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.

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.

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.

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.

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.

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.

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.

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.

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!

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.

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.

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.

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.

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.

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.

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.