Nutrition and Child Behavior (Part 2)

In Part 1 of Nutrition and Child Behavior we talked about some of the additives found in foods and the variety of effects they can have on child behavior. Now let's discuss the impact that the microbiome and food sensitivities can have on children and what nutrients may be beneficial to add to a child's diet.

Microbiome and Behavior

An article by Chris Kresser lays out several different ways that gut health and microbial levels can impact behavior. In one study, researchers saw a connection between higher sociability and greater diversity in gut microbes. They also noticed a distinct relationship between a few specific bacteria and poor behavior. The gut is also responsible for producing neurotransmitters, with 90% of serotonin production taking place in the digestive tract. Serotonin plays a role in mood, cognition, memory, and sleep. An unhealthy gut can't maintain healthy neurotransmitter levels. Another function of the microbiome is the regulation of myelin production in the prefrontal cortex. Without myelin, the neurons in this area of the brain (which is involved with self-control and executive function) cannot conduct electrical impulses properly. The last point that this article makes is that poor gut health can lead to a permeable blood brain barrier. This in turn leads to inflammation in the brain which can lead to a variety of undesired behaviors.

Food Sensitivities

Food sensitivities can play a role in behavior and mood as well. When one of my children was 10 months old, he started having intense tantrums. This seemed strange to me at such a young age. His sleep also deteriorated and I began to notice some digestive issues. It turned out that he had a dairy sensitivity that I must have missed when introducing solids, though sometimes it can take time for symptoms to show. Not all allergies and sensitivities present with hives or anaphylaxis, sometimes the symptoms are much subtler or take longer to appear. One study I found showed that there was a connection between allergic conditions and ADHD in children. The conclusion states, "Allergic ADHD children had more severe ADHD symptoms (oppositional, cognitive problem, inattentive, lability, hyperactivity, hyperactive-impulsive) and more co-morbid sub-threshold disorders (anxiety, oppositional defiant)."

Many people find relief from behavior symptoms in their children by removing gluten, dairy, or corn from their diets but any food that a child is sensitive to could cause symptoms. I'm a big fan of using a rotation diet to help pinpoint problem foods for children. You eat each food once every four days while keeping a food journal and looking for patterns in behavior. It is helpful to eat simply during this time; eat basic whole foods and limit excess ingredients. This can eliminate the need for a restrictive elimination diet to identify dietary triggers, as I know this can be overwhelming for some families.

Nutrients to Support Healthy Behavior

Of course we want to remove any dietary triggers for poor behavior but let's go a step further and add in some supportive nutrients. Deficiencies in specific nutrients can contribute to behavioral symptoms. Ideally we'd get these nutrients from the foods we eat, but occasionally supplements are helpful as well.

• Magnesium - used in the body for more than 300 enzymatic processes, deficiencies in this mineral can cause cognitive disturbances such as lack of concentration, nervousness, mood-swings, anxiety, and aggression. Food sources include: nuts, seeds, legumes, avocados, fish, and dark chocolate.

• Zinc - plays a role in the formation of neurotransmitters, including dopamine, which plays an important role in hyperactivity. Symptoms of deficiency can include hyperactivity, anxiety, conduct problems, and picky eating. Food sources include: seafood, beef, lamb, nuts, seeds, dark chocolate, eggs, and green leafy vegetables.

• Iron - while it's involvement in the transport of oxygen in the blood throughout the body is the most well known function of iron, it is also used in the synthesis of dopamine. Deficiency in this mineral can affect a child's cognitive, motor, social, and emotional functions. Food sources include: beef, lamb, liver, nuts, seeds, and green leafy vegetables.

• B-Vitamins - are involved in many different functions in the body including supporting the nervous system and producing neurotransmitters. Deficiency symptoms can include cognitive decline and disordered sleep, behavior, and mood. If supplementing, it's best to use a B-complex product to avoid throwing off the balance between the different B-vitamins. Food sources include: eggs, meat, fish, avocados, mushrooms, and broccoli

• Omega 3 DHA and EPA - omega 3 fatty acids DHA and EPA come from cold water fish and are important for brain development, neurological function, behavior, and mood. If choosing a supplement, krill oil has been shown to outperform standard fish oil supplements. It is also worth noting that some people just do not tolerate these supplements, whether due to the histamine content or some other factor, so be cautious when introducing. Food sources include: cold water fish such as salmon, trout, tuna, sardines, and herring.

• Probiotics - are beneficial bacteria that help maintain a proper microbial balance in the digestive tract, help digest food, create vitamins, and help maintain the integrity of the gut lining. They can be found in food or supplement form and, depending on the strain, do have the possibility to elicit a negative response in some people (sometimes due to histamine). This can usually be resolved by simply trying a different strain. Food sources include: sauerkraut, kombucha, yogurt, and kefir.

You can look for these supplements at your local health food store or find high quality supplements from reputable brands at Fullscript by clicking here.

It's our responsibility as adults and parents to provide our children with an environment conducive to positive behavior. While there may be other factors to a child's behavior, a whole food diet free of additives provides a solid foundation for health. We can't expect better to come out of a child than what we put in. If you're putting junk food into your child, you're going to get junk behavior out!

*this content is not intended as a substitute for medical advice, diagnosis, or treatment*