Food
Avocados are nutrient dense with fiber helping the gut microbes stay fed and happy, leading to the brain being happy and in turn good behavior. There is a lot of evidence on nutrients found in avocados and autism, although there is limited research on avocados and autism itself.
Apples are easily accessible and last a long time in the fridge, making them convenient to have on hand. They’re known for fiber, vitamin C and antioxidants, which can have benefits on gut health, and immune and neurological function!
Bananas are flavorful, carbohydrate-rich fruits that provide a variety of nutrients and benefits throughout each ripening phase.
Blueberries are small, sweet, blue or blackish edible berries that are rich in antioxidants, vitamins, and minerals. Blueberries are one of the greatest sources of antioxidants that help benefit the brain, heart, cells, and reduce inflammation in the body. They are a common and convenient fruit that can easily be incorporated into various meals.
Coconuts are an excellent source of healthy fats & minerals to add to your diet, and may even have brain-boosting, pro-metabolic, cardiovascular, and gastrointestinal benefits.
Regularly used as a natural sweetening agent, date fruit provides a rich source of antioxidants. While research is ongoing, dates have been studied to have favorable impacts and digestive, brain and bone health when consumed in moderation.
Kiwi is a fiber-rich, nutrient-dense fruit that comes in green and golden varieties. It has several health benefits, including positive effects on sleep and the gastrointestinal system, making them a great choice for children on the autism spectrum.
Lemons are a yellow, acidic citrus fruit with a sweet/sour flavor. They are an excellent source of vitamin C.
Mango has a high nutritional value with a sweet taste and attractive scent. Studies suggest that some of its components are anti-inflammatory and work wonders for the gut.
Oranges are a citrus fruit with a sweet, tangy flavor. There are many varieties and all are an excellent source of vitamin C.
Papaya is a delicious tropical fruit with anti-inflammatory and digestive-supporting benefits. Not only is the flesh edible, but the seeds and leaves have been used traditionally for their medicinal benefits.
Pears are versatile, sweet fruits with a plethora of nutrients. The fiber found in pears can be helpful for constipation, reducing inflammation, and reducing risk of many chronic diseases.
Pineapples have an abundance of beneficial nutrients and compounds in them. Research has been limited on pineapples and autism, however, there is a lot of research that suggests that the nutrients and compounds within pineapples can help with ASD symptoms and behavior.
Pumpkin is a type of winter squash that is a great source of fiber, vitamins, minerals, and antioxidants which can help with ASD symptoms in aiding in digestion, reducing inflammation, and benefit the brain and cells.
Fruit
Beets are a colorful vegetable with phytochemicals, fiber, vitamin C, and potassium. Beets can be eaten in a variety of ways that could benefit picky eaters while still exposing them to a different and nutritionally dense food.
Broccoli is a cruciferous vegetable that is a source of non-dairy calcium. It also contains sulforaphane which has been shown to help to reduce inflammation, oxidative stress and promote detoxification in children with autism.
Cabbage is a cruciferous vegetable that contains a variety of nutrients such as fiber, folate, and Vitamin C. It is also a source of sulforaphane which has been shown to help reduce inflammation, oxidative stress, and promote detoxification in children with autism.
Carrots are a root vegetable, rich in nutrients such as Vitamin A, Vitamin C, and fiber. They come in a variety of colors and are versatile to prepare, making them a great food for picky eaters!
In addition to being a source of fiber, choline, and folate; cauliflower contains sulforaphane. Sulforaphane has been shown to help reduce inflammation, oxidative stress, and promote detoxification in children with autism.
Chickpeas, or garbanzo beans, are a member of the legume family that are very nutritious. Chickpeas are packed full of fiber, protein, vitamins, and minerals that help aid in digestion and reduce the risk of other diseases.
Corn is considered both a grain and a starchy vegetable, depending on when it is harvested. Corn contains higher levels of pro-inflammatory omega-6, higher levels of starch, and has a tendency to be genetically modified and sprayed with glyphosate. Because of these reasons, avoidance of corn may be indicated for some children with ASD.
As a cruciferous vegetable, kale is a good source of fiber and contains sulforaphane. Sulforaphane helps to reduce inflammation, oxidative stress, and promote detoxification in children with autism.
While considered an “unhealthy” food by many, potatoes are actually a great source of many nutrients including vitamin C, potassium, fiber, iron, and other antioxidants. Potatoes can be a great addition to the diet, though preparation and added ingredients can drastically change the nutrient content of the food.
Sweet potatoes are a nutrient dense root vegetable rich in vitamins and antioxidants that help with healthy brain function. Sweet potatoes are an extremely versatile vegetable with a variety of ways to prepare and enjoy it, making this a great option for picky eaters!
Zucchini is a green vegetable, rich in important nutrients like fiber, vitamin A and C, magnesium and potassium. It has a mild flavor and can be easily worked into baked goods and many other recipes.
Vegetables
A2 milk may be a better milk option for those that want the benefits of milk without the inflammatory, gastrointestinal, and cognitive effects that can come from conventional milk. It may also be easier for those with dairy intolerance to digest.
In addition to containing a variety of minerals and vitamins, camel milk has high water content and is low in lactose. Camel milk has been shown to improve oxidative stress and improve antioxidant status in children with autism, and show promising benefits in social cognition, social communication, and social awareness.
Chicken is an easily accessible, easy to prepare protein source that has become a dietary staple. Due to the high protein content, there are benefits in muscle growth, bone strength, healing, and much more[1].
Cow’s milk, while it contains a wide variety of nutrients, is one of the most common food sensitivities in children with autism, and the protein casein may be to blame. Many (but not all) children with ASD benefit from a dairy-free diet.
Eggs are a great source of many nutrients, including choline, which is beneficial for neurotransmission, brain development, and bone integrity. Eggs can be a great protein source for those with and without ASD.
Fish contains a variety of beneficial nutrients including omega-3s, protein, and various vitamins and minerals. Children with ASD often have a decreased intake of fish, which may increase the risk of ADHD or cause omega-3 deficiency.
Kefir is a fermented drink (dairy or non-dairy) that can provide a variety of nutrients and beneficial gut bacteria. It has been shown to significantly improve bowel movements and may decrease inflammatory responses and allergy development through the intestinal immune system.
Pea milk is a nutritionally balanced milk alternative. It provides 8 grams of complete protein and up to 50% more calcium per serving than cow’s milk, making it a great alternative for individuals who are intolerant to dairy or soy.
Salmon is an incredibly nutrient-dense food one can incorporate into their diet with benefits ranging from anti-inflammatory effects, protection against heavy metal toxicity, and cognitive function support.
Shellfish contain many beneficial nutrients including protein, omega-3s, and various vitamins and minerals. Children with ASD often have a decreased intake of shellfish and fish, which may contribute to low omega-3 levels.
While soy is a plant-based protein that offers a variety of nutrients, its use may be contraindicated in autism due to high levels of glyphosate, genetic modification, and a similar molecular structure to gluten and casein. Some studies show soy-based infant formula may be associated with deficits in language, communication, hypersensitivity, and even seizures.
Turkey is an easily accessible, easy to prepare protein source that has become a dietary staple, especially on Thanksgiving. Turkey’s nutrients are beneficial for energy production, formation of red blood cells and DNA, metabolism, and bone health[1].
Protein
Nuts & Seeds
Almonds are an increasingly popular nut found in health food goods and milk alternatives. When included in your diet, this tiny food delivers a variety of nutritional attributes with a crunch! Almonds are beneficial for both the gut and the brain, making them a good option for kids with autism.
Brazil nuts are one of the most concentrated dietary sources of selenium. They are also full of antioxidants and omega fatty acids which reduce inflammation and support heart health. Further research on brazil nuts is needed but there are studies that suggest a diet rich in trace elements found in brazil nuts improves mood, mental performance, and a healthy weight.
Chia seeds are an ancient seed rising in popularity and are often referred to as “super seeds” due to their additional health benefits. While research is limited, the nutritional and functional aspects of chia seeds may be beneficial to those with autism due to the fatty acid content and digestion benefits.
Flax seeds are a type of seed, similar to hemp or chia, which are often called “super seeds”. due to their additional health benefits. Flaxseed can be incorporated into the diet in multiple forms contributing fiber to regulate healthy bowel movements and plant-based omega-3s to support heart and brain health.
Hemp seeds are a type of seed, similar to flax or chia, which are often called “super seeds”. Due to their fatty acid, antioxidant, and fiber contents, including hemp seeds or oil in the diet can promote heart, brain, and gut health.
Nuts are a rich source of nutrients such as protein, omega-3 & omega-6 fatty acids, fiber, vitamin E, iron, potassium and so much more. Research has linked nut consumption to supporting heart health, blood sugar balance, healthy weight maintenance, and brain function. Because of these benefits, if there are no known nut allergies, nuts are an important part of a healthy diet for children with autism.
Peanuts are a energy dense source of protein, fat, fiber, phosphorus, potassium, vitamin E, and so much more. Surprising to most, peanuts are not actually nuts, but legumes meaning they grow below the ground. An allergy to peanuts is one of the most common food allergies amongst children in the United States, making peanut-free alternatives wildly available. Because of their benefits, if there is no known allergy, peanuts can be a beneficial component of a healthy diet in children with autism.
Pumpkin seeds contain beneficial unsaturated fats and dietary fiber. Additionally, pumpkin seeds are a significant plant-based source of amino acid tryptophan which can help regulate sleep cycles, a common issue of kids with autism.
Seeds contain a variety of nutrients including fiber, magnesium protein, phosphorus, iron, and healthy fats - which make them a great food for brain health! Children with autism can benefit from various seeds in their diet, especially if they have a nut allergy.
Sesame is a common ingredient found in many dishes and desserts of Asian and Middle Eastern cuisine. Sesame seeds and sesame oil contain lignans which are known for their anti-inflammatory, anti-carcinogenic, and potential therapeutic effects in disease.
Sunflower seeds, while understudied in relation to autism, have beneficial nutritional properties like their notable vitamin E, antioxidant, and protein contents.
Oats have been shown to boost the immune system and support digestive health. They are a great gluten-free grain that can add a boost of fiber to the diet and prevent constipation.
Rice is a staple grain that is naturally gluten-free and is loaded with carbohydrates. White rice is a fortified grain that is a great source for folic acid and iron, while brown rice is a whole grain that is packed full of fiber, B vitamins, and minerals.
Wheat contains the protein, gluten, which is often not recommended for individuals with autism. Many (but not all) children with ASD see improvements in gut health and decrease of symptoms by following a gluten-free diet in combination with other nutrition approaches. There is research supporting opioid-like reactions to gluten, possibly causing brain fog or psychosis.
Grains
A2 milk may be a better milk option for those that want the benefits of milk without the inflammatory, gastrointestinal, and cognitive effects that can come from conventional milk. It may also be easier for those with dairy intolerance to digest.
Bone broth is a savory, nutrient-rich, liquid made by simmering animal bones in water on low heat, for many hours. It is beneficial due to the amino acids it contains and its anti-inflammatory properties.
In addition to containing a variety of minerals and vitamins, camel milk has high water content and is low in lactose. Camel milk has been shown to improve oxidative stress and improve antioxidant status in children with autism, and show promising benefits in social cognition, social communication, and social awareness.
Cocoa is a common ingredient that is full of antioxidants and anti-inflammatory agents. Cocoa in itself is great for the heart and brain, just watch out for added ingredients in certain processed foods that may contain cocoa.
Coconut water can be a great natural alternative to electrolyte beverages such as Gatorade or Pedialyte, while also packing in anti-inflammatory benefits.
Cow’s milk, while it contains a wide variety of nutrients, is one of the most common food sensitivities in children with autism, and the protein casein may be to blame. Many (but not all) children with ASD benefit from a dairy-free diet.
Kefir is a fermented drink (dairy or non-dairy) that can provide a variety of nutrients and beneficial gut bacteria. It has been shown to significantly improve bowel movements and may decrease inflammatory responses and allergy development through the intestinal immune system.
Kombucha is a fermented tea and is considered a functional beverage due to its healthy probiotic bacteria, plant-based micronutrients, and antioxidant content. This may make it a good fit for older kids or adults with autism.
If your child is dairy-free, there are plenty of other choices! All milk alternatives will have different nutrient contents, so finding the right one for your child is key!
Pea milk is a nutritionally balanced milk alternative. It provides 8 grams of complete protein and up to 50% more calcium per serving than cow’s milk, making it a great alternative for individuals who are intolerant to dairy or soy.
Despite being a vital nutrient, water is sometimes overlooked in the diet. Water is necessary for all of our organs to work properly. Insufficient water intake is a common cause of constipation in kids with autism.
Beverages
Apple cider vinegar is a vinegar that has shown promise in its ability to help lower blood sugar, cholesterol, markers of oxidative stress, combat candida and fight off pathogenic bacteria.
Cocoa is a common ingredient that is full of antioxidants and anti-inflammatory agents. Cocoa in itself is great for the heart and brain, just watch out for added ingredients in certain processed foods that may contain cocoa.
Fermented foods contain many beneficial bacteria that can be a great addition to the diet. Since many children with autism have gastrointestinal issues such as dysbiosis, fermented foods can be a great way to naturally supplement the gut with probiotics that can improve both immune and gut health.
Ghee is an excellent source of healthy fat and a great casein & lactose-free butter substitute for children with autism. Ghee may even have anti-inflammatory and brain-boosting benefits!
Nutritional yeast is a cooking ingredient and nutritional supplement that has a cheesy, nutty, or savory taste. It is often used to recreate cheese-flavored dishes while on a dairy-free diet. Nutritional yeast is also packed with B vitamins, and is a source of extra protein and minerals.
Dietary fats are required for a healthy, high-quality diet. Choosing oils that are higher in unsaturated fats are known to have better health benefits for children with autism and ADHD.
Other
Agave nectar (or syrup) is a plant-derived sugar alternative originating from the agave plant. Many people disagree if agave is actually a healthier sweetener or if it’s just another refined sugar. Read below to learn more about agave and autism.
Cane sugar refers to sugar that comes, directly or indirectly, from the sugarcane plant. Because some forms of cane sugar are ‘naturally’ produced from the sugarcane plant, many people question whether or not it is better for you than refined sugars. Read below to learn more about cane sugar and autism.
Coconut sugar has recently gained popularity as a sweet, but less-processed alternative to table sugar. The nutritional profile of coconut sugar is almost identical to cane sugar and should be treated the same, though it may not spike blood sugar as rapidly.
Often touted for its claimed antibacterial and ailment healing properties, honey is a natural sweetener that has been around for centuries [1]. Some argue that honey is a better alternative to sugar because of the health benefits associated with it.
Commonly used as a natural sweetener, pure maple sap and syrup have been shown to contain antioxidants with anti-inflammatory properties. While more research is needed, maple may be a better alternative to other sweeteners with no nutritive value. As with any sugar, maple should be consumed in moderation.
Molasses contains a moderate amount of nutrients and minerals that are shown to have beneficial impacts on oxidative stress and heart health. While molasses may be a good alternative to refined sugar, moderation is important. Further research is needed to determine the potential health effects of molasses.
Classified as an artificial sweetener, Stevia may be a better alternative to refined sweeteners due to the positive impact it has been found to have on gut, cardiovascular and dental health. More research is needed to determine the long-term effects of Stevia intake, which is one reason why it is important to consume it in moderation.