What if you could change your Highly Sensitive child ‘s moods just by changing the food you feed them?

You know what’s crazy? You can actually do that.

There are so many emotional regulation strategies, but today, we will talk about food.

Food plays a key role in how the brain works. When kids eat nutrient-dense food on a regular basis, we can see improvements in their behavior, immunity, picky eating, asthma and food intolerances.

An unhealthy diet is often associated with depression and anxiety. That makes sense because processed or high-sugar foods can cause blood sugar to rise and drop fast, making your moods unstable.

Choosing the right foods is critical in helping our bodies create essential chemicals that control our emotions. It’s like giving our cells a protective coat so they work better. This isn’t just good for managing feelings; it also helps our focus, problem-solving, and learning abilities.

That sounds a bit technical, but it’s true — eating the right foods can help us remain calm, focused, and collected. Let’s dive into the details.

How Does Food Affect Your Highly Sensitive Child?

In recent years, scientific research has unearthed a fascinating link between what we eat and how we feel. This connection between our gut and brain, often called the “gut-brain axis,” is pivotal in shaping our emotional well-being.

For parents of sensitive, deep-feeling children, understanding this connection can be a game-changer. According to a research study on 863 adults, highly sensitive people are more likely to experience acid reflux, abdominal pain, indigestion, constipation, and diarrhea. So, being highly sensitive may not only be about the brain being more reactive but also about physical health.

The Gut: Your Highly Sensitive Child’s Second Brain

The brain and the gut are connected by the vagus nerve. With help from the vagus nerve, the gut communicates with the brain.

So, the digestive system, often seen as a food processor, is, in fact, a complex network of neurons and neurotransmitters. This web between the gut and the brain is biologically known as the enteric nervous system. It’s often dubbed the “second brain” because of its ability to operate independently and influence our well-being.

The Microbiome: Healthy and Harmful Gut Bacteria

At the heart of this gut-brain connection lies the microbiome—a community of trillions of microorganisms living in our digestive tract. These microorganisms play a significant role in the breakdown of food and the production of essential nutrients.

But their influence extends beyond digestion. The gut’s good bacteria play a role in creating neurotransmitters that influence mood, behavior, and sleep, such as serotonin and GABA. When these chemicals are in short supply, it can increase the chances of experiencing depression and anxiety.

Studies have shown that when the microbiome is balanced and healthy, it’s more likely to produce happy chemicals (more than 90% of the body’s serotonin is synthesized in the gut) and keep the immune system in good shape.

A 2023 study showed that in the case of highly sensitive people, there’s a link between inflammation and low diversity of the gut microbiota. What causes this low diversity? In short, an unhealthy diet.

Our microbiome becomes imbalanced when we eat lots of saturated fats, refined carbs, and sugars and don’t eat enough fresh foods and fiber. Simple ways to improve balance are to have a diverse diet, eat fermented foods that contain live microbes, and eat washed raw fruit and veggies.

Understanding the powerful link between nutrition and mood is crucial. It’s not just about filling their tummies; it’s about nourishing their minds. In the next section, we’ll explore the essential nutrients that improve your child’s mood:

8 Essential Nutrients That Improve Your Child’s Behavior

Did you know that certain essential nutrients can play a starring role in managing your highly sensitive child ‘s mood and emotional well-being? Let’s dig deeper:

1. Prebiotics – food for the friendly gut bacteria

As many minerals, vitamins and probiotics we eat, they are not going to help without prebiotics.

Prebiotics are a type of fiber that nourishes the healthy bacteria in our gut – also referred to as probiotics.

Prebiotics are like the food for that healthy gut bacteria. When the gut bacteria gets nourishment, it thrives and multiplies. That in turn, helps maintain a healthy gut balance.

Where to find them: garlic, onion, leeks, asparagus, green bananas, lentils, oats, rye, cooked and cooled potatoes.

2. Probiotics – live bacteria that promotes gut health

Probiotics are live microorganisms, often referred to as “good” or “friendly” bacteria. These friendly bacteria are similar to the naturally occurring bacteria found in your gut.

Fermented foods in general contain probiotics that help decrease mood swings and promote a healthy gut function.

Where to find them: yogurt, kefir, kombucha, sauerkraut, kimchi and fermented vegetables.

3. Magnesium for relaxation

Magnesium is like a calming friend for your highly sensitive child ‘s nervous system. It helps reduce anxiety and supports better sleep, which can lead to a happier mood. Additionally, numerous studies have shown that depression is linked to magnesium deficiency.

Common signs of magnesium deficiency include nighttime leg cramps, nausea, constipation, headaches, tremors, irritability, and, in the case of kids, excessive worries about school, friends, sports, etc.

Stress, regular consumption of refined sugars and carbs, and intensive exercise can lower magnesium levels in the body.

Where to find it: Nuts (like almonds, hazelnuts, Brazil nuts, and cashews), avocados, spinach, pumpkin seeds, and whole grains.

4. Zinc for immunity and mood

Zinc is not just for fighting off colds; it also plays a role in maintaining a balanced mood.

It may also improve ADHD symptoms like hyperactivity, impulsiveness, and difficulty focusing. Several studies (1, 2, and 3) have reported an improvement linked to zinc supplements.

Our body does not store zinc, so we need to eat enough daily to ensure we meet the daily requirements.

Where to find it: Lean meats (beef, lamb, pork), chickpeas, lentils, beans, lobster, Alaska king crab, oysters, dairy products, nuts, and whole grains.

Did you know that dairy contains lots of bioavailable zinc, meaning that our bodies readily absorb most of the zinc in dairy?

5. Iron for energy and mood

Iron keeps your highly sensitive child ‘s energy levels steady, preventing irritability and mood swings. Low iron levels can lead to fatigue, behavioral problems, frequent infections, poor appetite, cold hands and feet, and pale skin.

Where to find it: Red meat, beans, lentils, spinach, fortified cereals, and dark chocolate.

Did you know that heme iron – from animal sources (meat, poultry, seafood) – is the most easily absorbable form of iron?

6. Vitamin D for bones and brain

Vitamin D is good for bone health, but also for mood regulation. It helps the brain produce serotonin, often called the “feel-good” hormone.

People often say vitamin D is the “sunshine vitamin” because your skin can produce it when exposed to sunlight. So, spending some time outdoors is a natural mood booster for your highly sensitive child!

Low vitamin D can cause irritability, depression, language delays, memory functioning, and learning issues. Some neurodevelopmental disorders like autism and ADHD, which frequently overlap with sensitivity traits, have also been linked to mother’s low vitamin D during pregnancy.

Where to find it: Sunshine, fortified milk, fatty fish (like salmon), and fortified cereals.

7. Omega-3 fatty acids for brain development and mood regulation

These healthy fats are so important for your highly sensitive child. They support verbal learning ability and memory and help stabilize mood swings.

A review of 16 studies has shown that omega-3 supplements can help reduce ADHD symptoms in children (ADHD is different from being an HSP, but some symptoms do overlap with sensitivity traits). Additionally, researchers have found that consuming omega-3 fatty acids decreases sleep interruptions and can lead to one extra hour of night sleep.

Where to find them: Fatty fish (salmon, mackerel), walnuts, flaxseeds, and chia seeds.

8. B Vitamins for stress

B vitamins (especially B6, B9, and B12) significantly affect mood regulation. They help the body manage stress and are essential for healthy brain function.

B vitamins are water-soluble, which means the body doesn’t store them, so it’s essential to include them regularly in your highly sensitive child ‘s diet.

Where to find them: Whole grains, beans, leafy greens, and lean meats.

How to Reduce the Anti-Nutrients in Foods

We can offer our highly sensitive kids the most nutrient-dense foods possible, but that doesn’t help if their body doesn’t absorb the nutrients.

That’s why it helps to know about anti-nutrients: plants contain anti-nutrients that reduce the absorption of essential nutrients our bodies need. Well-studied anti-nutrients include:

• Phytates (Phytic Acid): You can find them in grains, legumes, nuts, and seeds. Phytates can reduce the absorption of minerals like iron, calcium, and zinc.
• Oxalates (Oxalic Acid): You can find them in spinach, rhubarb, beet greens, and certain nuts. They can bind to calcium and form crystals, potentially leading to kidney stones if consumed excessively.
• Tannins: Found in tea, coffee, some fruits (like grapes and pomegranates), and legumes. They can inhibit the absorption of iron and other minerals.
• Lectins: Found in legumes (especially kidney beans), grains, and some vegetables. They may interfere with nutrient absorption and cause digestive discomfort in high amounts.
• Saponins: Found in legumes, whole grains, and certain vegetables like spinach. They can affect mineral absorption and may have positive and adverse health effects.
• Protease Inhibitors: You can find them in soybeans and some other legumes. They can interfere with protein digestion when consumed in large amounts.

Here’s how anti-nutrients work:

Plant seeds contain essential minerals like magnesium, calcium, and iron that are good for our bodies. However, these minerals are locked up or “bound” to other compounds within the seed – the anti-nutrients. Now, these minerals are locked up to protect the seed itself. It’s like a natural safeguard to ensure the seed doesn’t start growing too early before planting in the right conditions.

However, here’s the catch: these compounds that protect the seed can also make it difficult for our bodies to absorb and use those valuable minerals when we eat them. So, even though we’re eating these nutritious seeds, we might not get all the benefits of those minerals because they stay locked up and aren’t easily absorbed in our bodies.

To overcome this, we need to prepare plant seeds (seeds, beans, whole grains) in ways that make the minerals more available for absorption, like soaking, sprouting, fermenting, or boiling. That helps break down those compounds, making the minerals more beneficial for our bodies.

How to reduce anti-nutrients:

1. Soaking

Soaking involves placing foods like beans, grains, nuts, and seeds in water for a while, usually several hours or overnight. This softens the food and starts to break down the anti-nutrients.

Soaking reduces the levels of compounds like phytates and tannins, making minerals like iron and zinc more available for absorption. It can also make some foods easier to digest.

2. Fermenting

Fermentation is a natural process where beneficial bacteria, yeast, or other microorganisms break down food components over time. Examples include yogurt, kefir, sauerkraut, and sourdough bread.

Fermentation can significantly reduce anti-nutrient levels, including phytates and lectins. It can also enhance the nutrient content and promote gut health by introducing beneficial probiotics.

3. Boiling

Boiling can reduce anti-nutrients such as oxalates and protease inhibitors. It’s a simple and effective way to make certain foods safer to eat and more nutrient-dense.

4. Sprouting

Sprouting means germinating seeds or grains by allowing them to sprout or grow tiny shoots. It typically involves soaking and then letting the seeds germinate.

Sprouting can lower anti-nutrient levels, especially phytates. It also increases the absorption of minerals and vitamins and helps with digestion.

5. Cooking at high temperatures

Cooking foods at high temperatures, like roasting or baking, can reduce anti-nutrients. It’s particularly effective for nuts.

High-temperature cooking can break down compounds like lectins and tannins, making foods tastier and more nutritious.

It’s often helpful to combine these techniques and enjoy a diverse diet for the best results. This way, you can minimize anti-nutrients while benefiting from the many nutrients plant-based foods offer.

8 Mood Enhancing Foods for Your Highly Sensitive Child

Now that we’ve talked about nutrients for mood regulation and how to reduce anti-nutrients let’s dive into some delicious superfoods:

1. Fatty Fish (Omega-3)

Salmon, trout and mackerel have lots of Omega-3 fatty acids, which support cognitive functioning and mood regulation.

Kid-Friendly Idea: Try making fish tacos with baked salmon and colorful toppings. Kids can customize their tacos for a fun, interactive meal.

2. Spinach (Magnesium)

Spinach is a magnesium-rich leafy green that helps calm the nervous system and reduce anxiety.

Kid-Friendly Idea: Sneak spinach into a smoothie with banana, yogurt, and a drizzle of honey for a sweet and nutritious treat.

3. Butternut squash (Magnesium)

Butternut squash is an excellent source of magnesium, potassium, and manganese–all essential minerals for managing anxiety.

Kid-Friendly Idea: Make a warm and comforting butternut squash soup. Add plain Greek yogurt on top for some creaminess.

4. Nuts and Seeds (Zinc and Magnesium)

Almonds, cashews, flaxseeds, and chia seeds have zinc and magnesium essential for mood support.

Kid-Friendly Idea: Create a trail mix with nuts and seeds, dried fruits, and dark chocolate chips for a balanced snack.

5. Eggs (B Vitamins)

Eggs are a tasty source of Vitamin B, especially B6 and B12, crucial in mood regulation.

Kid-Friendly Idea: Make fluffy scrambled eggs with a sprinkle of cheese for a comforting and nutrient-rich breakfast.

6. Yogurt (Probiotics)

Yogurt contains probiotics that support gut health, closely linked to mood and emotional well-being.

Kid-Friendly Idea: Layer yogurt with berries and granola for a tasty, gut-healthy parfait.

7. Whole Grains (B Vitamins)

Whole grains like oats, quinoa, and whole wheat provide B vitamins, magnesium, and fiber for mood stability.

Kid-Friendly Idea: Cook up a batch of oatmeal, add cinnamon and a drizzle of maple syrup for a comforting breakfast.

8. Turkey Breast (Protein and B Vitamins)

Turkey breast without the skin is an excellent source of low-fat protein. It is also high in tryptophan, an essential amino-acid used to make melatonin and serotonin, which help regulate sleep and mood.

Kid-Friendly Idea: Make turkey and veggie wraps with turkey breast slices, sliced cucumbers, baby spinach leaves, shredded carrots, cream cheese or hummus, and your favorite sauce for dipping (like ranch dressing or honey mustard).

While mood-boosting nutrition supports emotional well-being, it’s essential to recognize that every child is different. If you notice persistent mood issues or extreme mood swings, or if your highly sensitive child’s eating habits significantly impact their daily life, it may be time to seek professional guidance.

You may want to keep a daily Mood and Food Journal to document your child’s mood and food intake daily. That can help professionals identify patterns or triggers affecting their emotional well-being.

Take-Home Message

This article may sound too science-y. So, here’s an easy way to look at the connection between food and emotional regulation: think of your highly sensitive child ’s gut as an ever-changing forest.

Gut Health: Picture their tummy as a vibrant forest. This forest is full of life, lots of plants and animals.

Processed Foods: Imagine if someone tried to replace the real forest with fake trees made of plastic. They might look okay from a distance, but they wouldn’t support the ecosystem. Processed foods are a bit like those fake trees – they may not provide the real nutrients your child’s gut needs.

Prebiotics: Prebiotics are like the nourishing soil and sunlight in the forest. They provide the essential nutrients for the plants (good bacteria) to grow strong and healthy. Just like the forest needs these nutrients, your highly sensitive child ’s gut does too, which you can find in foods like bananas and whole grains.

Probiotics: Probiotics are like the caretakers of the forest, such as forest rangers. They ensure the well-being of the plants (good bacteria) and help maintain the balance of the forest ecosystem (your child’s gut). They protect against invasive species (harmful bacteria) and make sure everything thrives.

Diversity of the Microbiome: Forests that are diverse and full of life are home to various trees, plants, and animals. Similarly, a diverse gut microbiome, with many different types of good bacteria, keeps your highly sensitive child ‘s gut strong and resilient.

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