Guide to the Overcoming MS diet – going deeper

Find out what to eat to live well with MS

Getting started with the Overcoming MS diet

There is lots to consider when starting the Overcoming MS diet. If you’re someone who likes to take things step by step, we recommend you join the ‘6 months to Overcoming MS’ programme in the Live Well Hub. This takes you one change at a time and you can get tips and ideas from our community members.

Live Well Hub

Reminder of the food to enjoy

Fruit & vegetables

Wholegrains

Nuts & seeds

Fish & seafood

Flaxseed oil

Extra virgin olive oil

Eat well: Try out our recipes!

Finding tasty food alternatives is a great way to make progress on the Overcoming MS diet. Visit our recipes section with a wide range of different ideas to inspire you to eat tasty food that helps you live well with MS.

Find tasty recipes Discover our community’s favourite recipes Create your Overcoming MS Meal Plan

Tips and tools to help you make progress with the Overcoming MS diet

We have many useful pages to help you with adopting these lifestyle changes. Check out our tips for getting started and for following the diet. Our diet cards to take wit you when eating out are also particularly popular!

Getting Started Tips for following the diet Avoid ultra processed foods Eating out: Chef cards MS Diet: Best and Worst Foods for MS

Interested in the science behind the diet?

Dairy and MS

Overcoming MS recommends that people with MS avoid dairy in their diet because research shows a high correlation between MS and dairy products, because of the high saturated fat content, and specific proteins in cow’s milk.

Role of fats in the Overcoming MS diet

Fats and oils play critical roles in the development and progression of multiple sclerosis (MS). Overcoming MS advocates a low saturated-fat-diet for people with MS.

Guide to understanding fats in MS diet

There are many different types of fats. Some are ‘good’ for the immune system, others are neutral and some are ‘bad’. We need a balance of omega-3s and 6s, but many of us have too much omega-6 in our diet, which promotes inflammation. Here’s a useful list to help you figure out which is which.

The importance of diet for people with MS – the research

Professor George Jelinek pointed out the amazing statement in Neurology, the journal of the American Academy of Neurology, at the end of 2022: there is sufficient evidence to recommend a healthy diet as an adjunct intervention in MS.

To read more about this landmark validation of the importance of diet to people with MS, see our blog by Dr Jonathan White and Professor George Jelinek.

Find alternatives

I used to love dairy, what healthy Overcoming MS-friendly alternatives are available?

There are so many dairy-free options available that avoiding dairy doesn't need to mean that you miss out on the food you love.

What healthy, Overcoming MS-friendly meat substitutes can I have?

If you're new to Overcoming MS, finding meat substitutes that are Overcoming MS-friendly can be a little confusing. We've put together some suggestions of options to replace meat in meals, that are high in protein and also Overcoming MS-friendly.

What can I use instead of egg in recipes?

While egg white can be eaten when following the Overcoming MS diet recommendations, egg yolk is not recommended on the Overcoming MS program due to saturated fat content.

Foods to eat in moderation

Foods containing monounsaturated (neutral) and polyunsaturated (good) fats such as avocados, seeds, nuts and oily fish should be consumed in a balanced way when following the Overcoming MS (OMS) Program.

Recipes to live well with MS

Diet plays a vital role in managing MS symptoms and relapses — but where do you start? Take a look at our tasty recipes for MS — the Overcoming MS diet is designed to be enjoyable!

Overcoming MS-Friendly Cooking Techniques

It is not necessary to learn lots of new cooking techniques or dramatically change the way you cook when following the Overcoming MS (OMS) program. The only thing that may need altering is the amount of fat and oil you use in your cooking.

Which oils are recommended on the Overcoming MS (OMS) Program?

All naturally occurring oils are in fact a blend of saturated, monounsaturated and polyunsaturated fatty acids, but it is the predominating fatty acid that defines how we label it, i.e. as polyunsaturated or monounsaturated.

Omega-3 Supplementation

Access all our blogs about the Overcoming MS diet

If you’re ready for more inspiration, take a look through all our blogs on the topic of the Overcoming MS diet, including tips, research and personal stories.

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