Eating To Feel Better When You Live With MS

By Tamara K Sellman

People with MS routinely talk about the diets they stick to and how the routine improves their lifestyle for therapeutic reasons. I know that I'm consistently asked what kind of MS diet I follow.

But here’s the thing: not everyone goes on a special diet following an MS diagnosis. I didn’t, nor was it encouraged.

What does the research say about the best foods for MS?

First, my neurologist pointed out that the National Multiple Sclerosis Society (NMSS) provides no official dietary guidelines for people with MS, despite popular assumptions. In fact, here's a quote directly from the NMSS: “As of 2020, there is no definitive diet that has been scientifically proven to be beneficial in changing the course of MS.”¹

Following her review of my diet at the time of diagnosis, it confirmed that my diet was already pretty healthy. Rarely do I eat fast food or salty or sugary snacks. I’m both a scratch cook and kitchen gardener. By and large, the nature of cooking and eating in our household tends toward unprocessed, “slow” whole food, usually eaten in moderate quantities.

This doesn’t mean I don’t think about what I eat and how it affects me. I was diagnosed with inflammatory bowel disease (IBD) 30 years ago. I’ve spent a lifetime keeping food diaries to manage it.

How can we support our health while living with MS?

After starting on Tecfidera in June 2013, I discovered my gastrointestinal tract definitely needs to eat certain foods while taking it for both morning and evening doses to defend against extreme cramping and diarrhea. So I included more eggs and peanut butter to make my DMT regimen more comfortable to digest.²

While I don’t actively diet, I do notice how foods make me feel. My personal observations describe the impact food has on my body. I also don’t have food intolerances or allergies. I don’t suggest anyone with MS change their eating habits to mirror mine.

Ultimately, it’s up to us as individuals to decide how we support our health while living with MS. Those decisions may look very different from mine. That’s okay! MS is a snowflake disease; no MS treatment, eating plan, exercise regimen, or other therapeutic approach is going to succeed for every person.

Fruits and veggies of course!

If I’m feeling a little “punk,” I often do a quick review of what I’ve consumed over the last few days. Usually, there’s a repeating pattern of too much meat and too few vegetables. Which is tragic, because I love vegetables! But sometimes the thing you grab for a quick bite doesn’t include these important meal boosters.

I tend to respond well to certain veggies, in particular: broccoli, edamame beans, beets, cucumbers, iceberg lettuce, mushrooms, and spinach. Also, one thing I learned from day one following my IBD diagnosis is to follow the “three Fs”: Fluid, fiber, and fitness. Your best way to incorporate fiber into your diet is through your veggies.

I’d be remiss if I didn’t also include fresh fruit in this category. Grapes, apples, nectarines, watermelon, pears, pineapple, and oranges serve as favorites that leave me feeling great!

Eggs keep me sunnyside up

If I had to choose one animal protein to eat for the rest of my life, I’d choose the humble egg. I feel energized and sharp-minded after having eggs for breakfast. An afternoon snack of a deviled or hard-boiled egg definitely keeps me going until dinner.

It turns out that, aside from being extremely nutritious, eggs are anti-inflammatory. They also promote brain functions such as memory and processing and provide tryptophan, a building block of serotonin, the “happiness” molecule.³

Soy products make me feel better

Some may disagree, but I think soy doesn’t deserve its suspect reputation. As recently as this year, research continues to show that, in studies of human beings, isoflavones, the key phytoestrogen in legumes, including but not limited to soybeans, do not pose a risk to our health and well-being.⁴

They definitely make me feel better overall. My body digests soy foods like tofu, edamame beans, and other soy-based products far more readily than red meat.

My brain works better if I eat nuts

I often marvel, when I crack open a bag of whole shelled walnuts or pecans, at how much they look like little brains. In their case, the saying “you are what you eat” may ring true.

I eat nuts daily, with my breakfast cereal, for snacking, on salads, stirred into yogurt, or as trail mix. I find that I experience far less brain fog as long as I eat nuts, and research bears out their brain-strengthening benefits.⁵So, what are some foods that have made you feel better across the span of your MS journey?

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The MultipleSclerosis.net team does not recommend or endorse any products or treatments discussed herein.

 

 

10 Best Foods for MS

 

From: https://www.webmd.com/multiple-sclerosis/ss/slideshow-ms-best-foods

Turmeric

This bright orange-yellow spice is common in Indian cooking, but you can use it in many dishes. Its main ingredient, curcumin, may protect nerve cells and adjust the body's immune system. You can sprinkle it on everything from cooked vegetables to whole-grain rice, or take it in a capsule. Curcumin is safe for most people, but it may cause side effects if you take some medicines. So check with your doctor before you take it as a supplement.

Vitamin D-Rich Foods

If you have MS, you're at risk of osteoporosis, a condition that makes your bones weaker and more likely to break. Vitamin D can help protect you from the problem. It may also help curb the inflammation that fuels MS symptoms. Sunlight helps your skin make the nutrient, but oily fish like salmon or tuna, yogurt, eggs, cereals, and fortified orange juice are good food sources. You may also want to ask your doctor if you should take a vitamin D supplement.

Fruits and Vegetables

When you eat five servings of them a day, you're loading up on antioxidants, which can help ease inflammation. If you eat them regularly, they may help you prevent relapses. Produce also has plenty of fiber, which keeps your digestion running smoothly. Load your plate with foods high in antioxidants, like onions, apples, citrus fruits, berries, and black grapes.

Ginger

You might use it as a baking spice, but in other parts of the world, ginger is best known as a medicinal plant. Studies show that it may help calm the immune system and might even improve memory problems and muscle pain, which are common MS symptoms. You can take it in a capsule, but fresh ginger root may give you the most benefit. Peel, chop, and add it to stir-fries. Or steep a piece of peeled root in hot water to make tea.

Foods With Fiber

"Insoluble" fiber is your best choice. You'll find it in prunes or their juice, whole wheat bread, brown rice, and other whole grains. Your body doesn't fully digest this fiber, so it passes through your system. That's a good thing. It helps prevent constipation, a common problem for people with MS. Most people should aim to get at least 25 grams of fiber each day. Since it absorbs water, make sure you also drink plenty of fluids each day.

Green Tea

Got muscle weakness and fatigue? A cup of soothing green tea may help. A small study found that some of its compounds, including one called EGCG, may help ease these symptoms. People saw results after they drank green tea every day for at least 3 months. The drink may also bolster the immune system, ease inflammation, and slow the effects MS can have on your thinking.

Dairy Alternatives

Some studies show a link between cow's milk and MS. One theory is that the proteins in dairy products can irritate the immune system. Other research does not suggest a link to MS. But if you do have lactose intolerance, then it is best to stay away from dairy.If you want to try cutting back on dairy products, swap out your usual milk, ice cream, butter, and cheese for versions made from almond, soy, rice, or oats. Look for products that have added calcium to help protect your bones.

Fatty Fish

Herring, mackerel, albacore tuna, sardines, and salmon all have omega-3 fatty acids, which can help reduce inflammation in the body. One large study showed that people with MS who took 10 grams of fish oil a day were less likely to relapse or become more disabled.) If you're a vegetarian or don't like fish, ask your doctor about getting omega-3s from fish oil supplements or flaxseed oil.

 

Lean Protein

Some science has shown that diets low in saturated fat can help people with MS. Plus, it's linked to heart disease and other health problems, so it's best to limit how much you get. When you eat protein, skip fatty red meat for leaner cuts like skinless chicken. Or swap meat for beans and lentils. They're high in fiber and folate, which may help reduce MS attacks.

Whole Grains

Aim to eat 3-5 servings of healthy whole grains such as whole-wheat pasta, quinoa, or brown rice every day. Their complex carbohydrates can prevent energy spikes and help you feel less tired. And their fiber will help you manage your weight and avoid constipation. The right amount of magnesium and iron, which whole grains have, might also help slow the effects of MS, although scientists need more research to know for sure.