How Food Affects Your Child's Behaviour: A Science-Backed Guide for Parents
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Food and Behaviour
As a specialist in child development and a parent myself, I often get asked the question: “Does food have an impact on my child’s behaviour?” The answer is a resounding yes. Over the years, numerous studies have shown that what we eat can directly affect our mood, behaviour, and cognitive functions.
As parents, we constantly strive to provide our children with the best nutrition to support their growth and development. However, have you ever noticed how certain foods can either lead to changes in your child’s behaviour or help them stay focused and energized? The relationship between food and behaviour in children is a fascinating and evolving field of study. In this blog post, we will explore the impact of diet on a child’s behaviour, backed by current research.
Personal Experience as a Parent
I have personal experience in navigating food intolerances with one of my own children. At times it was a hard road to navigate, especially 17 years ago. Research in this area was scarce back then.
One area of research that has gained significant attention in recent years is the link between gut health and brain health. The gut-brain axis is a bidirectional communication system between the gut and the brain, and it plays a crucial role in regulating emotions and behaviour. The composition of gut bacteria, influenced by the foods we eat, can have a significant impact on the brain’s chemical balance and neurotransmitter production, ultimately affecting behaviour and mood. A healthy gut microbiome has been linked to better mental health outcomes in children, while imbalances in gut flora have been associated with behavioural issues such as anxiety and depression.
Recent Studies
Studies in the last couple of years have also shown a correlation between diet and diagnosis such as ADHD and Autism. Research published in the Journal of Paediatrics in 2020 found that children with ADHD often have lower levels of omega-3 fatty acids, which are essential for brain health. Another study published in the journal Nutritional Neuroscience in 2021 suggested that children with Autism may benefit from a gluten-free diet, as gluten intolerance can exacerbate symptoms of Autism. However, it is always recommended to consult with a healthcare professional before starting any supplementation or change to your child’s diet.
Food intolerances are another factor to consider when it comes to your child’s behaviour. A study published in the journal Nutrients in 2019 found that children with food intolerances were more likely to experience mood swings, irritability, and hyperactivity. Eliminating trigger foods from your child’s diet can help alleviate these symptoms and improve their overall behaviour.
Food Additives, Artificial Colourings and "Natural Flavours"
Certain food additives and artificial colours have been linked to changes in behaviour and attention in children. This was a significant issue for my daughter. They made her physically unwell. It taught me to read food labels far more closely. While more research is needed, it may be worth considering reduced consumption of artificial colours and additives, especially if your child is sensitive or prone to attention and behaviour issues.
Please do NOT trust products with "natural flavours" - religiously check what those flavours are actually from. "Natural Flavours" are complex, lab-created flavouring compounds derived from natural sources but often heavily processed. The term "natural" on food labels doesn't necessarily mean healthier or less processed - it simply refers to the original source of the flavouring compound and does not guarantee there are not added chemicals. (Personally, I think everyone, should consider reducing our consumption of these in our foods.)
Sleep Impacts
Food can impact on our sleep. A study published in the journal Frontiers in Behavioural Neuroscience in 2022 found that a diet high in sugar and processed foods was associated with poor sleep quality in children. Conversely, a balanced diet rich in fruits, vegetables, and whole grains has been linked to better sleep patterns and improved behaviour during the day.
How Can I Know What Foods are Impacted on My Child?
So, how can parents identify food triggers for their children? Here are some tips:
1. Keep a food diary:
Keep a diary yourself or encourage your child to keep a diary of what they eat and how they feel throughout the day. A dedicated food diary journal can make this process much easier to track. Look for patterns between certain foods and changes in behaviour or mood.
2. Consider food allergy or intolerance testing:
If you suspect that your child may have a food allergy or intolerance, consult with a healthcare provider to explore testing options. They can help you develop a plan to identify and eliminate trigger foods from your child’s diet.
3. Pay attention to timing:
Notice if there are specific times of day when your child’s behaviour changes. This could be a clue that certain foods are affecting them negatively.
Supporting Over-All Wellbeing
Practical Tools for a Healthier Diet
To support your child’s optimal behaviour and overall well-being, it helps to have the right tools on hand. Here are a few things that can make the world of difference:
Inspiring Cook Books: Getting creative in the kitchen is key. I love cookbooks that focus on whole foods for families, like Wholesome by Sarah by Sarah Pound or finding fun recipes in cookbooks for fussy eaters.
If your child has significant food intolerances I whole heartedly recommend Friendly Food by The Royal Prince Alfred Hospital Allergy Unit. It was my go to for finding foods that worked for my daughter.
Make Lunch Fun and Healthy: A good bento-style lunch box encourages balanced meals with a variety of food groups. Using fun vegetable cutters can also make healthy foods more appealing to little ones.
Stay Hydrated: Dehydration can have a big impact on mood and concentration. A durable, easy-to-clean kids' water bottle is a must have for school and home.
Make Family Meals a Shared Experience
Encourage family meals and avoid reliance on processed and fast foods, which are often high in unhealthy fats, sugar, and additives. Involving your child in meal planning and preparation, can promote healthy food choices and a positive relationship with food.
While the food-behaviour connection is multifaceted, current research suggests that nutrition plays a significant role in a child’s behaviour and cognitive function. By understanding the impact of food choices on our well-being, we can make informed decisions to promote healthier behaviour.
Every Child is Unique
It is essential to remember that each child is unique, and their sensitivities and needs may vary. Consult with a healthcare professional to address any concerns or specific dietary recommendations for your child. By prioritising nutrient rich whole foods over highly processed foods, we can support our children’s overall health and positively influence their behaviour, as well as our own.
love,
Chelle 💗
Special Education Complex Supports and Family Support Specialist
