The Overcoming Multiple Sclerosis diet provides a wide variety of foods to enjoy, including fruits, grains, fish and seafood and dairy alternatives. Check what you are encouraged to eat and what should be avoided when following Overcoming MS diet recommendations.
If you have MS, or simply want to improve a family’s members diet to support their health, then you should aim to amend your diet to one that helps minimise the symptoms of multiple sclerosis (MS) by reducing inflammation, supporting brain and nerve health, and promoting overall well-being.
The Overcoming MS diet is a plant-based diet that includes fish and seafood but minimises saturated fat and has been proven to have positive effects on both the frequency and severity of symptoms as well as the individual’s mental health.
Anti-inflammatory foods, such as leafy greens, berries, and fatty fish, can help combat the chronic inflammation often associated with MS. Omega-3 fatty acids, found in salmon, sardines, flaxseeds, and walnuts, support brain function and may help protect nerve cells. Additionally, a diet rich in fiber from whole grains, legumes, and vegetables supports gut health, which plays a crucial role in immune system regulation.
It’s also beneficial to include foods that support energy levels and reduce fatigue, a common symptom of MS. Lean proteins like tofu and legumes can help maintain muscle strength, while healthy fats from avocados and nuts provide long-lasting energy.
Staying hydrated and reducing caffeine intake may further help with symptom management by improving digestion and reducing bladder irritation.
Vegetables are rich in antioxidants, fiber, and essential nutrients that help reduce inflammation, support gut health, and promote overall brain function, which can be beneficial for managing multiple sclerosis symptoms.
Good vegetables to add to your diet include:
Fruits are rich in antioxidants, vitamins, and fiber, which help reduce inflammation, support brain health, and provide steady energy, all of which can benefit individuals with multiple sclerosis.
Good fruits to add to your diet include:
Helpful hint: Coconut is not included on the Overcoming MS diet due to its high saturated fat content.
Whole grains provide essential fiber, B vitamins, and steady energy, helping to support gut health, reduce inflammation, and combat fatigue in individuals with multiple sclerosis.
Good grains to add to your diet include:
Helpful hint: Some people choose to eliminate gluten from their diet. While gluten isn’t known to be problematic for people with MS, you should avoid it if you have also been diagnosed with celiac disease
Beans, legumes, and pulses are excellent sources of plant-based protein, fiber, and essential nutrients that support gut health, stabilise energy levels, and help reduce inflammation in individuals with multiple sclerosis.
Good pulses to add to your diet include:
Helpful hint: Peanuts are defined as a ground nut and not recommended due to their higher saturated fat content, and the fact that they are usually roasted in oil.
Fish, fish rich in omega-3 fatty acids and vitamin D like salmon and sardines, will help reduce inflammation, support brain health, and protect nerve function in individuals with multiple sclerosis.
Good fish types to add to your diet include:
Helpful hint: Oily fish should be enjoyed in moderation – aim for approximately three servings a week
Dairy alternatives, such as almond, soy, or oat milk, can provide essential nutrients like calcium and vitamin D without the potential inflammatory effects of dairy, making them a beneficial option for individuals with multiple sclerosis.
Good dairy alternatives to add to your diet include:
Helpful hint: Read labels carefully – store bought dairy alternatives can contain unhealthy vegetables oils
Seeds and nuts are rich in healthy fats, fiber, and antioxidants, which help reduce inflammation, support brain health, and provide sustained energy for individuals with multiple sclerosis.
Good seeds and nuts to add to your diet include:
Helpful hint: Nuts and nut butter should be consumed in moderation.
Egg whites are a high-quality source of protein that supports muscle strength and repair without the saturated fats found in whole eggs, making them a beneficial choice for individuals with multiple sclerosis.
Helpful hint: Egg whites can be eaten but egg yolks should be avoided due to the saturated fat content
Anyone who has multiple sclerosis (MS) may benefit from avoiding foods and drinks that contribute to your inflammation, fatigue, and other symptom flare-ups.
Highly processed foods, including fast food, packaged snacks, and processed meats, often contain unhealthy trans fats, refined sugars, and artificial additives that can increase inflammation and negatively impact your overall health.
Refined carbohydrates, such as white bread, pastries, and sugary cereals, can cause blood sugar spikes and crashes, leading to fatigue and worsening MS-related energy issues. Additionally, excessive salt intake, often found in processed foods, may contribute to high blood pressure and potentially worsen MS symptoms.
Certain beverages can also trigger or exacerbate symptoms. Alcohol, caffeinated drinks and sugary sodas (or artificially sweetened beverages) can all exacerbate symptoms and should also be limited. Instead, drinking plenty of water and incorporating herbal teas can help maintain hydration and overall well-being. See more detail on drinks to avoid in the section below.
Dairy may contribute to inflammation and digestive issues in some individuals with multiple sclerosis, potentially worsening symptoms like fatigue and discomfort.
Dairy foods to avoid include:
Baked goods, especially those made with refined flour and added sugars, can spike blood sugar levels and promote inflammation, which may exacerbate multiple sclerosis symptoms.
Baked goods to avoid include:
[Commercially-baked]
Snacks and sweets, high in refined sugars and unhealthy fats, can increase inflammation, cause energy crashes, and contribute to weight gain, all of which may worsen multiple sclerosis symptoms.
Snacks and sweets to avoid include:
Unhealthy fats, such as trans fats and saturated fats, can promote inflammation, increase the risk of cardiovascular issues, and exacerbate symptoms in individuals with multiple sclerosis.
Fats to avoid include:
Meat, especially red and processed varieties, can be high in saturated fats and inflammatory compounds, which may worsen inflammation and other symptoms in individuals with multiple sclerosis.
Meat to avoid includes:
Fried foods, rich in unhealthy fats and acrylamides, can promote inflammation, contribute to oxidative stress, and worsen symptoms in individuals with multiple sclerosis.
Fried foods to avoid include:
[Any foods fried in oil]
Fast food is typically high in unhealthy fats, refined sugars, and sodium, which can increase inflammation, contribute to weight gain, and exacerbate symptoms of multiple sclerosis.
Fast foods to avoid include:
Egg yolks are high in saturated fats and cholesterol, which can promote inflammation and potentially worsen cardiovascular health in individuals with multiple sclerosis.
Drinks to avoid with MS include alcohol, caffeinated drinks and sugary or artificially sweetened beverages.
Alcohol can interfere with nerve function and coordination, which may already be compromised in MS, while also contributing to fatigue and dehydration. Caffeinated drinks like coffee and energy drinks may irritate the bladder, potentially worsening MS-related bladder issues.
Sugary sodas and artificially sweetened beverages should also be limited, as high sugar intake can contribute to inflammation, weight gain, and energy fluctuations.
Drinks to avoid include:
