I’d like to start by saying that I am not a dietician, a doctor or a neurodiversity specialist of any kind, all my blog posts are based on my own research, personal experience and feedback from other neurodiverse families.
I believe that every child is different, not to mention every neurodiverse child is even more complex. One thing will affect one child considerably more than another and others will have no side effects to certain foods. What I do know is that the basics of food how the body processes them, the biology behind how it is metabolized and how the body responds, is pretty standard. It is just aplified in different ways in neurodiverse children. I have included a small explanation of what we have changed as a family at the end of the blog.
How do food additives, processed food and colorants affect our children that have ADHD and Autism? Here’s a summary of some of the masses of information that is out there.
E-NUMBERS
E-numbers and colorants are additives used in food production to enhance flavor, texture, preservation, or appearance. While most are deemed safe by regulatory authorities like the European Food Safety Authority (EFSA) and the U.S. Food and Drug Administration (FDA), some may have side effects in certain individuals, particularly those who are sensitive or consume them in excessive quantities. Here’s an overview of potential side effects associated with some commonly discussed E-numbers and colorants:
1. E102 – Tartrazine (Yellow 5)
- Side effects:
- Can cause allergic reactions in sensitive individuals.
- May trigger hyperactivity or behavioral issues in children, especially those with ADHD.
- Linked to rare cases of asthma or hives (urticaria).
- Notes: Often included in “Southampton Six” colorants, which have been studied for their potential behavioral effects.
2. E110 – Sunset Yellow FCF
- Side effects:
- Possible allergic reactions (e.g., hives, asthma).
- May contribute to hyperactivity in children.
- Rarely linked to gastrointestinal upset.
- Notes: Like tartrazine, it has been scrutinized for its effects on children’s behavior.
3. E129 – Allura Red AC
- Side effects:
- Suspected of triggering hypersensitivity reactions (e.g., hives, rashes).
- Potential to cause hyperactivity in children.
- Notes: Accepted in many regions but banned in others like some parts of Europe.
General Observations:
- Behavioral concerns: Some artificial colorants (like E102, E110, E124) are associated with behavioral effects in children. Many foods containing these additives in Europe must carry a warning label.
- Allergic reactions: Colorants and preservatives may trigger allergies in sensitive individuals.
- Cumulative effects: Over consumption of additives, even when deemed safe, can have long-term health implications.
- Regulatory differences: Some additives banned in one country are legal in others, reflecting differing safety evaluations.
If you or someone you know experiences adverse effects after consuming food with these additives, consider consulting a healthcare provider and checking food labels for these ingredients.
RED FOOD COLORING
Red food coloring can include both natural and synthetic dyes, and potential side effects depend on the specific type used. Below is an overview of commonly used red food coloring and their potential side effects:
1. Red 40 (Allura Red AC)
- Type: Synthetic dye (commonly used in processed foods, beverages, and candies).
- Potential Side Effects:
- Allergic reactions: May cause hives, rashes, or swelling in sensitive individuals, especially those with aspirin sensitivity.
- Behavioral effects: Some studies suggest links to hyperactivity in children, especially when combined with other artificial coloring.
- Possible intolerance: Rarely, digestive issues like upset stomach or diarrhea.
2. Annatto (Natural Coloring)
- Type: Plant-based dye from the seeds of the Achiote tree.
- Potential Side Effects:
- Allergic reactions: Can trigger rare reactions, including itching, swelling, or hives.
- Behavioral effects: Anecdotal reports suggest hyperactivity in sensitive children.
General Notes on Red Food Coloring:
- Sensitivity: Children, individuals with food sensitivities, or those with pre-existing conditions (e.g., asthma or allergies) may be more affected.
- Regulations: Many red dyes are regulated and considered safe in small quantities, but excessive consumption might increase the risk of side effects.
- Natural Alternatives: Beet juice, paprika, and pomegranate extract are safer alternatives for those seeking to avoid synthetic dyes.
PROCESSED FOODS
The consumption of heavily processed foods can significantly impact behavior in children due to several factors related to their nutritional content and the presence of additives. Here’s an overview of how this happens:
1. High Sugar Content
- Impact on Behavior: Many processed foods are loaded with added sugars, which can lead to blood sugar spikes and crashes. This can cause hyperactivity, followed by fatigue and irritability, often misinterpreted as behavioral issues.
- Example: A child might become overly energetic after consuming sugary snacks but later exhibit mood swings or difficulty concentrating.
2. Artificial Additives and Preservatives
- Common Additives: Artificial colors, flavors, and preservatives like sodium benzoate and monosodium glutamate (MSG) are prevalent in processed foods.
- Impact on Behavior: These additives have been linked to hyperactivity and attention problems in some children, especially those with sensitivities.
- Example: Studies have suggested that artificial food dyes (e.g., Red 40, Yellow 5) may exacerbate symptoms of ADHD or lead to restlessness in susceptible children.
3. Nutritional Deficiencies
- Low Nutritional Value: Processed foods are often calorie-dense but lack essential nutrients like omega-3 fatty acids, iron, magnesium, and zinc.
- Impact on Behavior: Deficiencies in these nutrients can impair brain function and mood regulation, contributing to poor attention spans, learning difficulties, and behavioral challenges.
- Example: Omega-3 deficiencies have been associated with increased aggression and difficulty in emotional regulation.
4. Gut-Brain Connection
- Processed Foods and Gut Health: The high fat, sugar, and low fiber content in processed foods can disrupt the gut microbiome.
- Impact on Behavior: An unhealthy gut can influence brain function and mood, leading to anxiety, irritability, and poor stress management.
- Example: Children with a diet heavy in processed foods may be more prone to emotional outbursts or stress-related behaviors.
5. Long-Term Effects on Cognition
- Chronic Consumption: Over time, consuming heavily processed foods can impair cognitive development and executive functioning.
- Impact on Behavior: This can manifest as difficulty with problem-solving, memory, and self-control, impacting academic and social interactions.
6. Sensitivity to Additives
- Some children may be particularly sensitive to certain food ingredients, like gluten or casein, found in processed foods.
- Impact on Behavior: These sensitivities can cause behavioral changes like irritability, hyperactivity, or withdrawal, often mistaken for mood disorders.
Practical Advice for Parents
- Limit Processed Foods: Opt for whole, unprocessed foods as much as possible.
- Monitor Behavior: Keep a food diary to identify any correlations between diet and behavioral changes.
- Seek Guidance: Consult a pediatrician or dietitian if behavioral concerns persist.
By reducing heavily processed food intake and focusing on a balanced, nutrient-rich diet, parents can positively influence their child’s behavior and overall well-being.
PROCESSED FOODS TO AVOID – SOUTH AFRICA.
Processed foods are often high in added sugars, sodium, unhealthy fats, and artificial additives, which can have adverse effects on health if consumed excessively. Here’s a list of 10 processed foods commonly found in South Africa that are generally best avoided or consumed sparingly:
- Processed Meats
- Examples: Polony, viennas, salami, and bacon.
- Why: High in sodium, preservatives like nitrates, and unhealthy fats, which can increase the risk of heart disease and cancer.
- Sugary Breakfast Cereals
- Examples: Frosted Flakes, Coco Pops, and Sugar Smacks.
- Why: High in added sugars and refined carbohydrates, leading to blood sugar spikes and long-term health issues.
- Soft Drinks and Sugary Beverages
- Examples: Coca-Cola, Fanta, and local sugary drinks.
- Why: Loaded with sugar, artificial flavors, and no nutritional value, contributing to obesity and diabetes.
- Potato Chips and Crisps
- Examples: Simba Chips, NikNaks, and Doritos.
- Why: High in unhealthy trans fats, salt, and artificial flavorings.
- Instant Noodles
- Examples: Maggi 2-Minute Noodles, Indomie.
- Why: Contains MSG, high sodium levels, and low nutritional value.
- Packaged Baked Goods
- Examples: Store-bought muffins, cakes, and biscuits like Romany Creams and Marie Biscuits.
- Why: High in trans fats, sugars, and preservatives.
- Sweetened Condensed Milk and Coffee Creamers
- Examples: Nestlé’s condensed milk, Cremora.
- Why: High in added sugar and unhealthy fats.
- Processed Cheese and Cheese Spreads
- Examples: Cheese slices, processed cheese blocks, and spreads like Kiri or Laughing Cow.
- Why: High in sodium, artificial additives, and lower-quality dairy.
- Frozen or Packaged Meals
- Examples: Pre-made lasagnas, chicken nuggets, and frozen pizzas.
- Why: Packed with preservatives, sodium, and unhealthy fats.
- Candy and Chocolate Bars
- Examples: Bar One, Lunch Bar, and Jelly Tots.
- Why: High in sugars, artificial flavors, and trans fats, contributing to weight gain and tooth decay.
To maintain better health, consider opting for whole, unprocessed foods whenever possible and reading nutrition labels carefully to avoid hidden sugars, salts, and unhealthy additives.
HEALTHY OPTIONS:
Stick to less processed foods, be aware of what is inside the wrapper, read the ingredients. If there is a list of ingredients and additives longer than your arm, stay away from it. Lunch time for my boys was two minute noodles every day of the week, they loved it, I loved it. It was easy to cook and I knew it would be eaten. This year we have been a lot more conscious about what we are feeding our children, and did an experiment. Removing two minute noodles from their diet and over the span of a week their “edgy” behaviour all but vanished! Especially my autistic son. He calmed down a lot. We replaced the two minute noodles with plain cooked pasta (very boring I know), but they love it. It’s just as easy to cook and has very little weird ingredients in it.
We also moved away from fizzy drinks as a family. Opting instead for 100% juice and water (filtered). The difference this has made to our lives has been 10 fold. No sugar spikes, calmer children and I have even started losing weight!
We didn’t give up everything, we still eat cookies and cake and enjoy ice-cream on special occasions, but school lunches have moved to more singular foods – for example, a chunk of cucumber, a banana and a sandwich with peanut butter or ham. Yes, it’s mostly white bread, but we try to keep our diet changes sustainable. So some things are allowed. Chips and sweets are only for weekends and birthday parties.
