What does food have to do with focus?
We've all experienced it: The afternoon crash that makes it hard to concentrate, the brain fog that follows a heavy meal, or the jitters after too much caffeine. What we eat doesn't just fuel our bodies -- it directly influences our brain.
Emerging research shows a strong link between nutrition and mental function, particularly in areas like focus, memory, emotional regulation, and overall mood. For individuals with ADHD or executive function challenges, this connection can be even more pronounced.
Here's a closer look at how certain foods can support (or sabotage) your ability to think clearly and feel your best:
Foods That Support Focus, Mood, and Energy:
Protein-rich foods (like eggs, chicken, legumes, and tofu) help stabilize blood sugar and support the production of neurotransmitters like dopamine -- a key player in attention and motivation.
Omega-3 fatty acids, found in salmon, chia seeds, and walnuts, are vital for brain health and may improve attention and mood.
Complex carbohydrates, such as oats, sweet potatoes, and brown rice, provide steady energy without the crashes linked to refined sugars.
Leafy greens and colorful vegetables are packed with antioxidants and micronutrients that help reduce inflammation and support cognition.
Hydration and herbal support -- like adaptogenic teas or mineral-rich infusions -- can improve mental clarity and reduce the effects of stress and fatigue.
Foods That May Worsen Focus or Mood:
Highly processed foods with added sugars and refined flours can cause blood sugar spikes and crashes, leading to irritability, restlessness, and difficulty concentrating.
Artificial colors and preservatives have been linked in some studies to increased hyperactivity, especially in sensitive individuals.
Caffeine and stimulant-heavy beverages, while helpful in small doses, may worsen anxiety or sleep issues when overused -- both of which impact executive function.
Skipping meals or under-eating, especially common in those with ADHD due to appetite dysregulation or forgetfulness, can lead to low energy, poor mood, and impulsive eating later on.
Ready to Learn More?
If you are curious about how to apply this knowledge in a realistic, supportive way -- especially if you or a loved one struggles with ADHD -- we invite you to join us for our Clean Eating with ADHD Workshop on Friday, September 5th at 6-7:30 PM. Hosted by executive function and ADHD coach, Charles R. Fisher, and fitness nutrition specialist and herbalist, Tyler Mauler, this workshop blends science-backed education with practical tools. You will walk away with strategies you can actually stick with -- no overwhelm, no shame, and no fad diets.
This event is open to adults 18+ (parents of children or teens with ADHD are welcome, too). Space is limited! Visit our website or call our office at (410)989-2034 to reserve your spot.