An autism food list can be a helpful tool for parents looking to support their child’s health through nutrition. While diet won’t “cure” autism, the right foods can support overall health, behavior, and focus.
There is a strong connection between the gut and the brain – meaning digestion and gut health can impact mood, energy levels, and even sensory sensitivities for kiddos with ASD.
Every child with autism is unique, and what works for one may not work for another. In this post, we’ll cover the basics of how nutrition can impact autism, feeding strategies, and simple food ideas to help your little one thrive.
Common Eating Challenges in Autism
Eating challenges are incredibly common in kids with autism. One study of 90 children with ASD found that every participant had some degree of feeding difficulties like food selectivity, poor mealtime skills, or oral motor challenges.
Many of these issues come from atypical sensory processing (which leads to sensory sensitivities or rigid food preferences) and difficulty with self-regulation (which affects hunger cues and social mealtime interactions).
Some common feeding challenges include:
- Sensory Sensitivities – Certain textures, colors, temperatures, or mixed foods may be overwhelming.
- Food Jagging – Eating the same food repeatedly, then suddenly refusing it.
- Rigid Eating Preferences – Strong brand loyalty, specific plate placement, or the need for foods to be separated. These types of feeding disorders affect 46–89% of children with ASD.
- Low Appetite or Overeating – Can be caused by sensory overload, medication effects, or difficulty with self-regulation.
- Nutritional Deficiencies – Common deficiencies in autism include vitamin D, fiber, zinc, iron, vitamin A, and B vitamins.
- Poor Gut Health – 83–91% of children with ASD experience GI symptoms like constipation, diarrhea, and abdominal pain.
Autism Food List
[convertkit form=7740226]Fiber-Rich Foods (Prebiotics)
Research shows that children with autism often have an imbalance in gut bacteria, which may contribute to digestive issues like constipation, diarrhea, and bloating.
Since the gut and brain communicate through the gut-brain axis, improving gut health with fiber-rich foods may help regulate mood, reduce irritability, and support focus and learning.
- Grains (whole wheat pasta, whole grain bread, whole wheat tortillas, oats, quinoa, brown rice, barley, farro, bulgur, buckwheat, rye, amaranth, millet)
- Vegetables (broccoli, sweet potatoes, carrots, Brussels sprouts, spinach, kale, peas, artichokes, cauliflower, zucchini, green beans, beets, cabbage, mushrooms, eggplant)
- Fruits (apples, pears, berries, bananas, oranges, avocados, strawberries, raspberries, blackberries, prunes, figs, mangoes, peaches, apricots, kiwifruit)
- Legumes (lentils, black beans, chickpeas, kidney beans, navy beans, pinto beans, lima beans, edamame, split peas, soybeans)
- Nuts & Seeds (almonds, chia seeds, flaxseeds, sunflower seeds, walnuts, pistachios, pumpkin seeds, sesame seeds, hemp seeds, peanuts)
- Starches (sweet potatoes, regular potatoes, yams)
Protein-rich Foods
High-protein diets help kids with ASD absorb calcium for stronger bones and keep them feeling fuller longer.
This can reduce hunger, snacking, and sugar cravings, helping to maintain more stable blood sugar levels. Balanced blood sugar can support better mood and behavior throughout the day.
A good goal for your child’s protein intake is slightly above the Recommended Daily Allowance (RDA) of protein. For most kids, this looks like:
- 1-3 years: 13 grams of protein per day
- 4-8 years: 19 grams of protein per day
- 9-13 years: 34 grams of protein per day
- 14-18 years: 46-52 grams of protein per day (depending on gender)
Good sources of protein for kids with ASD include:
- Animal-based Protein (chicken, turkey, beef, pork, fish, eggs, turkey bacon, lamb, venison, shellfish)
- Dairy Protein (milk, cheese, yogurt, cottage cheese, kefir)
- Legume-based Protein (lentils, chickpeas, black beans, kidney beans, pinto beans, edamame, peas, soybeans, split peas)
- Nuts & Seeds (almonds, peanuts, walnuts, cashews, sunflower seeds, chia seeds, flaxseeds, pumpkin seeds, hemp seeds)
- Plant-based Protein (tofu, tempeh, quinoa, edamame, spirulina, hemp protein, chickpea pasta)
- Protein Supplements (protein powder, protein bars)
If your kiddo struggles with getting enough protein, check out my Complete Guide for Protein for Picky Eaters here!
Healthy Fats
Fats rich in omega-3 fatty acids can help reduce inflammation naturally and play a crucial role in supporting brain structure and function.
- Animal-based Healthy Fats (avocado, fatty fish like salmon, mackerel, sardines, eggs, grass-fed butter, full-fat dairy)
- Nuts & Seeds (almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds, sunflower seeds, hemp seeds, cashews)
- Oils (olive oil, avocado oil, coconut oil, flaxseed oil, walnut oil, hemp oil, sesame oil)
- Plant-based Healthy Fats (avocados, olives, coconut, coconut butter, nut butters like almond, peanut, cashew)
- Fish-based Healthy Fats (salmon, sardines, mackerel, herring, anchovies, trout)
Natural Probiotics
Dysregulated gut bacteria can lead to both neurobehavioral and gut issues in individuals with ASD due to the gut-brain connection. Foods rich in natural probiotics can help improve gastrointestinal health and support better behavioral regulation
- Yogurt (with live active cultures)
- Kefir
- Sauerkraut
- Kimchi
- Miso
- Tempeh
- Pickles (fermented in brine)
- Natto
- Lassi
- Fermented cheeses (like Gouda, cheddar, or Swiss)
B-Complex and Iron-Rich Foods
These are two very common deficiencies in ASD!
B-vitamin deficiencies can impact energy levels, mood, and brain function, while low iron can lead to fatigue, poor concentration, and weakened immune function.
Luckily, many foods rich in B vitamins and iron come from the same sources.
- Sardines
- Tuna
- Salmon
- Turkey
- Spinach
- Kale
- Swiss chard
- Lentils
- Chickpeas
- Fortified cereals
- Quinoa
- Tofu
- Egg
Foods to Limit or Avoid for Autism
Restrictive diets are generally not helpful for autism. Instead of focusing solely on what to remove, it’s more beneficial to emphasize what can be added to support health and well-being.
However, some research suggests that limiting (but not completely eliminating) certain foods may be helpful, in addition to maintaining a healthy, balanced diet.
Here are some foods to consider limiting or avoiding for children with autism:”
- High-Sugar & Ultra-Processed Foods – Can contribute to energy crashes and mood swings.
- Food Dyes – While food dyes don’t cause autism, some children may experience increased hyperactivity. Avoid when possible, but they don’t need to be eliminated entirely.
- Excess Caffeine or Stimulants – Found in soda and energy drinks, these can contribute to hyperactivity and anxiety.
Common Misconceptions in ASD Nutrition
Gluten-Free, Dairy-Free Diets
While some believe these diets reduce autism symptoms, research is limited and does not strongly support their effectiveness. These diets can also lead to nutritional deficiencies and social challenges.
Keto Diet
Some studies suggest a keto diet may improve social behaviors, but due to its restrictive nature, it’s not practical for most children. Instead, focus on reducing added sugars and refined carbs while maintaining a balanced diet.
The Importance of “Safe” Foods in Autism
Safe foods are those a child consistently eats and feels comfortable with. Safe foods provide predictability and reduce mealtime stress.
Since children with autism often have food neophobia (fear of new foods), it’s important to include at least one safe food at each meal. Sitting down with your child to create a “safe foods list” can make meal planning easier and reduce stress for both of you.
Feeding Tips for Kids with Autism
- Repeated Exposures – Kids with autism may need even more exposure to a new food before feeling comfortable with it.
- Routine & Predictability – Keeping a consistent mealtime routine can help with food acceptance.
- Food Chaining – This involves making small, gradual changes to a child’s preferred foods. Use the “5 T’s” method: change the Taste, Temperature, Type (brand), Texture, or Time of day the food is offered.
- When to Consider Supplements – If your child has nutrient gaps, consider supplements under professional guidance.
- Getting Professional Support – Managing autism-related feeding challenges can be overwhelming. As a pediatric dietitian specializing in autism, I help families with meal planning, supplement recommendations, and ensuring kids are nutritionally thriving. Schedule a free 10-minute call to get your family’s nutrition game plan started.
Feeding a child with autism is a journey, not a one-size-fits-all approach. Focus on balance, not perfection. If you need personalized support, I’m here to help—schedule a free consultation today!
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