How Dietary Changes Can Improve Learning Disabilities and ADHD Symptoms

Can what we eat truly influence learning, attention, and executive functioning? For many parents, educators, and professionals, this question feels both hopeful and controversial. Yet growing research—combined with lived experience—suggests that diet can play a meaningful role in cognition, emotional regulation, and learning readiness.  

In this episode of The Personal Brain Trainer Podcast, my co-host Darius Namdaran and I explore the connection between nutrition, brain health, executive functioning, ADHD symptoms, and learning disabilities—and why dietary changes may be a powerful, often overlooked support.

The Powerful Connection Between Diet, the Brain, and Learning

The brain is one of the most metabolically active organs in the body. Every act of attention, memory, self-regulation, and problem-solving depends on the quality of fuel it receives. When nutrition supports the brain, learning feels more accessible. When it doesn’t—due to excess sugar, processed foods, preservatives, or inflammatory ingredients—cognitive functioning often suffers.

This connection is especially relevant for learners with ADHD, executive functioning challenges, and learning disabilities, whose nervous systems are often more sensitive to internal and external stressors.

Why Diet Matters for Executive Functioning

Executive functioning skills—such as attention control, working memory, planning, emotional regulation, and impulse control—are highly energy-dependent. Blood sugar fluctuations, inflammation, and nutrient deficiencies can all interfere with the brain’s ability to stay organized, focused, and flexible.

At Good Sensory Learning, I focus on supporting executive functioning through research-based, multisensory tools. Nutrition is not a replacement for instruction or remediation—but it can significantly enhance the brain’s readiness to learn.

A Personal Perspective on Diet and Cognitive Health

My interest in diet and cognition is deeply personal. After experiencing both colitis and cancer, I made profound dietary changes that completely transformed my health. What surprised me most was that these changes also dramatically improved my executive functioning, focus, stamina, and cognitive clarity.

Even as a child, I struggled with executive functioning challenges. Removing processed foods and preservatives—due to food sensitivities—made a noticeable difference in my attention and regulation. Later, adopting a very clean, organic, low-sugar diet elevated my cognition even further.

This experience led me to explore the research behind nutrition and brain function more deeply.

Key Nutrients That Support Attention, Memory, and Learning

Omega-3 Fatty Acids and Brain Performance

Research consistently shows that omega-3 fatty acids support learning, memory, blood flow to the brain, and overall cognitive wellbeing. Reviews of the research suggest that omega-3 intake is associated with improvements in attention, executive functioning, and learning capacity—and is generally well tolerated and low risk.

Antioxidants and Executive Functioning

Antioxidants such as vitamin C, vitamin E, flavonoids, and vitamin B12 help protect brain cells from oxidative stress. Studies have found improvements in processing speed, working memory, and executive functioning when antioxidant blends are introduced, compared to placebo groups.

Many practitioners working with children with ADHD or executive functioning challenges report noticeable benefits when these nutrients are thoughtfully incorporated—whether through whole foods or supplements.

If you’re interested in strengthening these skills through structured activities, you can explore cognitive and executive functioning tools at Good Sensory Learning.

Why Changing a Child’s Diet Can Be So Challenging

One of the biggest barriers to dietary change is cultural. Children are heavily targeted by food manufacturers, and sugary or processed foods are often tied to rewards, celebrations, and comfort. Removing them can feel like punishment—even when the long-term benefits are significant.

Ironically, many candies are fruit-flavored, even though whole fruit offers natural sweetness without the cognitive cost. Small, gradual changes are often more sustainable and emotionally supportive.

Diets Linked to Improved Cognitive and Executive Functioning

The Specific Carbohydrate Diet

Originally developed for intestinal disorders, the Specific Carbohydrate Diet removes complex carbohydrates, sugar, and processed foods. Many individuals report improvements in gut health, cognition, emotional regulation, and attention when this diet is followed consistently.

The Mediterranean Diet

Rich in fruits, vegetables, olive oil, lean protein, and whole grains, the Mediterranean diet has been linked to reduced cognitive decline. Studies suggest positive effects on working memory and delayed recall, particularly in older adults.

The Ketogenic Diet

The ketogenic diet is high in fat and low in carbohydrates. While restrictive, research suggests it may support attention, memory, and mental clarity. Animal studies show reduced age-related cognitive decline, and human studies indicate improvements in cognitive functioning for some individuals.

A Practitioner’s Experience with the Ketogenic and Carnivore Diets

Darius shared his personal experience with a ketogenic—and later carnivore—diet, which he initially pursued for physical health reasons, including high blood pressure and chronic inflammation. Over time, he noticed additional benefits: more stable energy, reduced hunger, fewer cognitive slumps, and improved mental consistency throughout the day.

His experience highlights how inflammation and blood sugar instability can quietly interfere with both physical and cognitive health.

The Common Thread Across Brain-Healthy Diets

Despite their differences, these diets share a striking similarity:
They significantly reduce sugar and processed carbohydrates.

Emerging research suggests that excess sugar and refined carbs may negatively impact attention, emotional regulation, and executive functioning—particularly for individuals already vulnerable to learning challenges.

Supporting Learning Beyond Diet Alone

Diet alone is rarely the full solution. The most meaningful gains occur when nutrition supports—rather than replaces—effective instruction, remediation, and executive functioning coaching.

At Good Sensory Learning, I offer multisensory tools designed to strengthen attention, working memory, and cognitive flexibility. For educators, therapists, and parents seeking deeper training, my professional courses and other resources are available through learning Specialist Courses.

Final Thoughts on Nutrition and Learning

There is no one-size-fits-all diet. Every brain and body responds differently. For some, small shifts, such as reducing sugar or increasing omega-3 intake, can make a noticeable difference. For others, more comprehensive changes may be transformative.

The key takeaway is awareness:
Food is not just fuel—it is information for the brain.

When paired with thoughtful instruction, emotional support, and targeted strategies, dietary changes may play a powerful role in supporting learners with ADHD symptoms and learning disabilities.

Cheers, Erica