Multiple sclerosis (MS) is a disease affecting the central nervous system, resulting in a wide range of symptoms throughout the body. While symptoms vary significantly from person to person, maintaining a healthy diet is essential for managing MS for several reasons. Research shows that maintaining a healthy weight is linked to a lower risk of MS relapses, lesions, and disability, highlighting the power of diet in disease management. Furthermore, nutrition significantly impacts gut health, which in turn influences immune system function – a crucial factor in MS.

Understanding MS and Diet: A Unique Challenge

Each person’s experience with MS is unique, with symptoms changing over time. This unpredictability makes it challenging to provide universal dietary recommendations. As Joey Gochnour, RDN (Registered Dietitian Nutritionist), owner of Nutrition and Fitness Professional in Austin, Texas, notes, many people with MS face common dietary challenges like obesity and a sedentary lifestyle. However, MS adds complexity due to its varied impact on individual lives.

While there’s no single “MS diet,” adopting healthy eating patterns tailored to individual symptoms and lifestyles can offer significant benefits.

Key Dietary Strategies for MS Management

1. Embrace Fruits and Vegetables: Fueling Anti-Inflammatory Action

Emerging evidence suggests components of an anti-inflammatory diet can positively impact neurological disorders, including MS. A high intake of fruits and vegetables is linked to lower concentrations of inflammatory markers. The antioxidants, minerals, and fiber found in these foods are also associated with reduced inflammation and oxidative stress. A systematic review of multiple studies suggests that consuming fruits and vegetables may offer protective effects against MS, although more research is ongoing. Aiming for at least five portions daily can help manage inflammation.

2. Prioritize Healthy Fats: Omega-3s and Beyond

Omega-3 fatty acids are essential nutrients your body can’s produce effectively on its own. Research demonstrates that consuming healthy omega-3 fatty acids is associated with better outcomes for individuals with MS. Supplementation with omega-3 and fish oil has been shown to reduce relapsing rates, inflammatory markers, and improve overall quality of life.

Good sources of healthy fats include:

  • Fatty fish: Salmon, tuna, and halibut
  • Nuts and seeds: Walnuts, chia seeds, and flaxseeds
  • Olive oil: Extra-virgin olive oil, which contains polyphenols that may protect nerve cells and reduce neuroinflammation, although further clinical trials are needed.

3. Choose Whole Grains Over Refined Grains: Fiber and Nutrient Power

A higher intake of whole grains is linked to reduced inflammation, while refined grains can promote it.

  • Refined grains: White bread, rice, and pasta lack some nutrients and fiber due to processing.
  • Whole grains: Brown rice, quinoa, and whole-wheat bread provide more fiber and nutrients.

4. Limit Added Sugars, Sodium, and Saturated Fats: Managing Weight and Fatigue

Controlling your intake of added sugars, sodium, and saturated fats is important for managing weight and reducing fatigue, contributing to better mobility and energy levels.

5. Consider the Impact of Food on Your Specific Symptoms

Many individuals with MS find that certain foods can worsen or alleviate specific symptoms through trial and error.

  • Trigeminal neuralgia: Softer foods may be easier to manage if biting or chewing is painful.
  • Constipation: Increase fiber intake with higher-fiber fruits, vegetables, and whole grains, while staying hydrated.
  • Fatigue: Regular consumption of fish, following a balanced diet with lean proteins, whole grains, and healthy fats, may help increase energy levels.

6. Practice Portion Control for Healthy Weight Management

Maintaining a healthy weight can be challenging due to fatigue, mobility issues, and mood disorders that reduce energy expenditure. Controlling portion sizes and limiting processed foods and eating out can help.

Seeking Support: Making Healthy Eating Easier

Planning and preparing healthy meals can feel overwhelming when dealing with MS-related challenges like fatigue and cognitive difficulties.

Here are some helpful strategies:

  • Grocery delivery: Reduces the effort of shopping.
  • Adaptive kitchen devices: Make cooking easier.
  • Simple recipes: Focus on dishes with few ingredients and quick preparation times.
  • Stock up on essentials: Keep healthy staples on hand, such as:
    • Protein: Hard-boiled eggs, hummus, Greek yogurt, canned salmon, canned beans
    • Whole grains: Brown rice, quinoa
    • Fruits and vegetables: Prewashed leafy greens, berries

Cooking Methods for Ease & Comfort

  • Batch cooking: Prepare large portions of meals that can be reheated.
  • Slow cooker: Minimizes active cooking time, especially helpful if heat sensitivity is an issue.

Resources & Trusted Sources

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Resources We Trust

The Takeaway

Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can support overall health and potentially aid in managing multiple sclerosis. Prioritizing omega-3 fatty acids and limiting added sugars, sodium, and saturated fats are also crucial. Seeking professional guidance from a physician and a registered dietitian can help develop a personalized dietary plan

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