Ultra-processed foods & MS – things to avoid

If you’re following a multiple sclerosis diet, then avoiding Ultra-processed foods (UPFs) will be an important step to staying healthy. These food types can be particularly harmful for people with multiple sclerosis (MS) for several reasons:

1. Increased Inflammation

• MS is an inflammatory disease where the immune system attacks the nervous system. UPFs often contain refined sugars, unhealthy fats, and artificial additives, all of which can promote chronic inflammation and worsen MS symptoms.

2. Gut Microbiome Disruption

• The gut microbiome plays a crucial role in immune function. UPFs, which lack fiber and contain emulsifiers and preservatives, can harm beneficial gut bacteria and contribute to dysbiosis (gut imbalance). Since MS has links to gut health, this disruption may worsen symptoms.

3. Higher Risk of Obesity & Metabolic Issues

• People with MS are already at risk of weight gain due to mobility issues and fatigue. UPFs are high in calories, unhealthy fats, and added sugars, increasing the risk of obesity, insulin resistance, and metabolic syndrome, which can further worsen inflammation and MS progression.

4. Blood Sugar Spikes & Energy Crashes

• UPFs often cause rapid spikes in blood sugar, followed by crashes. This can lead to fatigue, brain fog, and worsened cognitive symptoms—all of which are already common in MS.

5. Artificial Additives & Neurological Impact

• Many UPFs contain artificial sweeteners, flavor enhancers (like MSG), and preservatives, which may negatively affect brain function and contribute to neuroinflammation.

6. Deficiency in Key Nutrients

• Whole foods provide essential vitamins, minerals, and antioxidants that support nerve function and reduce inflammation. UPFs are typically low in these nutrients, making it harder for people with MS to get what they need for brain and immune health.

Better Choices for MS

Instead of UPFs, people with MS may benefit from a whole-foods-based diet rich in:

✅ Leafy greens & colorful vegetables (anti-inflammatory, rich in antioxidants)

✅ Healthy fats (olive oil, avocado, nuts)

✅ Lean proteins (wild fish, pasture-raised poultry)

✅ Fermented foods (to support gut health)

✅ Whole grains & legumes (instead of refined carbs)

What are ultra-processed foods? 

‘Ultra-processed’ food is “the processing of industrial ingredients derived from foods, for example by extruding, moulding, re-shaping, hydrogenation, and hydrolysis. Ultra-processed foods generally also include additives such as preservatives, sweeteners, sensory enhancers, colourants, flavours, and little or no whole food. They may be fortified with micronutrients. The aim is to create durable, convenient ready-to-eat food products.” 

It’s one of four terms used in the NOVA system to describe food preparation, the other three being: 

Identifying ultra-processed foods

Ultra-processed foods usually contain ingredients that you wouldn’t add when preparing homemade food. You may not recognise the names of these ingredients as many will be chemicals, colourings, sweeteners and preservatives. 

56% of calories an average person in the UK consumes comes from ultra-processed food.  This is for several reasons including; convenience, cost and availability. A diet that contains too many of these kinds of foods means there is less of the more nutritious wholefoods present, so it is strongly encouraged to reduce the amount of ultra-processed foods you may consume. 

Buying processed foods can lead to people eating more than the recommended amounts of sugar, salt and fat, as they may not be aware of how much has been added to the food they are buying and eating. There are links between this, weight gain and even chronic disease.  

The most common ultra-processed foods include: 

• Confectionery  
• Biscuits  
• Pasties, buns and cakes  
• Industrial chips  
• Soft drinks, fruit drinks and fruit juices 
• Salty snacks 
• Sauces or dressings  
• “Other ultra-processed foods”: include baked beans, tinned soups, meat alternatives, soy and drinks used as dairy milk substitutes. 

Reading nutrition labels can help you choose between processed products and keep a check on fat, salt and sugar content. These ‘hidden’ ingredients can promote inflammation and reduce the beneficial nutritional content of the foods we are eating. When living with a long-term health condition like MS, it’s important to consume foods that provide an abundance of nutrients to support overall health as much and as often as we can.  

Most pre-packed foods have the nutrition information on the front, back or side of the packaging. 

If the processed food you want to buy has a nutrition label that uses colour-coding, you will often find a mixture of red, amber and green, to help you recognise those products with the greatest health benefits. 

Places where it gets tricky can include:  

1. Cereal: plain oats, corn flakes and shredded wheat are minimally processed, but when the manufacturer adds sugar, flavourings or colourings, they become ultra-processed cereals. Try sticking to cereals such as porridge, corn flakes, bran flakes, weetabix etc rather than the more processed versions  

2. Bread made from wheat flour, water, salt and yeast is processed, but add emulsifiers or colourings and it becomes ultra-processed. Try choosing a wholemeal loaf from the fresh bakery counter in the supermarket  

Meat alternatives 

When we take meat & dairy products out of the diet, it is very easy to replace these with vegan alternatives and many of these fit into the ‘ultra-processed’ category.  Interestingly, nutritional studies have found that a higher avoidance of animal-based foods is associated with a higher consumption of ultra-processed foods. These include foods with some additives (texturisers, dyes, emulsifiers, etc) made from textured soy protein foods, quinoa, corn, and other cereals, legumes or pulses. Some will also have a high oil content.  

That’s not to say that we shouldn’t eat them at all, but we do need to be mindful not to rely on them. Instead, look for the less heavily processed veggie alternatives – those with fewer ingredients, such as tofu, and try using fresh or canned beans and lentils more often.  

Tips and Frequently Asked Questions

• Eat whole foods wherever possible and try to reduce the amount of packaged and processed foods you buy. You will probably save money too! 
• Try looking at food labels and avoid or limit those products that list more than 5 or 6 ingredients.  
• Choose unflavoured tofu and create marinades with your own herbs and spices.  
• Try making your own meat-free alternatives, for example, burgers made from beans or lentils; or meatless ‘meat’ balls made from grated veggies, beans and ground almonds.  
• What healthy, Overcoming MS-friendly meat substitutes can I have?

If you’re keen to make that first step in changing your diet – then make it by avoiding ultra-processed foods, for all-round better health and boosting your nutritional intake.  

Is shredded wheat ultra processed?

It depends on the type of shredded wheat cereal. Plain shredded wheat made from just whole wheat is not typically considered ultra-processed under the NOVA classification, but many breakfast cereals (and any shredded wheat products with added sugar, flavours or colours) are ultra-processed.

What are some examples of ultra processed foods?

• Fizzy drinks
• Crisps
• Chicken nuggets
• Sugary breakfast cereals
• Packaged cakes or biscuits