The Best Foods for MS (Multiple Sclerosis)

The best foods for MS (Multiple Sclerosis) are fruits and vegetables, whole grains, lean proteins, nuts and seeds, leafy greens, berries, legumes, and turmeric. Others are avocado, olive oil, coconut oil, fortified milk, mushrooms, fortified cereals, and bread. Avoid red meat, cheese, and foods high in sodium. As well as fried, processed, and sugary foods.

What is MS?

MS (Multiple sclerosis) is a chronic autoimmune disease that affects the central nervous system, causing a range of symptoms including fatigue, muscle weakness, and impaired coordination.

While there is no cure for MS, there are many strategies that can help in managing MS symptoms and improving quality of life. One of the most important of these strategies is nutrition. Adopting an MS-friendly diet is critical.

In this article, we will explore the role of nutrition in managing multiple sclerosis, and provide tips for creating a diet that supports health and wellness.

What Causes MS?

The exact causes of Multiple Sclerosis (MS) are still not fully understood, but it is thought to be a combination of genetic and environmental factors.

Some research suggests that certain viruses or bacteria may trigger the immune system to attack the myelin sheath that surrounds nerve fibers in the central nervous system, leading to inflammation and damage. Additionally, some genetic variations may increase the risk of developing MS.

However, it’s important to note that having these risk factors does not necessarily mean that someone will develop MS. More research is needed to fully understand the causes of this complex condition.

What Are The Symptoms of MS?

Multiple sclerosis leads to a range of symptoms including:

1. Muscle weakness and stiffness
2. Fatigue
3. Numbness or tingling
4. Blurred or double vision
5. Difficulty with coordination and balance
6. Cognitive impairment

Types of MS

There are several types of multiple sclerosis, each with different patterns of symptom progression:

1. Relapsing-remitting MS (RRMS) - The most common form of MS, characterized by periods of symptom flare-ups (relapses) followed by periods of remission.
2. Primary-progressive MS (PPMS) - A less common form of MS, characterized by a steady progression of symptoms without periods of remission.
3. Secondary-progressive MS (SPMS) - A form of MS that begins as RRMS and then progresses to a steady decline in function without remission periods.

What Are The Best Foods For MS?

Anti-inflammatory Foods

An anti-inflammatory diet is one that is rich in foods that have been shown to reduce inflammation in the body. This can be particularly important for individuals with multiple sclerosis, as inflammation is thought to play a role in the development and progression of the disease. Foods that are high in anti-inflammatory compounds include:

1. Fruits and vegetables - Rich in antioxidants and anti-inflammatory compounds like polyphenols, carotenoids, and vitamin C.
2. Whole grains - High in fiber and other nutrients that promote gut health and reduce inflammation. Examples are brown rice, quinoa, and whole wheat.
3. Lean proteins - Such as fish, poultry, and plant-based sources like tofu and legumes such as beans, lentils, and chickpeas.
4. Nuts and seeds - High in healthy fats and antioxidants. Such as almonds, walnuts, and chia seeds
5. Leafy greens, such as spinach, kale, and collard greens.
6. Berries, such as blueberries, raspberries, and strawberries.
7. Turmeric is a spice that has been used for thousands of years for its medicinal properties

High-fat, Low-carbohydrate Foods

While it may seem counterintuitive, high-fat, low-carbohydrate foods may be beneficial for some individuals with multiple sclerosis. This type of diet is thought to reduce inflammation and improve cognitive function, both of which can be important for managing the disease. Foods that are high in healthy fats and low in carbohydrates include:

1. Avocado
2. Olive oil
3. Coconut oil
4. Nuts and seeds, such as almonds, walnuts, and chia seeds
5. Fatty fish like salmon and tuna.

Vitamin D

Vitamin D is an important nutrient for overall health and may be particularly important for individuals with multiple sclerosis. Research has shown that low levels of vitamin D are associated with an increased risk of developing the disease and that supplementation may help reduce disease activity.

Check your vitamin D level and measure inflammation levels using a Vitamin D & Inflammation Test.

Foods that are high in vitamin D include:

1. Fatty fish such as salmon, mackerel, and sardines.
2. Fortified milk and other dairy products
3. Fortified cereals and bread
4. Mushrooms

Omega-3 Fatty Acids

Omega-3 fatty acids are a type of healthy fat that is found in certain foods and supplements. These compounds have been shown to have anti-inflammatory properties and may help reduce disease activity in individuals with multiple sclerosis. Foods that are high in omega-3 fatty acids include:

1. Fatty fish like salmon and tuna.
2. Flaxseed
3. Chia seeds
4. Walnuts

Water:

The importance of hydration in MS is critical. Staying hydrated is important for everyone, but it is especially important for people with MS. Dehydration can worsen MS symptoms, such as fatigue and cognitive impairment. Aim to drink at least 8-10 cups of water each day, and more if you are physically active or in a hot environment. Other hydrating beverages, such as herbal tea and low-sugar electrolyte drinks, can also be beneficial.

Foods to Avoid With MS

Saturated Fats

Saturated fats are a type of unhealthy fat that can increase inflammation in the body and contribute to the development of chronic diseases like multiple sclerosis. Foods that are high in saturated fats include:

1. Red meat
2. Butter
3. Cheese

Trans Fats

Trans fats are another type of unhealthy fat that should be avoided. These compounds are found in many processed foods and can increase inflammation in the body. Foods that are high in trans fats include:

1. Fried foods
2. Processed snacks like chips and crackers
3. Margarine
4. Baked goods like cookies and cakes

Processed Foods

Processed foods are often high in unhealthy fats, sodium, and other additives that can contribute to inflammation and other health issues. These foods should be limited to a healthy diet for individuals with multiple sclerosis. Examples of processed foods to avoid include:

1. Fast food
2. Frozen meals
3. Packaged snacks
4. Sweetened beverages

High-sodium Foods

Foods high in sodium may be harmful to individuals with multiple sclerosis, as it can increase inflammation and cause the development of secondary health issues like high blood pressure. Foods that are high in sodium and should be limited include:

1. Processed foods
2. Canned soups and broths
3. Deli meats
4. Fast food

Simple and Delicious MS-Friendly Snacks to Boost Your Energy

When living with MS, snacking can be a great way to keep your energy levels up throughout the day. However, it’s essential to choose snacks that support your overall health and well-being. I’ve put together a list of simple and delicious MS-friendly snacks that will satisfy your taste buds and also provide the nutrients your body needs.

1. Fresh Fruit: Nature’s sweet and nutritious treat, fresh fruits are packed with vitamins, minerals, and antioxidants. Grab an apple, a handful of berries, or a sliced melon for a refreshing and MS-friendly snack.
2. Vegetable Sticks with Hummus: Crisp and colorful vegetable sticks paired with a creamy hummus dip make for a satisfying and nutrient-rich snack. Carrot sticks, cucumber slices, and bell pepper strips are great options to enjoy with your favorite hummus flavor.
3. Greek Yogurt with Nuts: Greek yogurt is rich in protein and contains beneficial probiotics. Top it with a sprinkle of your favorite nuts like almonds, walnuts, or pistachios for added crunch and healthy fats.
4. Homemade Trail Mix: Create your own MS-friendly trail mix by combining a variety of nuts, seeds, and dried fruits. This snack provides a balance of protein, fiber, and healthy fats. Be mindful of portion sizes, as nuts and dried fruits are calorie-dense.
5. Avocado Toast: Toast a slice of whole-grain bread and top it with creamy avocado slices. Avocado is a fantastic source of healthy fats and fiber, making it a satisfying and nutrient-dense snack.
6. Hard-Boiled Eggs: Hard-boiled eggs are a convenient and portable snack that’s rich in protein and essential nutrients. They provide a quick and easy way to fuel your body between meals.

These simple and delicious MS-friendly snacks will keep you energized and nourished throughout the day. Enjoy the flavors, embrace the goodness, and take charge of your health one snack at a time!

Lifestyle Changes to Manage MS

In addition to dietary changes, there are several lifestyle changes that can help manage multiple sclerosis and improve quality of life. These include:

Exercise

Regular exercise can help improve strength, balance, and coordination, all of which can be important for individuals with multiple sclerosis. Activities like yoga, swimming, and cycling can be particularly beneficial.

Stress Management

Stress can exacerbate symptoms of multiple sclerosis, so it’s important to find healthy ways to manage stress. This might include activities like meditation, deep breathing, or spending time in nature.

MS Treatments

There are various treatments available for multiple sclerosis (MS), including:

1. Disease-modifying therapies (DMTs): These medications work to slow down the progression of MS by suppressing the immune system’s attack on the nervous system. Different types of DMTs are available, including injectable, oral, and infused medications.
2. Steroids: Corticosteroids, are used to reduce inflammation in the nervous system during MS flare-ups or relapses. Examples include prednisone and methylprednisolone.
3. Symptom management medications: Various medications are available to manage specific MS symptoms, such as spasticity, fatigue, and bladder dysfunction.
4. Physical therapy: Physical therapy can help manage MS symptoms by improving mobility, reducing spasticity, and preventing falls.
5. Occupational therapy: Occupational therapy can help individuals with MS improve their ability to perform daily activities, such as dressing, grooming, and cooking.
6. Speech therapy: Speech therapy can help manage speech and swallowing difficulties that can arise in MS.
7. Cognitive rehabilitation: Cognitive rehabilitation can help manage the cognitive symptoms of MS, such as memory loss and difficulty with concentration.
8. Complementary and alternative therapies: Various complementary and alternative therapies, such as acupuncture, massage therapy, and dietary supplements, have been used to manage MS symptoms, although their effectiveness has not been conclusively established.

It is important to note that each person’s MS is unique, and the optimal treatment plan should be tailored to their individual needs and circumstances. A neurologist or MS specialist can help guide the treatment plan and make recommendations based on the individual’s specific symptoms, disease course, and medical history.

Frequently Asked Questions About MS

How Does Nutrition Affect MS?

Nutrition plays a vital role in maintaining overall health and well-being, which can directly impact the management of MS. Adequate nutrition supports a healthy immune system, reduces inflammation, and provides the necessary nutrients for optimal neurological function. By following a balanced diet, individuals with MS can potentially experience improved energy levels, better cognitive function, and enhanced overall health.

Is There a Recommended Diet Plan for People with MS?

Personalized nutrition recommendations take into account an individual’s unique needs and preferences. While no single diet plan suits everyone with MS, some evidence suggests that following a Mediterranean-style diet, which includes an abundance of fruits, vegetables, whole grains, lean proteins, and healthy fats, may be beneficial for individuals with MS. However, it is essential to work with a registered dietitian or healthcare professional to tailor a diet plan that suits your specific needs.

Can Certain Foods Worsen MS Symptoms?

Certain foods may trigger or worsen symptoms in some individuals with MS. While triggers can vary from person to person, some common culprits may include processed foods, high-sodium items, sugary snacks and beverages, and potentially foods that an individual may have an underlying sensitivity or allergy to. By maintaining a food diary and being mindful of your body’s responses, you can identify any potential triggers and make informed dietary choices.

Are There Any Dietary Supplements That Can Help with MS?

While a balanced diet should provide most of the necessary nutrients, some individuals with MS may benefit from specific dietary supplements. I recommend the Field of Greens supplements which are made from quality ingredients and to the highest safety standards.

It is crucial to consult with a healthcare professional or registered dietitian before starting any supplements, as they can guide you based on your individual needs and help determine which, if any, supplements may be appropriate for you.

What Role Does Inflammation Play in MS and Diet?

Inflammation is believed to contribute to the progression of MS. While more research is needed, certain dietary choices may help reduce inflammation in the body. Consuming foods rich in antioxidants, omega-3 fatty acids, and polyphenols may have anti-inflammatory effects. By incorporating these foods into your diet, you may potentially manage inflammation and its impact on MS symptoms.

Should I Consult a Nutritionist for a Personalized Diet Plan?

Absolutely! I highly recommend consulting a registered dietitian or nutritionist who specializes in MS and can provide personalized guidance. They will consider your individual health status, symptoms, dietary preferences, and lifestyle factors to develop a customized diet plan that suits your specific needs and goals. Working with a professional can ensure you receive evidence-based, practical advice tailored to your unique circumstances.

Are There Any Specific Diets or Eating Patterns Recommended for MS?

While there is no one-size-fits-all diet for MS, some individuals may find certain eating patterns helpful. In my experience, the Mediterranean diet aligns with the principles of a nutritious eating plan for individuals with MS. This diet emphasizes whole foods, healthy fats, lean proteins, and an abundance of fruits and vegetables, However, it is important to work with a dietitian to modify and personalize any dietary approach to suit your individual needs and preferences.

Conclusion

While there is no cure for MS, there are many ways to manage symptoms and improve overall health. Diet and lifestyle changes are important components of MS management, and making small changes in these areas can have a significant impact on overall well-being.

If you have MS, it’s important to work with a healthcare professional to develop a personalized plan for managing your symptoms, including dietary and lifestyle recommendations that are tailored to your individual needs. With the right support and care, it is possible to live a full and fulfilling life with MS.

Read our related article on Best Foods For The Nervous System

Further Reading

Multiple Sclerosis (National Library of Medicine)

National Multiple Sclerosis Society (National Multiple Sclerosis Society)

Hepatitis B Vaccine and Multiple Sclerosis FAQs (Centers for Disease Control and Prevention)

Multiple Sclerosis (National Institute of Neurological Disorders and Stroke) 

Treatment of multiple sclerosis: a review

Influence of diet in multiple sclerosis: a systematic review

Nutrition facts in multiple sclerosis