What foods are good for tics? A guide to diet and neurological health

November 20, 2025 •

4 min read

Research indicates that certain nutritional deficiencies and gut imbalances may correlate with the severity of tic disorders. Learning what foods are good for tics and which to avoid is a complementary strategy for supporting overall neurological wellness and potentially reducing symptoms.

Quick Summary

A diet rich in omega-3s, magnesium, and vitamin B6 may help support neurological function and ease tic symptoms. Conversely, certain foods high in sugar, caffeine, and artificial additives may exacerbate tics. A focus on whole, nutrient-dense foods and gut health is key.

Key Points

Omega-3s are beneficial: Found in fatty fish, flaxseeds, and walnuts, Omega-3 fatty acids support brain health and can help reduce tic-related distress.
Magnesium and B6 matter: Nutrient-rich foods like leafy greens, legumes, and fish can provide magnesium and vitamin B6, which are linked to improved nervous system regulation.
Avoid stimulants: Caffeine from coffee, tea, and soda is commonly reported to worsen tics and should be minimized or avoided.
Limit sugar and additives: Refined sugars, artificial sweeteners, and preservatives can destabilize blood sugar and potentially trigger or intensify tics in some individuals.
Consider an elimination diet: Tracking personal triggers, such as gluten or dairy, through a journal or temporary elimination diet may reveal specific foods that exacerbate symptoms.
Prioritize gut health: The gut-brain axis links digestive health to neurological function, suggesting that a balanced microbiome supported by probiotics and prebiotics can positively impact tics.

Understanding the Gut-Brain Axis and Tics

The connection between the gut and the brain, known as the gut-brain axis, is a critical area of research for many neurological conditions, including tic disorders like Tourette's syndrome. An imbalance in gut flora, or dysbiosis, can trigger inflammation that may influence neurotransmitter systems in the brain. Since tics are linked to neurotransmitter dysfunction, especially involving dopamine, a healthy gut microbiome and an anti-inflammatory diet are promising areas to explore for symptom management. Some studies suggest that children with tic disorders may have different gut bacteria profiles compared to typically developing children. By nurturing gut health, it may be possible to influence nervous system communication and promote a calmer neurological state.

Key Nutrients and Food Sources That Support Neurological Health

Supporting your nervous system with key nutrients can play a vital role in managing tics. While not a cure, a nutrient-dense diet can provide a solid foundation for neurological function. Some of the most promising nutrients include Omega-3 fatty acids, magnesium, and vitamin B6.

Omega-3 Fatty Acids for Brain Function

Omega-3s, particularly EPA and DHA, are healthy fats crucial for brain health and reducing inflammation. A 2012 study found that Omega-3s could help with tic-related impairment, though not necessarily reducing tic severity scores. Including these in your diet can support brain cell membrane health and neurotransmitter function.

Fatty Fish: Salmon, mackerel, sardines, and anchovies are excellent sources of EPA and DHA.
Seeds: Flaxseeds and chia seeds offer the plant-based omega-3, ALA, which the body can convert to EPA and DHA.
Walnuts: These nuts are a great source of ALA.

Magnesium and Vitamin B6 for Nervous System Regulation

Magnesium is known as a muscle relaxant and plays a role in nerve impulse transmission. Vitamin B6 is a crucial cofactor that helps with the synthesis of neurotransmitters like dopamine and serotonin. Small studies on children with Tourette's syndrome have shown positive results with magnesium and vitamin B6 supplementation, suggesting food sources are also beneficial.

Magnesium-Rich Foods: Incorporate leafy greens (spinach, kale), legumes, whole grains, nuts, and seeds into your meals.
Vitamin B6 Sources: Good dietary sources include fish (tuna, salmon), poultry, legumes, fruits (bananas), and some vegetables.

Probiotic and Prebiotic Foods for Gut Health

A healthy gut microbiome is essential for optimal brain-gut axis communication. Probiotic and prebiotic foods can help restore balance and reduce gut-related inflammation.

Probiotics: Fermented foods like yogurt, kefir, and sauerkraut introduce beneficial bacteria to the gut.
Prebiotics: These indigestible fibers feed good bacteria. Sources include oats, bananas, onions, and asparagus.

Foods and Additives to Approach with Caution

Anecdotal reports and some preliminary studies suggest that certain substances can exacerbate tics in sensitive individuals. Many families find keeping a food diary helpful for identifying specific personal triggers.

Caffeine and Theine: Stimulants found in coffee, tea, cola, and energy drinks may overstimulate the dopamine system, potentially increasing tics.
Refined Sugar and Sweeteners: High sugar intake can cause blood sugar instability and impact dopamine levels. A study found a correlation between tic deterioration and consumption of refined sugar and artificial sweeteners.
Artificial Additives: Artificial food dyes, flavorings, and preservatives are often cited as potential triggers for increased tics in children.
Gluten and Dairy: For some individuals, a sensitivity to gluten or dairy can cause inflammation that worsens tics. Some parents have reported significant improvement after removing these from their child's diet.

Benefical Foods vs. Potential Triggers: A Comparison Table


Feature	Beneficial Foods/Nutrients	Potential Trigger Foods	Rationale	Research Basis
Nutrients	Omega-3s, Magnesium, Vitamin B6	High sugar, Additives	Supports nervous system, calms inflammation	Multiple studies
Food Types	Fatty fish, Leafy greens, Nuts, Seeds	Processed foods, Candy, Soda	Nutrient-dense, anti-inflammatory	Supports general health
Gut Impact	Probiotics (Yogurt, Kefir), Fiber	Sugar, Artificial sweeteners	Balances gut microbiome, reduces inflammation	Gut-brain axis research
Neurological Effect	Stabilizes neurotransmitters (Dopamine, GABA)	Overstimulates dopamine pathways	Promotes nervous system calm	Affects dopaminergic system
Behavioral Impact	Supports mood, improves focus	Can increase hyperactivity, anxiety	Reduces associated behavioral symptoms	Linked comorbidities

How to Create a Tic-Friendly Diet Plan

Changing dietary habits can be challenging, so it's best to approach it systematically. Working with a healthcare professional or a registered dietitian is always recommended for personalized advice and to ensure nutritional needs are met.

Keep a Food and Tic Journal: For 2-4 weeks, record your child's daily food and drink intake along with any tic frequency or severity changes. This can help identify potential personal triggers.
Focus on Whole Foods: Prioritize a diet rich in fresh fruits, vegetables, lean proteins, and whole grains. This naturally reduces intake of processed items.
Start with One Elimination: Instead of a drastic overhaul, try eliminating one suspected trigger, like high-sugar snacks or caffeine, for a few weeks to see if there is any change in symptoms.
Boost Key Nutrients: Make conscious efforts to include food sources of omega-3s, magnesium, and vitamin B6 in daily meals.
Support Gut Health: Introduce probiotic-rich foods and fiber to support a healthy gut microbiome.

Conclusion: A Balanced Approach to Diet and Tic Management

While there is no single food that can cure tics, a proactive dietary approach can be a safe and effective complementary strategy for managing symptoms. By focusing on whole, nutrient-dense foods, supporting gut health, and being mindful of potential triggers like caffeine and sugar, individuals and families can positively influence neurological health. The research on the gut-brain axis provides a compelling foundation for these strategies, though individual responses vary. Always consult with a healthcare professional before making significant dietary changes or starting supplements to ensure it's appropriate for your specific situation. A comprehensive approach that includes medical guidance, lifestyle adjustments, and behavioral therapy offers the best outcome for effectively managing tic disorders.

Tourettes Action: Other Approaches to Help Manage TS

Frequently Asked Questions

No, there is no evidence that diet alone can cure tics or Tourette's syndrome. However, adopting a healthy diet rich in specific nutrients can be a safe and effective complementary strategy for managing symptoms and supporting overall neurological health.

Some of the most researched nutrients for managing tics include Omega-3 fatty acids (EPA and DHA), magnesium, and vitamin B6. These nutrients play key roles in brain function, nerve health, and neurotransmitter regulation.

Not everyone with tics will have the same triggers, but many reports link increased tics to stimulants like caffeine, high sugar intake, and artificial additives. It is often recommended to limit or avoid these and observe any changes.

Keeping a detailed food and tic journal can help identify personal triggers. Track everything you eat and drink, noting any changes in tic frequency or severity. Because tic reactions can be delayed, track for at least a few weeks to spot patterns.

Yes, emerging research highlights the importance of the gut-brain axis. An imbalanced gut microbiome and related inflammation may contribute to neurological symptoms like tics. Supporting gut health with probiotics and whole foods is a growing area of interest.

The best approach is gradual. Start by focusing on a nutrient-dense, whole-food diet while eliminating one potential trigger at a time, such as refined sugar. Work with a healthcare professional or dietitian to ensure the dietary changes are healthy and appropriate.

Some small studies have shown promise with supplements like Omega-3s and Magnesium with Vitamin B6, particularly for those with deficiencies. However, supplements should complement, not replace, a healthy diet and medical treatment. Always consult a healthcare provider before starting any new supplement regimen.