Diet plays a crucial role in managing multiple sclerosis (MS), a chronic neurological condition that affects the central nervous system. While there is no cure for MS, research suggests that adopting a healthy diet can help reduce inflammation, improve energy levels, and support overall well-being.
In this guide, we’ll explore the best foods to eat and avoid with MS and compare different dietary approaches tailored to MS patients.
Foods to Eat with MS (Multiple Sclerosis)
Choosing the right foods can make a significant difference in managing MS symptoms and promoting brain and nerve health. A well-balanced diet can help reduce inflammation, support immune function, and improve energy levels.
Some key food groups to incorporate into your diet include:
Omega-3 Fatty Acids
Why they help: Omega-3 fatty acids have strong anti-inflammatory properties that may help protect nerve cells from damage. Since MS involves an overactive immune response that leads to inflammation, omega-3s can help modulate this response and may even result in a reduced relapse rate. They also promote cardiovascular health and cognitive function.
Where to find them: Fatty fish like salmon, mackerel, and sardines, as well as plant-based sources like flaxseeds, chia seeds, and walnuts.
Leafy Greens and Vegetables
Why they help: These vegetables are packed with vitamins A, C, and K, along with folate and fiber, all of which support overall health. The antioxidants in leafy greens help combat oxidative stress, which is a major contributor to nerve damage in MS. They also support brain function and may enhance mood and energy levels.
Where to find them: Spinach, kale, Swiss chard, arugula, broccoli, and bell peppers.
Berries
Why they help: Berries are rich in flavonoids and antioxidants that protect nerve cells from damage and reduce inflammation. They also help improve blood flow to the brain, which is crucial for cognitive function. Some studies suggest that a diet rich in berries can support memory and mental clarity.
Where to find them: Blueberries, strawberries, blackberries, raspberries, and cranberries.
Whole Grains
Why they help: Whole grains provide sustained energy and help regulate blood sugar levels, preventing the energy crashes that can worsen MS fatigue. They are also rich in fiber, which supports digestive health and helps maintain a healthy gut microbiome—important since gut health is linked to immune function.
Where to find them: Brown rice, quinoa, oats, barley, and whole wheat products.
Lean Proteins
Why they help: Protein is essential for muscle maintenance and repair, which is particularly important for people with MS who may experience muscle weakness. Lean protein sources also provide essential amino acids that support immune function and overall body strength.
Where to find them: Skinless poultry (chicken, turkey), tofu, tempeh, lentils, chickpeas, black beans, and eggs.
Healthy Fats
Why they help: Monounsaturated and polyunsaturated fats support brain health and reduce inflammation in the body. These fats help maintain the protective myelin sheath around nerves, which is damaged in MS. Healthy fats also support hormone regulation and heart health.
Where to find them: Avocados, olive oil, nuts (almonds, walnuts, cashews), seeds (flaxseeds, sunflower seeds), and fatty fish.
Probiotic-Rich Foods
Why they help: The gut microbiome plays a significant role in immune function, and research suggests that gut health may influence MS progression. Probiotics help maintain a healthy balance of gut bacteria, which can reduce inflammation and support digestion.
Where to find them: Yogurt with live cultures, kefir, sauerkraut, kimchi, miso, and kombucha.
A well-rounded, nutrient-dense diet is essential for managing MS symptoms and supporting overall health. While these food groups offer powerful benefits, it’s important to maintain variety and balance in your diet.
Additionally, always consult your doctor before making significant dietary changes, especially if you are on medications that may interact with certain foods.
What are the Best Foods to Help With MS Fatigue?
Generally, fatigue is one of the most common and debilitating symptoms of MS. Choosing nutrient-dense foods that provide sustained energy can help manage fatigue more effectively.
Some healthy food options to combat MS fatigue include:
- Complex Carbohydrates: Whole grains like quinoa, brown rice, and oatmeal provide slow-releasing energy to help prevent energy crashes.
- Iron-Rich Foods: Spinach, lentils, and lean red meat support oxygen transport in the blood, reducing feelings of exhaustion.
- B Vitamins: Eggs, dairy, bananas, and fortified cereals help convert food into energy and support nerve function.
- Hydrating Foods: Cucumbers, watermelon, and coconut water help prevent dehydration, which can contribute to fatigue.
- Protein-Packed Snacks: Greek yogurt, nuts, and hummus provide a steady source of energy and help maintain muscle strength.
- Coffee: When used in moderation, black coffee can provide an energy boost, improving concentration and attention span.
While none of these are a silver bullet, each of these can combat fatigue and leave individuals feeling less depleted and more energized throughout the day.
Foods to Avoid with MS (Multiple Sclerosis)
Certain foods can increase inflammation, trigger symptoms, or lead to other health complications. Individuals with MS should consider limiting or avoiding:
- Processed Foods: Packaged snacks, fast food, and refined carbohydrates contribute to inflammation and may worsen MS symptoms.
- Saturated and Trans Fats: Found in fried foods, butter, and processed meats, these fats can increase inflammation and negatively impact cardiovascular health.
- Sugar and Artificial Sweeteners: Excess sugar intake can lead to fatigue, inflammation, and blood sugar imbalances, while artificial sweeteners may trigger neurological symptoms.
- Dairy Products: Some studies suggest that dairy may contribute to increased inflammation and exacerbate MS symptoms in some individuals, but evidence is limited.
- Gluten: While research is inconclusive, some MS patients report symptom relief when following a gluten-free diet.
- Excessive Caffeine and Alcohol: Both can contribute to dehydration, fatigue, and bladder dysfunction, which are common issues for MS patients.
Comparing Different Diets for Multiple Sclerosis
Plant-Based Diet and Multiple Sclerosis
A plant-based diet emphasizes fruits, vegetables, legumes, and whole grains while eliminating or significantly reducing animal products. Research suggests that a plant-based diet may help with measures of fatigue, BMI and metabolic biomarkers such as total cholesterol and insulin.
Benefits of Plant Based Diet and MS:
- Rich in antioxidants and fiber, which help reduce oxidative stress and inflammation.
- Supports gut health, which is linked to immune function.
- Can help reduce fatigue.
- May help manage weight, which is important for individuals with mobility challenges.
Challenges of Plant Based Diet and MS:
- Requires careful planning to ensure adequate protein, iron, and vitamin B12 intake.
Ketogenic Diet and Multiple Sclerosis
The ketogenic (keto) diet is a high-fat, low-carbohydrate diet that shifts the body into a state of ketosis. Some research suggests that ketosis may have neuroprotective effects, potentially reducing MS symptoms.
Benefits of the Ketogenic Diet and MS:
- May help reduce neuroinflammation.
- Can improve energy levels over time by providing the brain with ketones for fuel.
- Shows potential neuroprotective effects and positive impacts on disease outcome
Challenges of Ketogenic Diet and MS:
- Can be difficult to sustain long-term.
- May cause digestive issues or nutrient deficiencies if not well-balanced.
- Limited research on safety and efficacy.
Paleo Diet and Multiple Sclerosis
Overall, the Paleo diet focuses on whole, unprocessed foods, eliminating grains, dairy, and legumes. Some studies have suggested that this diet could be useful in the treatment and management of MS through symptom relief and improved function.
Benefits of Paleo Diet and MS:
- Encourages consumption of anti-inflammatory foods.
- Eliminates processed and refined carbohydrates.
Challenges of Paleo Diet and MS:
- Can be restrictive and difficult to follow.
- Restriction of certain foods may increase the risk of micronutrient deficiencies.
Swank Diet and Multiple Sclerosis
The Swank diet, designed in 1948 specifically for MS, is a low-fat diet that restricts saturated fats and emphasizes whole foods. It was proposed by Dr. Roy Swank alongside his research showing delayed MS progression in his patients and improved quality of life.
Benefits of Swank Diet for MS:
- Focuses on lean proteins and omega-3s.
- Limits saturated fat intake, which may reduce inflammation.
Challenges of Swank Diet for MS:
- Can be restrictive and requires strict adherence.
- Research is limited on its effectiveness
Mediterranean Diet and Multiple Sclerosis
The Mediterranean diet emphasizes whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats, particularly olive oil. Closely related to the MIND diet, the Mediterranean diet has been widely studied for its anti-inflammatory benefits, making it a promising option for MS patients.
Benefits of Mediterranean Diet for MS:
- Rich in omega-3 fatty acids, which may protect against nerve damage.
- High in antioxidants and fiber, promoting gut and immune system health.
- Includes healthy fats that may support brain function and reduce inflammation.
Challenges of Mediterranean Diet for MS:
- Requires careful portion control to avoid excessive calorie intake.
- May take time to adjust for those accustomed to highly processed foods.
MS Diet and Nutrition is An Important Piece of Recovery
While no single diet can cure MS, making informed dietary choices can help manage symptoms and improve overall well-being. Incorporating anti-inflammatory foods, avoiding processed and inflammatory foods, and exploring different dietary approaches can empower MS patients to take control of their health.
Remember, before making any major dietary changes, it’s important to consult with a healthcare professional or nutritionist to determine the best approach based on individual needs and medical history.
We hope this guide helps!
