Healthy Eating Tips for Multiple Sclerosis

Healthy Eating Habits for Multiple Sclerosis

Healthy Eating Habits for Multiple Sclerosis
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Updated on November 5, 2025
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Multiple sclerosis (MS) is a disease of the central nervous system that can cause symptoms throughout the body.

 But while symptoms can vary from person to person, sticking to a healthy diet when you have MS is important for several reasons.
The National Multiple Sclerosis Society notes that maintaining a healthy body weight is associated with a lower risk of MS relapses, lesions, and disability.

 What you eat also affects your gut health, which plays a role in your immune system function and may be relevant when it comes to MS. Additionally, the nutrients and vitamins you consume have an effect on your immune system and your brain.
While there’s no specific diet that’s been shown to affect the course of MS, there are eating patterns that may be beneficial.

Research indicates that diet may play a role in the development and course of MS, and there’s evidence that a balanced diet high in fruit and vegetables and low in fat may help with disease management, since it affects gut microbiota function, enzyme activity, and cardiovascular risk factors in MS patients.

No Two Cases of MS Are Alike

Each person with MS deals with a unique set of symptoms, which are likely to change over time. The unpredictable nature of the illness makes general nutritional recommendations and advice a challenge.

According to Joey Gochnour, RDN, owner of Nutrition and Fitness Professional in Austin, Texas, “Many people with MS struggle with the same types of diet challenges as the rest of the population, including obesity and a sedentary lifestyle, but add to that a condition that affects different aspects of life for different people.”

Like everyone else, people who have MS can benefit from a healthy diet — with modifications to fit their symptoms and lifestyles.

Eat a Variety of Fruits and Vegetables

Increasingly, evidence suggests that certain components of an anti-inflammatory diet have a beneficial impact on the onset and advancement of different neurological disorders, including MS. As part of an anti-inflammatory diet, a high intake of fruits and vegetables is associated with lower concentrations of inflammatory markers. The antioxidants, minerals, and fiber in fruits and vegetables are inversely correlated with inflammation and oxidative stress.

A systematic review of eight studies found that consuming fruits and vegetables may have a protective effect against MS, though more research is needed.

Some research recommends consuming at least five portions of fruits and vegetables on a daily basis to help reduce inflammation.

7 Ways To Fight MS Fatigue With Your Fork

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Prioritize Healthy Fats

Omega-3 fatty acids are considered essential fatty acids, meaning your body needs them but cannot make them on its own, at least not in the quantities needed for good health. Intake of healthy omega-3 fatty acids has been linked to better outcomes for people with MS.

 Research has found that omega-3 and fish oil supplementation has positive effects on reducing the relapsing rate, inflammatory markers, and improving quality of life.

Fatty fish such as salmon, tuna, and halibut, are a good source of healthy fats, as are walnuts and chia and flaxseeds.


Other healthy fats include extra-virgin olive oil. A review of studies on olive products, including extra-virgin olive oil, found that the fruit’s polyphenols may protect nerve cells against damage and degeneration and reduce neuroinflammation; further clinical trials are needed to determine how to best use olive polyphenols (and at what dosage) to help prevent or treat MS.

Choose Whole Grains Over Refined Grains

A higher intake of whole grains has been associated with less inflammation, while a higher intake of refined grains may promote inflammation.

Refined grains, like white bread, rice, and pasta, are stripped of some nutrients and fiber in the refining process. Whole grains, on the other hand, such as rolled oats, brown rice, quinoa, and barley, retain these healthy, inflammation-fighting vitamins, antioxidants, and nutrients.

Eat Lean and Plant-Based Proteins

Research suggests that along with high intakes of fruits, vegetables, and whole grains, diets that include lean proteins (and that limit processed foods, sugar, and saturated fat) seem to be beneficial for their antioxidant and anti-inflammatory properties and their ability to positively affect gut health.

Lean sources of protein include chicken, fish, and tofu and plant-based options like beans, nuts, and legumes.

Research has found that plant-based diets — not necessarily vegan but those that incorporate more plant foods and fewer animal products, have been linked to reduced fatigue, improved quality of life, and modulation of inflammatory markers.

Plant proteins like beans, tofu, seitan, nuts and nut butters, and seeds are rich in nutrients yet lower in calories and saturated fat than animal proteins — traits that can assist with weight control and promote wellness.

Watch Your Saturated Fat Consumption

Saturated fats increase your total cholesterol, including levels of LDL (“bad”) cholesterol.

 According to research, a growing body of evidence suggests that lipid metabolism (the process of breaking down fats, including cholesterol) is associated with adverse outcomes in MS — although the link between disease activity in MS and abnormalities in lipid metabolism is not yet clear.

While saturated fats have also been associated with promoting inflammation, the data is conflicting, as the biological processes at work are complex.

Reduce Added Sugars in Your Diet

Consumption of added sugars — found in many processed foods — may worsen MS symptoms. Preliminary results from one study showed that a higher intake of ultra-processed foods was associated with greater odds of higher MS severity.

Added sugar can also lead to weight gain, decreasing your mobility and increasing fatigue. And a meta-analysis of studies found that excessive, long-term consumption of added sugars — especially from high-fructose corn syrup in sweetened beverages — has negative impacts on cognitive function.

Don’t Go Overboard on Sodium and Salt

It’s not clear what the direct impact of sodium intake is on MS, but excess sodium can increase your blood pressure, and high blood pressure is a common comorbidity in people with MS.

The American Heart Association recommends no more than 2,300 milligrams (mg) of sodium a day, with a goal of no more than 1,500 mg a day for most adults, and it notes that cutting back by 1,000 mg a day can improve blood pressure and heart health.

Get Enough Fiber in Your Meals

Plant foods — particularly grains, beans, fruits, and vegetables — are good sources of dietary fiber, which promotes fullness and bowel regularity and helps reduce calorie intake.

Research has revealed significant differences between the gut microbiomes of individuals recently diagnosed with MS and otherwise healthy individuals.

 Dietary fiber intake plays an important role in gut health, and researchers contend that decreasing dietary fiber intake over the centuries has helped produce a gut microbiota that has negative consequences for human health.

Practice Portion Control for a Healthy Weight

The challenges posed by MS can make it tough to maintain a healthy weight.

“Some people with MS have trouble moving due to the condition or are depressed because of it,” Gochnour says. Mobility challenges or mood disorders that make exercise difficult and reduce energy expenditure often lead to weight gain.

Controlling portion sizes and cutting down on junk food and eating out can help people with MS can maintain a healthy weight and lose weight if necessary.

Consider the Effects of Food on Your MS Symptoms

Many people with MS have learned through trial and error that some foods worsen — or ease — specific symptoms.

An MS symptom, trigeminal neuralgia, which causes sudden severe facial pain, can make eating difficult. If biting or chewing worsens pain, softer foods may be easier to eat if or when this symptom flares.

For constipation — another common problem for those with MS — choosing higher-fiber fruits, vegetables, and grain products is key, along with getting adequate fluids.

Eating fish seems to benefit MS symptoms like fatigue. In fact, one study found that regular fish consumption appears to be strongly associated with lower clinical fatigue levels in people with MS.

People with MS who eat a healthy diet may experience mood benefits as well; researchers in the Netherlands found that eating a healthy diet, as specified by Dutch dietary guidelines, was associated with improved mental and physical quality of life, especially in women with MS.

The majority of people with MS experience fatigue, which can interfere with daily activities.

 Some find that following a balanced diet helps increase their energy level. Generally speaking, this means eating sufficient calories — but not too many — from a mix of lean proteins, whole-grain carbohydrate sources, and healthy fats (from fish, nuts, seeds, and certain oils).

Get Help if Eating or Preparing Food Is Difficult for You

Trying to consistently eat a healthy and nutritious diet can feel overwhelming when you have MS. Fatigue, cognitive challenges, and symptoms such as tremors and heat sensitivity can make each stage of meal prep difficult.

The challenges of shopping and preparing meals could potentially lead to relying more on processed foods or takeout, which — depending on what you order — may be higher in calories, sodium, and fat, and lower in nutritional value, than what you’d make at home.

But there are steps you can take to make healthy meal planning and prep easier — such as having groceries delivered, using adaptive devices in the kitchen, and finding recipes that require only a few ingredients and take less than a half hour to prepare.

Keeping certain foods and ingredients on hand — ones that you can reach for without too much effort — can help you get your fill of protein, fiber, healthy fats, and whole grains. For protein, try hardboiled eggs, hummus, Greek yogurt, nuts and nut butters, tinned salmon, and canned beans.

 A store-bought rotisserie chicken is an easy way to get lean protein — eat it as is or shred it onto salads. There are whole grains, such as brown rice and quinoa, that will keep well in your cupboard or pantry.

Buy prewashed, packaged leafy greens, like spinach, as an easy salad base. You can toss precut fruits and veggies into a salad or eat them as a snack. Fresh berries are packed with anti-inflammatory antioxidants, as are frozen berries, which keep longer.

Stir them into yogurt or oatmeal (a whole grain).

When preparing meals, it might help to think of dishes that can be made in large portions and reheated — like soups and stews you could make in a big batch and freeze for later. If heat is a concern when cooking, using a slow cooker is a helpful option.

Talk to your physician and a registered dietitian when formulating a dietary plan. They’ll base a regimen on your symptoms and your type of MS.

Keep an Open Mind About Food

Since medicine and nutrition are constantly evolving fields, it’s important to keep an open mind about what might help and what won’t.

At the same time, be wary of regimens or cures that sound too good to be true.

Because MS is so individualized, there is no one-size-fits-all diet.

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, though no specific diet is proven to change the course of the disease.
  • Omega-3 fatty acids, found in fish, walnuts, and flaxseeds, may help improve outcomes for people with MS by reducing inflammation, but it is important to consult a healthcare provider before starting any supplements, to discuss potential interactions.
  • Staying mindful of your intake of added sugars, sodium, and saturated fats can help you manage your weight and reduce fatigue, supporting better overall mobility and energy levels.
  • If meal preparation feels daunting due to fatigue or mobility issues, seek support from a healthcare provider and explore meal planning resources that offer practical guidance tailored to your needs.

Resources We Trust

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
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Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Shira Isenberg, RD, MPH

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A registered dietitian in Memphis, Tennessee, Shira Isenberg received her Masters in Public Health Nutrition from Hunter College in New York City. Though trained in clinical nutrition at NewYork-Presbyterian Hospital in Manhattan, Shira has worked in nontraditional nutrition fields, including school nutrition and Internet weight-loss programs and has served as an editor for Everyday Health. Her writing has appeared in Arthritis Self-Management, The Costco Connection, and The Jewish Action, among other magazines, and she has contributed to several nutrition and weight-loss books, including Breaking the Pattern and The Diet Detective’s All-American Diet.

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