Instead of dwelling on what foods to eliminate, my focus is always on what foods to include, and which should be included in abundance. By prioritising a nutrient-rich diet, foods that may not contribute to my goals of staying healthy with MS, naturally get squeezed out of my diet. In this article, I’ll explore the foods that I prioritise and the ones I recommend avoiding for better MS health outcomes.
Focus on inclusion
Fruit and vegetables
A cornerstone of my diet is consuming approximately nine cups of fruits and vegetables daily. This includes daily staples like berries, cruciferous vegetables such as broccoli and cauliflower, and alliums like onions, garlic, and leeks. These nutrient-dense foods provide essential vitamins and antioxidants, supporting overall health.
Omega-3 fatty acids
To combat inflammation, I ensure a daily intake of omega-3s through sources like flaxseed oil, chia seeds, flaxseeds, and walnuts. Additionally, I aim for at least two servings of oily fish each week, such as salmon, anchovies, mackerel, herring, and sardines, which are rich in these anti-inflammatory fatty acids.
Plant-based proteins
Chickpeas, lentils, edamame beans, butter beans, and tofu are excellent sources of plant-based proteins in my diet. They provide essential amino acids, promoting muscle and tissue health, while being low in saturated fat but high in fibre.
Whole grains
Whole grains like brown rice, oats, buckwheat, and quinoa are essential for energy and fibre. They help maintain stable blood sugar levels and support gut health.
Nuts and seeds
Including a variety of nuts and seeds in my daily menu offers healthy fats, protein, and essential minerals. They make for satisfying snacks and boost overall nutritional intake.
Fermented foods
Fermented foods like dairy-free yoghurts, sauerkraut, and kimchi promote a healthy gut microbiome, which is increasingly recognised as vital for immune health.
Olive oil
Olive oil is packed with polyphenols and associated with numerous health benefits. I don’t fry with any oils (water does the trick) but I use olive oil for everything else.
Foods to avoid
Refined Sugar
Refined sugar, along with other sugars often considered healthier, such as honey or maple syrup, is best avoided. To sweeten dishes, I use naturally sweet alternatives like soaked and blended dates, prunes, ripe bananas, or unsweetened apple sauce. Over time, your taste buds adapt, and sugar cravings diminish.
Dairy
As discussed in my previous blog on dairy and MS, I avoid dairy products. Dairy alternatives are widely available and can be easily incorporated into your diet. Download my FREE ebook ‘How to go dairy-free on your MS health journey – 10 dairy-free swaps for all of your favourite foods‘.
Ultra-processed foods
While not all processed foods are created equally, unhealthy ultra-processed foods containing potentially inflammatory oils like palm oil are best avoided. Opt for whole food alternatives that offer greater nutritional bang for your buck.
Saturated fats
Saturated fats have been linked to poor MS health outcomes and an increased risk of cardiovascular events. Therefore, fried foods, fast food, and other sources of saturated fats should be eliminated from your diet.
Conclusion
There’s no one-size-fits-all solution to MS. We are all unique, and what works for one person may not work for another. When working with clients as a Nutritional Therapist, I take into consideration their individual needs and preferences to create personalised, delicious, and healthy meal plans. Together, our aim is for you to be the healthiest version of yourself possible while living with MS. Remember, it’s not just about what you avoid but what you actively embrace to nourish your body and support your well-being.
If you would like support on your MS health journey, take a look at the range of nutritional therapy programmes which I offer. Please contact me for a free discovery call for more information. I look forward to working with you soon.