
• Green Monster Muffins 

Medication and ADHD?

My Personal Story

My 17 year old daughter and my 8 year old son were diagnosed with ADHD in 2024 and part of the treatment options for this diagnosis is medication. I work with children with ADHD and often with this population we implement a gluten and dairy free diet. Since ADHD medications was something that I did not have a lot of experience in I went to research the different types of medications and the pros and cons of these what the side effects were and thought I would share this with you.

Medical Disclaimer: Please note this article is just to provide general information and it is not to be used as medical opinion or to replace medical advice. Please speak to your health professional directly in regards to ADHD medication for your child. 

There are two main types of stimulant medications for ADHD: methylphenidate (the active ingredient in Ritalin, Concerta, and other formulations) and amphetamine (the active ingredient in Adderall, Vyvanse, and other formulations). Both are available in short-acting and long-acting preparations. While most people respond well to either medication, some may respond better to one than the other. Typically, if one medication isn’t effective or is not well-tolerated, trying the other might be beneficial. According to doctors, about 33% of people respond better to Adderall, 33% to Vyvanse, and 33% can do well on either.

These medications work by increasing levels of dopamine and norepinephrine in the brain, chemicals that help improve focus, control impulses, and enhance attention at school or work. Approximately 80% of individuals notice symptom improvement with stimulant medications.

1. Stimulant Medications

Stimulants are the most commonly prescribed medications for ADHD and are highly effective for many individuals. They work by increasing neurotransmitter levels, specifically dopamine and norepinephrine, which are crucial for attention and behavior regulation.

• Methylphenidate-Based Stimulants
  • Ritalin: One of the oldest and most well-known ADHD medications, Ritalin is available in short-acting (lasting about 3-4 hours), intermediate-acting, and long-acting formulations.
  • Concerta: A long-acting form of methylphenidate that provides symptom relief for 8 to 12 hours. Concerta must be swallowed whole, as it cannot be chewed or opened. This requirement can be problematic for some children.
  • Focalin: Available in both short-acting and extended-release forms, Focalin is a refined version of methylphenidate and may have fewer side effects.
• Amphetamine-Based Stimulants
  • Adderall: A combination of amphetamine salts, Adderall is available in both immediate-release and extended-release forms, effective for 10-12 hours. It comes in a capsule with beads that can be opened and mixed with food.
  • Vyvanse: A prodrug of dextroamphetamine, Vyvanse provides a smoother onset and can last up to 14 hours, though it may take longer to start working in the morning. It can come is  a chewable form making it easier for younger children to take.
  • Dexedrine: Contains dextroamphetamine and is available in short-acting and long-acting forms.

Stimulants may cause side effects such as decreased appetite and weight loss. It is crucial for children on these medications to have a good breakfast, including protein and healthy fats, as they might not eat lunch and could seek out treats aggressively when their medication wears off at the end of the school day sending blood sugars soaring.

Other potential side effects of Adderall and Vyvanse include:

• Anxiety or jitters
• Insomnia
• Stomach pain
• Increase heart rate
• headaches
• Loss of appetite
• Weight loss
• Irritability
• Vomiting
• Mood swings
• Dry mouth
• Skin rash
• Restlessness
• Tremors
• Tics
• Diarrhea
• Constipation
• Crankiness
• Hives

Are Amphetamine-Based ADHD Medications Addictive?

Stimulants are controlled substances, meaning they have the potential for misuse and addiction. Prescriptions are often limited for this reason. While it is possible to abuse or become dependent on any stimulant, the risk may be lower with Adderall XR and Vyvanse, as they are designed to release their active chemicals slowly. Vyvanse, in particular, is processed in the body before it becomes active, which can reduce the risk of misuse.

Can ADHD Medication Help with Depression and Anxiety?

ADHD often co-occurs with anxiety, and about 50% of individuals with ADHD also have an anxiety disorder. Certain ADHD medications, particularly stimulants, can cause physical anxiety symptoms like increased heart rate and difficulty sleeping, which might worsen anxiety symptoms in those with co-occurring anxiety disorders. However, ADHD medications may also help alleviate feelings of being overwhelmed, disorganised and distracted and with increased focus can help a person to experience less anxiety and stress.  

Conclusion

ADHD medications are a cornerstone of treatment for many individuals, significantly improving their quality of life. Whether stimulant or non-stimulant, the choice of medication is highly individualized, taking into account specific symptoms, potential side effects, and personal preferences. If you are looking for a more diet focused approach or nutrition strategies to implement in conjunction with medication then collaborating with healthcare providers experienced working with ADHD can help ensure a tailored approach to managing ADHD symptoms effectively.

Mosquitos are annoying and can ruin a nice evening sitting outside or when you are trying to sleep but are furiously scratching all those annoying bites. Have you ever wondered why some people are more prone to mosquito bites than others?

Mosquitos are not just an annoyance; they can also pose serious health risks by transmitting diseases such as malaria, dengue fever, and the Zika virus. While chemical repellents are widely used, many people are turning to natural alternatives to avoid all the unnecessary toxins and potential side effects. 

Let’s explore why certain people get bitten by mosquitos than others, natural repellants that grown in your garden as well as natural mosquito repellent that you can apply to your skin. 

Why are certain people bitten by mosquitos more often?

Mosquitos have their hit list of preferred dinning establishments, and these include:

• They prefer dinning at blood type O restaurants (especially over blood Type A).
• They prefer dining at dark pubs with minimal lighting – so anyone wearing black or dark clothes is a big hit – so no ACDC shirts).
• Mosquitos are also looking for a good time and love to party. They love going to nightclubs and bars where they have a selection of alcohol – research shows that mosquitoes are attracted to people who have been drinking.
• You have heard of people going to oxygen bars well mosquitos love going to carbon dioxide bars – people doing physical activity or any activity that results in more heavy breathing is on mosquito’s hit list.
• They love hot people – not necessarily good looking just giving off a lot of heat.
• They like to engage in intermittent fasting during the day and therefore prefer to make their reservations for dinner at dusk and dawn.

 

Herbs and Plants: Grow Your Own Protection

Having pots of these herbs and plants in areas outside that you commonly use such as by the BBQ, outdoor dinning area or seating area, patio or even on the dock at the cottage can help make sitting outside during prime biting time more enjoyable.

Basil: Basil is not just a culinary herb; its strong scent also repels mosquitos. You can plant basil around your home or use its essential oil for added protection. 

Lavender: Not only is it pretty and can be used for multiple purposes such as relaxation and sleep it is great as a natural mosquito repellant.

Catnip: Catnip contains nepetalactone, which is highly effective at repelling mosquitoes. Studies have shown it to be even more effective than some chemical repellents.

Marigolds: The scent of marigolds is known to deter mosquitos. Planting marigolds in your garden can help keep these insects away while adding a splash of color to your outdoor space.

Lemon Balm: Lemon balm is a member of the mint family and has a citrusy scent that mosquitoes find unattractive. Crushing the leaves and rubbing them on your skin can provide a natural barrier against mosquito bites.

Natural Mosquito Bite Repellant Remedies

There are a number of studies that have shown certain herbs and essential oils can help repel mosquito bites. These include tee tree oil, soybean oil, citronella, thyme oil, cinnamon oil, lavender and lemon eucalyptus oil. Making your own mosquito repellant can help avoid unwanted toxic repellants, provide a great aroma and may actually be more effective than the commercial ones. 

1. Lemon eucalyptus oil

Used since the 1940s, lemon eucalyptus oil is one of the more well-known natural repellents. One study showed that a mixture of 32% lemon eucalyptus oil provided more than 95% protection against mosquitos for 3 hours. (1)  

You can create your own mixture with 1 part lemon eucalyptus oil to 10 parts sunflower oil or witch hazel. Do not use this for kids under 3 years of age.

2. Lavender

Lavender has analgesic, antifungal, and antiseptic qualities. This means that in addition to preventing mosquito bites, it can calm and soothe the skin. Just drop some lavender oil on a clean cloth and rub it onto the skin and try using lavender scented candles or lavender oil in a diffuser.

3. Cinnamon oil

One study showed cinnamon oil can kill off mosquito eggs. It can also act as a repellent against adult mosquitos. (2)

To make a diluted 1% solution, mix 1/4 teaspoon (or 24 drops) of oil for every 4 ounces of water. You can spray the fluid onto your skin or clothing, around your home, and onto upholstery or plants. Be careful when applying cinnamon oil, as a concentrated dose can irritate your skin.

4. Thyme oil

Thyme oil is also known to help repel insects. Even throwing thyme leaves into a campfire can help as burning thyme leaves offers 85% protection for 60 to 90 minutes.

For a homemade brew, combine 4 drops of thyme oil to every tsp of base oil, such as olive or jojoba oil. For a spray, mix 5 drops of thyme oil with 2 ounces of water. (3) 

5. Soybean oil and lemon grass oil 

According to the University of Florida Medical Entomology Laboratory, soybean-based products can help to prevent mosquito bites. You can use soybean oil, and add a little lemongrass oil. This concoction has been tested to guard against different species of mosquitos. (4) 

6. Citronella

Citronella is one of the most common and go-to mosquito repellants. Citronella candles have ben shown to provide up to 50% extra protection.

8. Tea tree oil

Tea tree oil, contains antiseptic, antimicrobial, and anti-inflammatory properties. But studies also suggest that tea tree oil may be an effective insect repellent.

Research shows that repellents containing tea tree oil are effective against mosquitos, bush flies, and biting midges. (5)

Other mosquito repellants

Interestingly enough Victoria Secrets Bombshell perfume has been shown to repel mosquitos and reduce the risk of getting bitten. (6) 

Natural Repellent Recipe

Creating your own natural mosquito repellent is simple and allows you to customize the formula to your liking. 

Mosquito Repellant Essential Oil Spray:

Ingredients:

• 10 drops of lemon eucalyptus oil
• 10 drops of lavender oil
• 10 drops of tea tree oil
• 1/2 cup of water

Instructions:

1. Mix all the ingredients in a spray bottle.
2. Shake well before each use.
3. Spray on exposed skin and clothing, avoiding the face.

How to Safely Put on Insect Repellant

• Put on sunscreen first.
• Don’t apply repellents under your clothes.
• Don’t spray directly onto face; instead, spray your hands and rub repellent on your face.
• Avoid your eyes and mouth.
• Don’t apply on injured or irritated skin.
• Don’t allow children to apply repellent themselves.
• Wash your hands after you apply repellent.

What to do when you get a bite?

To treat mosquito bites, you can try 

• Rubbing apple cider vinegar at the site of the bite.
  Putting a slice of raw onion or freshly cut garlic on the bite can also provide relief and guard against infection.
  Over-the-counter anti-histamine creams, like calamine lotion or hydrocortisone cream, can help as well.

Summary:

We hope with these strategies you will be able to enjoy your evening or early morning outside not only without the annoying mosquitos and mosquito bites to contend with but with beautiful natural aromas from your garden or repellant.

 

References

1. https://pubmed.ncbi.nlm.nih.gov/24772681/
2. https://pubs.acs.org/doi/abs/10.1021/jf0497152
3. https://malariajournal.biomedcentral.com/articles/10.1186/1475-2875-10-S1-S11
4. https://pubmed.ncbi.nlm.nih.gov/22299433/
5. https://onlinelibrary.wiley.com/doi/full/10.1111/j.1440-6055.2009.00736.x
6. https://academic.oup.com/jinsectscience/article/15/1/140/2583458

Nourishing Your Skin from the Inside Out

Our skin, the largest organ of the body, serves as a protective barrier against environmental hazards, helps regulate temperature, and provides sensory information. While topical treatments can play a role in maintaining skin health, the adage “you are what you eat” holds significant truth. Nutrition plays a pivotal role in the health and appearance of our skin, influencing factors such as hydration, elasticity, and the rate of aging. Understanding the relationship between diet and skin health can help us make informed choices that promote a radiant complexion from the inside out.

The Role of Nutrients in Skin Health

Vitamins and Antioxidants

• Vitamin C: Essential for the synthesis of collagen, a protein that keeps the skin firm and supple. Vitamin C also acts as a powerful antioxidant, protecting the skin from damage caused by free radicals and UV exposure. Citrus fruits, strawberries, bell peppers, and leafy greens are excellent sources.
• Vitamin E: Another potent antioxidant, Vitamin E helps protect skin cells from oxidative damage. It is found in nuts, seeds, and green leafy vegetables.
• Vitamin A: Vital for skin cell production and repair, Vitamin A helps maintain a healthy, vibrant complexion. Beta-carotene, a precursor to Vitamin A, is abundant in carrots, sweet potatoes, and dark leafy greens.
• Vitamin D: Produced in the skin in response to sunlight, Vitamin D is crucial for skin cell growth and repair. It also supports the skin’s immune system and helps destroy free radicals that can cause premature aging.

Minerals

• Zinc: Plays a crucial role in skin healing and reducing inflammation. It can help treat acne and is found in foods such as nuts, seeds, and whole grains.
• Selenium: This mineral helps protect the skin from oxidative damage and can be found in Brazil nuts, eggs, and seafood.

Healthy Fats

• Omega-3 Fatty Acids: These essential fats help maintain the skin’s lipid barrier, which keeps the skin hydrated and plump. Omega-3s also have anti-inflammatory properties that can help with conditions like acne and psoriasis. Rich sources include fatty fish (such as salmon and mackerel), flaxseeds, chia seeds, and walnuts.
• Omega-6 Fatty Acids: While essential for skin health, an imbalance (especially with an excess of Omega-6 compared to Omega-3) can promote inflammation. These are found in vegetable oils and processed foods, so balance is key.

Proteins and Amino Acids

• Collagen and Elastin: Proteins that provide structure and elasticity to the skin. Consuming high-quality protein sources like lean meats, fish, eggs, and legumes supports the body’s natural production of these proteins.

Water

• Hydration is critical for maintaining the skin’s elasticity and appearance. Drinking adequate water helps flush toxins from the body and keeps the skin moisturized from within.

Foods for Glowing Skin

• Berries: Packed with antioxidants, vitamins, and fiber, berries help fight oxidative stress and promote a clear complexion.
• Avocados: Rich in healthy fats, vitamins E and C, avocados are excellent for moisturizing and protecting the skin.
• Nuts and Seeds: These are great sources of healthy fats, vitamins, and minerals that support skin health.
• Green Tea: Contains catechins, which are antioxidants that can improve the skin’s hydration, elasticity, and overall health.
• Dark Chocolate: High in antioxidants known as flavonoids, dark chocolate can protect the skin from sun damage and improve blood flow.

Foods to Avoid

• Sugary Foods and Beverages: High sugar intake can lead to glycation, a process where sugar molecules attach to proteins and fats, causing the skin to age prematurely.
• Processed Foods: Often high in unhealthy fats, sugars, and additives that can trigger inflammation and exacerbate skin issues like acne and eczema.
• Dairy: Some studies suggest a link between dairy consumption and acne, likely due to hormones present in milk products.
• Lifestyle Factors
  In addition to diet, other lifestyle factors play a significant role in skin health:

Exercise

• Regular physical activity increases blood flow, helping to nourish skin cells and keep them healthy.

Sleep

• Adequate sleep allows the skin to repair and regenerate, reducing signs of aging and stress.

Stress Management

• Chronic stress can lead to hormonal imbalances that affect the skin. Techniques such as mindfulness, meditation, and yoga can help manage stress levels.

Conclusion

Achieving and maintaining healthy skin involves a holistic approach that includes proper nutrition, hydration, and a balanced lifestyle. By incorporating a variety of nutrient-rich foods and avoiding those that can harm the skin, you can promote a glowing, healthy complexion from the inside out. Remember, the journey to healthy skin starts on your plate, so choose wisely and nourish your skin with the nutrients it needs to thrive.

 

 

Eat Your Sunblock?

While sunscreen lotions and creams are the most commonly recommended form of sun protection, emerging research suggests that certain nutrients and dietary choices can also offer a degree of natural sun protection. By incorporating these nutrients into your diet, you can enhance your skin’s ability to fend off UV damage, reduce the risk of sunburn, and promote overall skin health. This article explores the key nutrients and nutrition that can be used as an internal sunblock.

Key Nutrients for Natural Sun Protection

Carotenoids

• Beta-Carotene: Found in carrots, sweet potatoes, and leafy greens, beta-carotene is converted to vitamin A in the body and helps protect the skin from UV damage by acting as a natural antioxidant.
• Lycopene: This carotenoid gives tomatoes, watermelon, and pink grapefruit their red color and has been shown to provide protection against sunburn and reduce the risk of skin damage from UV exposure.

Vitamin C

• A powerful antioxidant that helps neutralize free radicals generated by UV radiation. Vitamin C also aids in collagen synthesis, which can help repair sun-damaged skin. Citrus fruits, strawberries, bell peppers, and broccoli are excellent sources.

Vitamin E

• Another strong antioxidant, vitamin E helps protect skin cells from oxidative damage caused by sun exposure. It also works synergistically with vitamin C to enhance sun protection. Foods rich in vitamin E include nuts, seeds, spinach, and avocados.

Polyphenols

• Green Tea: Rich in polyphenols, particularly epigallocatechin gallate (EGCG), green tea has been shown to reduce inflammation and protect skin cells from UV-induced damage.
• Flavonoids: Found in foods like berries, apples, and onions, flavonoids have antioxidant properties that help protect the skin from the harmful effects of UV radiation.

Omega-3 Fatty Acids

• These essential fatty acids, found in fatty fish (like salmon and mackerel), flaxseeds, and walnuts, have anti-inflammatory properties that can help reduce the skin’s reaction to UV exposure and lower the risk of sunburn.

Astaxanthin

• A potent antioxidant found in marine organisms such as algae, salmon, and shrimp, astaxanthin has been shown to provide significant protection against UV damage and improve skin elasticity and hydration.

Selenium

• This trace mineral helps protect the skin from oxidative damage and is essential for maintaining skin health. Selenium can be found in Brazil nuts, seafood, and whole grains.

Foods That Enhance Natural Sun Protection

• Tomatoes: Rich in lycopene, tomatoes can improve the skin’s natural defense against UV rays. Cooked tomatoes, such as in sauces, are particularly effective as the cooking process increases lycopene availability.
• Carrots and Sweet Potatoes: High in beta-carotene, these vegetables help protect the skin from sunburn and improve skin health.
• Citrus Fruits: Packed with vitamin C, citrus fruits aid in collagen synthesis and provide antioxidant protection against UV damage.
• Green Leafy Vegetables: Spinach, kale, and other leafy greens are excellent sources of beta-carotene and vitamin C, both of which help protect the skin from sun damage.
• Fatty Fish: Salmon, mackerel, and sardines provide omega-3 fatty acids that reduce inflammation and protect the skin from UV-induced damage.
• Green Tea: Regular consumption of green tea can enhance the skin’s resistance to UV damage due to its high polyphenol content.
• Berries: Blueberries, strawberries, and blackberries are rich in antioxidants that help protect the skin from oxidative stress caused by sun exposure.

Lifestyle Tips for Enhanced Sun Protection

• Hydration: Drinking plenty of water keeps the skin hydrated, helping maintain its natural barrier and resilience against UV damage.
• Balanced Diet: A diet rich in fruits, vegetables, healthy fats, and lean proteins provides a variety of nutrients that support overall skin health and natural sun protection.
• Moderate Sun Exposure: While some sun exposure is necessary for vitamin D synthesis, it’s essential to avoid prolonged exposure during peak UV radiation hours (10 a.m. to 4 p.m.).

Conclusion

While dietary choices and nutrients alone cannot replace the effectiveness of topical sunscreens, they can complement your sun protection strategy. By incorporating foods rich in antioxidants, vitamins, and healthy fats, you can bolster your skin’s natural defenses against UV damage and promote overall skin health. Embrace a holistic approach to sun protection that combines smart nutrition, proper hydration, and safe sun practices for optimal skin health and longevity.

Oppositional Defiant Disorder (ODD) is a challenging behavioral condition characterized by a recurrent pattern of defiance, hostility, and disobedience towards their teachers, parents and authority figures. While the precise causes of ODD remain elusive, emerging research suggests a potential link between neurotransmitter imbalances, particularly involving glutamates and amines, and the manifestation of oppositional defiant behaviors. These are found in many common foods.

Most parents have never noticed an effect of food. A few children ‘go ballistic’ soon after eating food colours but for most families, the effects of food chemicals creep up, unnoticed. What most people see is this:

• Food chemicals can build up gradually, resulting in good days and bad days with no obvious cause
• When a child eats fast food or spaghetti, he or she might be irritable or have a bad day at school the next day or the day after.
• Not everyone reacts to the same food chemicals.
• Some natural “healthy” foods can be a problem.
• Some families are more sensitive than others.

Understanding Glutamates and Amines:

Glutamate is the most abundant excitatory neurotransmitter in the brain, playing a pivotal role in various cognitive functions, including learning, memory, and emotional regulation. On the other hand, amines, such as serotonin, dopamine, and norepinephrine, are neurotransmitters known for their roles in mood regulation, reward processing, and impulse control.

The Neurochemical Imbalance Hypothesis:

Recent studies have proposed the neurochemical imbalance hypothesis, suggesting that disruptions in glutamate and amine signaling pathways may contribute to the development and persistence of oppositional defiant behaviors. Dysregulation of glutamatergic transmission has been implicated in impulsive aggression and emotional dysregulation, which are hallmark features of ODD.

Furthermore, alterations in amine neurotransmitter systems, particularly serotonin and dopamine, have been associated with deficits in inhibitory control, emotional instability, and reward processing abnormalities—all of which are commonly observed in individuals with ODD.

The Role of Glutamates in ODD:

Glutamate dysregulation has been linked to various psychiatric disorders, including mood disorders, anxiety disorders, and impulse control disorders. In the context of ODD, aberrant glutamatergic neurotransmission may disrupt the balance between excitatory and inhibitory signaling pathways, leading to heightened reactivity to perceived threats, reduced impulse control, and impaired emotional regulation.

Moreover, alterations in glutamate receptor expression and function, particularly within brain regions implicated in emotional processing and impulse control, may underlie the persistent defiance and aggression observed in individuals with ODD.

Glutamate can also cause other health problems such as high blood pressure, headaches, obesity, diabetes, fertility problems and even cancer.

Monosodium glutamate (MSG) is the sodium salt of glutamic acid and is a common food additive. MSG is made from fermented starch or sugar and is used to enhance the flavor of savory sauces, salad dressings, and soups.

Both natural glutamate and monosodium glutamate are metabolized in the body using the same processes. Even though glutamate exists naturally in the body and in healthy foods, if a child has ODD this will need to be explored further and avoiding foods that could exacerbate or trigger ODD type behaviors.

Foods highest in glutatame include the following:

Cheese You will find the highest levels of glutamate in parmesan and Roquefort cheeses. 

Asian Sauces Soy sauce, fish sauce, and oyster sauce all have very high levels of glutamate. Soy is naturally high in glutamate, and soy-based sauces will have concentrated levels of the compound. 

Nuts Walnuts, cashews and peanuts contain high amounts of glutamate compared to other nuts

Processed Meats Cured ham, either canned, frozen, or at the deli counter, should be avoided if you are worried about glutamate. 

Tomatoes Fresh tomatoes, tomato sauce, tomato juice, tomato soup, and tomato-based dishes as well. 

Grape Juice Grape juice contains moderate levels of glutamate. 

Seafood Some fish, like anchovies, have moderate amounts of glutamate and scallops and oysters also contain glutamate.

Mushrooms Dried shiitake mushrooms are very high in glutamate and white button mushrooms contain much less, but those trying to eliminate glutamate from their diets should skip the mushrooms altogether.

Peas Compared to most other vegetables, peas contain more glutamate. If you must indulge, keep your portion size small to avoid overconsumption of glutamate.

Starchy Vegetables Corn and potatoes contain relatively low amounts of glutamate, but may be problematic for some people. 

Processed foods such as Pringles, Chinese foods, instant noodles and canned soups. So check the labels when purchasing

Artificial sweeteners such as aspartame is high in glutamate

 

The Influence of Amines on ODD:

Serotonin, dopamine, and norepinephrine play crucial roles in modulating mood, behavior, and cognitive functions. Dysregulation of these amine neurotransmitter systems has been implicated in various psychiatric disorders characterized by impulsive and aggressive behaviors, including ODD.

Serotonin, often referred to as the “feel-good” neurotransmitter, regulates mood, impulsivity, and aggression. Reduced serotonin levels or dysfunction in serotonin receptors have been associated with increased aggression and irritability, traits commonly observed in individuals with ODD.

Dopamine, known for its role in reward processing and motivation, has also been implicated in ODD. Dysregulated dopamine signaling may contribute to deficits in reward processing, leading individuals with ODD to seek gratification through oppositional and defiant behaviors.

Norepinephrine, regulates arousal, attention, and stress responses. Dysregulation of norepinephrine levels or signaling pathways may exacerbate emotional dysregulation and impulsive aggression in individuals with ODD.

Foods high in amines include: aged cheeses (e.g., cheddar, parmesan), processed or cured meats (e.g., salami, pepperoni), soy sauce, tomato-based products (e.g., tomato sauce, ketchup), spinach, avocado, eggplant, canned or smoked fish (e.g., tuna, mackerel), fermented foods (e.g., sauerkraut, kimchi), yeast extract (e.g., Marmite, Vegemite), vinegar and vinegar-containing foods (e.g., pickles), chocolate, strawberries, pineapples and certain nuts (e.g., walnuts, peanuts)

What’s more, browning, grilling, charring and overcooking food can also increase amine levels

Implications for Treatment and Future Directions:

Understanding the neurochemical underpinnings of ODD, particularly involving glutamates and amines, holds promise for the development of targeted interventions. 

In conclusion, the interplay between glutamates and amines in the pathophysiology of oppositional defiant behavior represents a complex yet promising avenue for research and therapeutic development. By unraveling the neurochemical underpinnings of ODD, we may pave the way for more effective interventions and improved outcomes for individuals affected by this challenging disorder.

The SAG diet has been developed to address Oppositional Defiant behavior and this includes a combination of low salicylates, amines and glutamates. For more information on this please check out this article.

For more information on nutrition strategies to help manage  your child’s aggressive behavior check out our other article on 4 nutrition strategies to manage Oppositional Defiant Behavior.

If you would like to book a consult with one of her clinicians with training in SAG diet and ODD please click here.