Foods That Increase Aggression in Kids: How Diet Affects Behavior

Coach Patty, HealthSmart! Kids
Mar 5, 2024
4 min read

Updated: Apr 28

An angry little boy kicking at his father

As a parent, it's tough when your child shows aggressive behavior. You might find yourself wondering why it's happening and how you can stop it before it escalates. Aggression in kids can look like hitting, kicking, biting, yelling, name-calling, or making threats. These behaviors can be frustrating to manage, but understanding the underlying causes can help you better address them.

One factor that might be contributing to your child's aggression is their diet. Keep reading to learn more about how food and aggression in kids are connected, which dietary triggers for child aggression you should watch out for, and how you can manage aggression through diet and lifestyle changes.

What Causes Aggression in Kids?

When kids face stress—whether from emotional issues, physical discomfort, or everyday challenges—their bodies release a hormone called cortisol. While cortisol is important for helping your child manage stress, too much of it over time can lead to increased aggression. High cortisol levels can cause feelings of frustration and anger, making it harder for your child to stay calm or happy. If your child is feeling stressed often, it might explain why they sometimes act out.

It’s important to remember that kids may not always understand why their behavior is hurtful or how it affects others. This can lead to them lashing out in anger without realizing the consequences of their actions. Often, children may struggle to connect their feelings to their behavior, especially if they're feeling overwhelmed or stressed. By addressing these underlying emotional triggers, you can guide them toward better emotional regulation. Understanding how stress and diet influence your child’s behavior gives you the tools to support them in managing their emotions and reactions more effectively.

Foods That Trigger Aggression in Kids

Certain foods may be contributing to your child’s aggressive behavior. Research has shown that processed foods, filled with additives and simple carbohydrates, are often linked to aggression in kids. These types of foods may be convenient, but they can have a negative impact on your child’s mood and behavior.

Some common dietary triggers for child aggression include:

Simple Carbohydrates – Foods like white bread, crackers, sugary cereals, and snacks with added sugars can cause blood sugar spikes followed by crashes, which may increase irritability and lead to aggressive outbursts.
Artificial Colors and Additives – Food dyes, artificial flavors, and preservatives are commonly found in processed foods and have been associated with hyperactivity and irritability in kids.
Caffeine – While not always obvious, caffeine in chocolate or certain sodas can overstimulate your child’s system and contribute to aggression.
Excessive Sugar – Foods with added sugar can cause blood sugar spikes, leading to mood swings and irritability that may result in aggressive behavior.

Being mindful of these dietary triggers can help you make healthier food choices for your child, potentially reducing the likelihood of aggressive episodes.

Foods That Can Help Reduce Aggression

On the flip side, certain foods can help reduce aggression and promote better behavior. Focusing on a balanced, nutrient-rich diet can support your child’s mood and emotional well-being. Here's how:

Whole Grains and Legumes – These foods are rich in complex carbohydrates and help produce serotonin, the "feel-good" neurotransmitter that can calm aggression and promote happiness.
Vegetables and Fruits – Packed with vitamins, minerals, and antioxidants, these foods are essential for healthy brain development and can help keep your kid's mood stable.
Nuts and Seeds – These contain healthy fats and proteins that support serotonin production, helping to regulate your child’s mood and reduce irritability.
Organic Yogurt – Rich in probiotics, organic yogurt (both dairy and dairy-free) supports a healthy gut and strengthens your child’s immune system, contributing to overall well-being and better emotional balance.

By incorporating these foods into your kid’s diet, you can promote a calmer, happier mood and potentially reduce aggressive behavior.

A family making a salad together in the kitchen

Healthy Lifestyle Habits for Managing Aggression

In addition to diet, there are other healthy habits you can encourage to help reduce your kid's aggression and improve their overall emotional regulation. Here are a few key habits to focus on:

Prioritize Sleep – Ensure your child gets enough sleep each night. Proper rest helps regulate emotions and reduces irritability, making it easier for your kid to manage their feelings and behavior.
Encourage Regular Exercise – Physical activity helps improve mood and boosts brain function. Encouraging your child to be active, whether through sports or outdoor play, can help them release pent-up energy and reduce stress.
Promote Positive Relationships – Healthy relationships with family and friends can help your child feel supported and secure, which can reduce the likelihood of aggression. Encourage positive interactions and teach your child how to communicate effectively with others.
Limit Screen Time – Too much screen time can increase cortisol levels and stress in kids. By limiting TV, video games, and other screen activities, you can help your child feel less overstimulated and more focused on real-world interactions.

By combining these lifestyle changes with a healthier diet, you'll be setting your child up for success in managing aggression and building better emotional regulation skills.

Conclusion

Food plays a significant role in your child’s behavior, including their tendency toward aggression. By reducing processed foods and focusing on nutrient-rich meals, you can help balance your child’s mood and promote more positive behaviors. Being mindful of dietary triggers for child aggression, such as sugar and artificial additives, and introducing foods that support healthy brain function can make a big difference in managing aggression through diet.

Remember, a healthy diet isn’t just about keeping your child’s body strong; it’s also about helping them feel happier, calmer, and more at peace. With a combination of the right foods and healthy habits, you can support your child in thriving emotionally and behaviorally.