What To Eat / Not To Eat

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 must be avoided on the OMS diet.

The OMS diet is a plant-based diet that includes fish and seafood but minimizes saturated fat.

FOODS TO EAT WITH MS:

Vegetables

  • 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 and gourds
  • Green beans and peas
  • Onions, garlic, chilli, ginger and fresh herbs

Fruits

  • 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
  • Melon such as watermelon, honeydew, cantaloupe, etc
  • Tropical fruits such as banana, mangoes, papaya, guava, kiwi fruit, pineapple and pomegranate
  • Tomatoes, olives and peppers

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

Grains 

  • 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, berlotti beans, pinto beans, soybeans, chickpeas/garbanzo beans, lentils, etc  

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

Dairy

  • 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

Meat

  • 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