Anti-inflammatory diet and multiple sclerosis

While there is currently no specific diet proven to cure MS or replace medical treatment, the foods we eat can still play an important role in supporting overall health and wellbeing. 

An anti-inflammatory eating pattern can help support energy levels, gut health, heart health, mental wellbeing, bowel function and quality of life. It also does not need to be complicated, expensive or perfect to be helpful. 

An anti-inflammatory diet is not a strict set of rules, but rather a dietary pattern or way of eating. It focuses on foods that help support the body to function at its best, while limiting foods that may increase inflammation when eaten often. 

A simple way to think about it is: more colour, more plants, more fibre, more healthy fats and enough protein. 

An anti-inflammatory diet includes: 

• Plenty of colourful vegetables and fruits.
• Wholegrains, legumes, nuts and seeds.
• Olive oil and other healthy fats.
• Lean protein foods such as fish, seafood, chicken and eggs. 
• Yoghurt, cheese and milk or calcium-fortified dairy alternatives. 

It also means limiting foods that are high in saturated fat, added sugar and salt, such as processed meats, fried foods, sugary drinks, cakes, biscuits and highly processed packaged foods. 

This does not mean these foods can never be eaten. Food is allowed to be enjoyable, social and flexible. The goal is to focus on what you can add to your diet most of the time, rather than aiming for a ‘perfect’ diet. 

Research into diet and MS is still growing. At this stage, there is no single diet that has been proven to stop MS progression or work for everyone living with MS.

However, we do know that a healthy eating pattern can support many areas of health that are important for people with MS, including heart health, energy levels, bowel health and muscle strength.

Some studies suggest that Mediterranean-style eating patterns may be helpful for people with MS. It is often considered anti-inflammatory because it is rich in vegetables, fruit, wholegrains, legumes, fish, nuts, seeds and olive oil. These foods provide fibre, antioxidants and healthy fats, which help support gut, heart, brain and overall health.

Anti-inflammatory dietary patterns may also support gut health by feeding the gut microbiome (the bacteria and microorganisms living in our digestive system). This is relevant for people with MS, as good gut health can help support energy levels, mood, bowel regularity and immune function.

Evidence shows it is the overall pattern of foods we eat most of the time, over time, that matters most; not one ‘magic’ food or supplement.  

A helpful place to start with anti-inflammatory eating is by adding more variety to your meals across the week. This might mean adding an extra colour to your plate, trying a new vegetable, choosing a higher-fibre option such as wholegrain crackers instead of plain, or keeping nourishing pre-made or frozen meals available for low-energy days. 

Anti-inflammatory foods to include more often include: 

• Colourful vegetables 
  Aim for a mix of colours, such as leafy greens, carrots, capsicum, beetroot, sweet potato, pumpkin, broccoli, cauliflower and red cabbage.
• Fruit 
  Berries, oranges, apples, pears, bananas and stone fruit provide fibre, vitamins and antioxidants.
• Wholegrains 
  Choose options such as oats, wholegrain bread, brown rice, wholemeal pasta, quinoa and high-fibre cereals.
• Legumes 
  Lentils, chickpeas and beans are high in fibre and provide plant-based protein. They can be added to soups, salads, curries, pasta sauces or casseroles.
• Healthy fats 
  Extra virgin olive oil, avocado, nuts, seeds and oily fish such as salmon, sardines and tuna can help support heart, brain and joint health. Healthy fats are an important part of an anti-inflammatory eating pattern, especially when they replace foods higher in saturated fat, such as butter, processed meats and deep-fried foods.
• Protein foods 
  Protein is important for maintaining muscle, strength and function, and is also needed for immune function and hormone production. Good options include fish, chicken, eggs, tofu, legumes, lean meats, reduced-fat yoghurt, milk and cheese.  

Aiming for a balanced plate can be a simple way to plan meals, especially when energy, motivation or decision-making is low. 

Try aiming for: 

• Half the plate as vegetables or salad (or fruit at breakfast).
• One quarter of the plate as protein.
• One quarter of the plate as high-fibre carbohydrate.
• A small amount of healthy fat, such as olive oil, avocado, nuts or seeds. 

Some meal ideas include:  

• Salmon with sweet potato and salad.
• Chicken and vegetable stir-fry with brown rice.
• Lentil soup with wholegrain toast.
• Tuna and avocado in a wholemeal wrap.
• Greek yoghurt with berries, oats and chia seeds. 

For some people, the biggest nutrition win is not a new supplement or strict diet. It is having realistic food options available when fatigue, pain or symptoms make eating harder.  

If your symptoms make cooking harder, convenience options can still be part of a healthy eating pattern. Aim to prepare an easy and nourishing meal rather than a perfect meal. Keeping nourishing convenience foods available can help prevent always reaching for biscuits or snack foods to get through the day or skipping meals altogether. Options such as frozen vegetables, microwave rice cups, tinned tuna or salmon, tinned lentils or chickpeas, pre-made salads, boiled eggs and ready-made meals can make healthy eating easier.

Having a few ‘default meals’ on hand can also help. This might include eggs on toast, tuna and salad wraps, yoghurt with oats and fruit, or a microwave meal with extra frozen vegetables.

Many people with MS hear advice about cutting out gluten, dairy, meat or other food groups. For some people, avoiding certain foods may be necessary due to allergies, intolerances, coeliac disease or digestive symptoms.

However, removing whole food groups without supervision from a dietitian or specialist can make it harder to meet nutrition needs. It may also increase the risk of missing out on important nutrients such as protein, calcium, iron, vitamin B12 and fibre.

A diet can be anti-inflammatory without being overly restrictive. If you are thinking about following a more restrictive diet, it is a good idea to speak with an Accredited Practising Dietitian to make sure your diet is still balanced, nourishing and realistic. 

Making changes to your diet does not need to feel overwhelming. Small changes, made consistently, can support your health over time. MSWA Dietitians can provide individualised advice to help people living with MS improve diet quality, manage nutrition-related symptoms and feel more confident with food choices.