If your child struggles to sit still, finish tasks or stay focused at school, you’re not alone. Many parents notice their children finding it hard to concentrate, even when they’re bright and curious. The good news? Improving concentration doesn’t always mean labels or medication. Sometimes, the key is understanding what’s happening inside your child’s body — particularly their gut, diet and brain connection.
As a family coach, I often remind parents that a child’s body and brain work as one system. When digestion is healthy and neurons are firing well, focus and calm naturally follow. Let’s look at five natural, evidence-based ways to boost your child’s concentration through simple, holistic changes.
1. Feed the Gut, Fuel the Brain
Scientists now call the gut the body’s “second brain.” It’s filled with trillions of bacteria that communicate with the neurons in your child’s brain through what’s known as the gut–brain axis.
When this system is out of balance — often from processed foods, sugar, or stress — the brain receives mixed signals. That can show up as poor focus, mood swings, or low energy.
To strengthen this connection:
- Include unprocessed foods in every meal — fruit, vegetables, nuts and seeds.
- Add fermented foods like yoghurt, kefir, sauerkraut or miso to improve digestion.
- Eliminate foods with artificial colours, flavours and preservatives — these can affect behaviour and attention.
- Eliminate foods that are hard to digest and disrupt the body’s systems – dairy, gluten, corn and soy products.
A recent European study found that when children followed a short elimination diet, many experienced major improvements in concentration and behaviour, even losing their previous diagnosis. It showed how closely diet, digestion and brain health are linked.
Tip: Create a colourful plate. The more natural colour in your child’s food, the wider the range of nutrients for their brain.
2. Balance Blood Sugar for Steady Focus
Just like adults, children’s brains need a steady supply of glucose — their main energy source. When blood sugar spikes and crashes, it can cause mood swings, irritability, and restlessness.
Simple strategies to stabilise blood sugar include:
- Start the day with protein — eggs or gluten and sugar free muesli.
- Avoid sugary cereals and drinks. Choose water instead of juice or soft drinks.
- Offer balanced snacks such as fresh fruit and raw vegetables (carrots and cucumbers are great!).
When your child’s blood sugar is balanced, they’ll find it easier to think clearly, stay calm and maintain concentration through school hours.
3. Feed Neurons with the Right Fats
Your child’s brain is made up of around 60 percent fat, much of it in the form of myelin, a fatty layer that insulates nerve cells (neurons) and helps them send messages quickly.
Without enough healthy fats, neurons can’t communicate as efficiently — leading to slower thinking and poor concentration.
Include:
- Omega-3 fatty acids from supplements. Fish that used to be high in these fats like salmon, sardines and tuna are no longer due to farming practises.
- Plant-based fats from avocado, chia seeds, flaxseed and walnuts.
- Eliminate trans fats from deep-fried or highly processed foods.
Research has shown that omega-3s not only support brain structure but also improve attention, memory and learning.
4. Support Digestion and Nutrient Absorption
Even with a great diet, your child’s body needs to absorb those nutrients properly. Digestive issues such as constipation, bloating, or food sensitivities can block the nutrients that neurons rely on to function.
To improve digestion naturally:
- Encourage your child to eat slowly and chew well — digestion starts in the mouth.
- Offer fibre-rich foods like veggies, and legumes to keep the gut moving.
- Make sure they drink plenty of water throughout the day. Use a filter.
- Prioritise sleep, which allows the gut lining and neurons to repair overnight.
Some children benefit from a simple gut reset — reducing processed foods while adding probiotic-rich options. This can help rebalance gut bacteria and enhance focus.
Tip: If your child often feels “tummy tight” or anxious, their nervous system may be reacting to digestive discomfort. Gentle belly breathing before meals can help relax the gut and support better nutrient absorption.
5. Create a Calm Environment That Supports the Body and Mind
A calm mind starts with a calm body. The foods your child eats and the environment they live in both influence their nervous system, which controls attention and self-regulation.
Here’s how parents can help at home:
- Establish rhythm: Regular meals, bedtimes, and screen breaks create predictability, which helps the brain focus.
- Encourage movement: Physical activity improves oxygen flow and releases neurotransmitters that boost focus.
- Get outdoors: Sunlight triggers serotonin, helping your child feel calm and alert.
- Model calm eating: Family meals without distractions improve digestion and connection.
When parents slow the pace, children’s bodies often follow. Focus isn’t just a skill — it’s a state of regulation that can be nurtured through small, consistent daily habits.
Understanding the Science: How Diet Affects Brain Neurons
At a biological level, what your child eats determines how their neurons fire and connect. Nutrients such as B vitamins, iron, zinc, magnesium, and omega-3 fats are essential for producing neurotransmitters — the brain’s chemical messengers responsible for focus, motivation and mood.
If these nutrients are low, neurotransmitters like dopamine and serotonin can fall out of balance, making it harder for your child to pay attention or feel settled.
That’s why focusing on diet, digestion and gut health isn’t just about nutrition — it’s about helping your child’s brain work at its best.
Improving your child’s concentration doesn’t happen overnight, but small steps can make a big difference. Start by observing how foods affect their focus, mood and energy levels. Keep meals balanced, colourful and as close to nature as possible.
If you’re unsure where to start, remember: you don’t have to figure it out alone.
At Calm Kids Coach, I help parents understand how their child’s body, brain and emotions work together — and how small, practical changes can transform daily life.
If you’d like personalised guidance for your child’s focus and wellbeing, you can book a free chat with me at
https://annaware.com.au/book-a-free-session/.
Together, we can uncover what your child’s body is trying to tell you and create a plan that supports calm, concentration and confidence — naturally.