The Overcoming MS diet is a plant-based diet that includes fish and seafood but minimises saturated fat.

What to eat and avoid

Foods to eat with MS

What are the most beneficial foods to eat with MS?


  • Leafy greens such as spinach, kale and swiss chard
  • Cruciferous vegetables: broccoli, cabbage, brussel sprouts and cauliflower
  • Root vegetables such carrots, potatoes, sweet potatoes, yams and parsnips
  • Squash, pumpkins, cucumbers and zucchinis
  • Green beans and peas
  • Onions, garlic, chili, ginger and fresh herbs


  • Orchard fruit such as apples and pears
  • Stone fruits such plums, apricots, peaches and nectarines
  • Citrus fruits such as oranges, clementines, grapefruit, lemons
  • Berries such as blackberries, raspberries, strawberries, gooseberries, blueberries
  • Melons such as watermelon, honeydew, cantaloupe
  • Tropical fruits such as bananas, mangoes, papaya, guava, kiwi fruit, pineapples and pomegranates
  • Tomatoes, olives and peppers

Helpful hint: Coconut is not included on the Overcoming MS diet due to its high saturated fat content.


  • Pasta
  • Rice
  • Oats
  • Barley
  • Cereals

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

  • Including: black beans, broad beans, kidney beans, borlotti beans, pinto beans, soybeans, chickpeas/garbanzo beans, lentils, etc.

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 and seafood

  • Oily fish such as salmon, sardines, mackerel, trout, herring
  • White fish such as cod, bream, haddock, halibut, monkfish, mullet, plaice
  • Shellfish such as prawns, lobster, crab, clams, crawfish, langoustine, mussels
  • Squid, octopus

Helpful hint: Oily fish should be enjoyed in moderation - aim for approximately three servings a week

Dairy/Milk alternatives

  • Soy milk, yogurt, ice cream, etc
  • Oat milk
  • Hemp milk
  • Almond milk

Helpful hint: Read labels carefully - store bought dairy alternatives can contain unhealthy vegetables oils

Egg whites

Helpful hint: Egg whites can be eaten but egg yolks should be avoided due to the saturated fat content 

Seeds and nuts

  • Tree nuts, including: brazil nuts, almonds, cashew nuts, walnuts, pistachios and pecans
  • Seeds, including: pumpkin seeds, chia seeds, sesame seeds
  • Nut butters such as almond, macadamia, cashew nut butter

Helpful hint: Nuts and nut butter should be consumed in moderation.

Foods to avoid with MS

Are there any foods you should avoid with MS?


  • Milk, cream, butter, ice cream, cheese, yogurt, whey powder

Baked foods, unless fat-free

  • Commercially-baked doughnuts, cakes, cookies, pastries, pies

Snacks & sweets

  • Chips, crackers, chocolate, snack bars, oil-popped popcorn

Unhealthy Fats

  • Margarine, mayonnaise, lard, coconut oil, palm oil, unnamed vegetable oils


  • All meat from land animals, including cured, processed or canned meats

Fried and deep-fried foods

  • Any foods fried in oil, including: doughnuts, fries, battered or crumbed fish or chicken, corn dogs, spring rolls, dumplings

Fast food

  • Burgers, fried chicken, fries, hot dogs and chicken wings

Egg yolks


We are here for everyone with MS who wants to live a full and healthy life. If you or someone you care about has MS, sign up to our monthly updates for tips, recipes and resources helping you to live well with MS.



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