While there aren’t specific dietary guidelines outlined for people with MS, eating a diet that focuses on whole foods is recommended. And what you choose not to eat can be just as important as what you do eat. Before you start making changes to your diet, be sure to talk with your doctor or nutritionist. Together, you can develop an eating plan that works best for you. Here are seven foods that you might want to leave out of your diet.
1. Saturated Fats
Saturated fats come primarily from animal products and by-products, such as red meat and full-fat dairy, and are also found in foods that contain palm oil or coconut oil. Saturated fats are linked to inflammation and known to raise your LDL (“bad”) cholesterol. High cholesterol, in turn, can lead to atherosclerosis, which raises your risk of heart attack and stroke. A study published in May 2020 in JAMA Neurology found that people who have MS are at increased risk for heart problems compared with those who don’t have MS — especially women. What’s more, “Conditions such as hypertension, hyperlipidemia, and cardiovascular disease are thought to make MS worse,” says Kathy Costello, CRNP, vice president of programs at Can Do Multiple Sclerosis in Avon, Colorado. “They can make the course of MS more challenging, and may even lead to earlier mortality.” The good news: There are steps you can take to help reduce your risk of heart disease, which is good for MS and your overall health. An easy first step is to avoid unhealthy fats. RELATED: Find more food dos and don’ts from people like you. Get real-life tips on Tippi »
3. Cow’s Milk
Cow’s milk contains not only saturated fat but also proteins that may negatively impact some people who have MS, according to past research. But reports are mixed. For example, findings from a patient questionnaire published in the journal Nutritional Neuroscience found that people with MS who said they did not consume dairy were less likely to report recent disease activity and experienced less MS-related disability. More recent findings, though, published in January 2018 in the journal Neurology, showed a link between higher dairy intake and reduced MS disability. If you want to try eliminating cow’s milk from your diet to see if it helps your symptoms, make sure you’re getting plenty of calcium, protein, and vitamin D from other food sources. Soy milk, almond milk, and cashew milk have more calcium than cow’s milk, so they can be good alternatives, especially if you think you may be lactose intolerant, says Costello.
4. Sugar
Too much sugar, especially in the form of sweets, can pack on the pounds. “You don’t want to increase your weight, because it’s going to make it more difficult for you to be mobile and perform activities of daily living,” says Jamieson-Petonic. Excess weight also increases fatigue, a common symptom of MS. And when you overindulge in sweets, then crash after, not only does it contribute to fatigue but it can also bring on brain fog or make you feel moody, adds Costello.
5. Sodium
While the jury is still out regarding the direct impact of sodium intake on MS, you should still take steps to shake the salt habit: Excess sodium can increase your blood pressure, and high blood pressure and other vascular conditions have been linked to a decreased life expectancy in people with MS, says Costello. Aim for less than 2,300 milligrams (mg) of sodium a day if you’re otherwise healthy, or less than 1,500 mg if you have heart-health concerns, according to the American Heart Association. RELATED: Do you avoid any foods because of MS? Share your diet tips on Tippi for MS »
6. Refined Carbs
Steer clear of white rice, white bread, and cold breakfast cereals. These processed carbohydrates can quickly elevate blood sugar levels and negatively affect your heart health. Instead, switch to healthier options, such as whole-grain breads, brown rice, barley, and whole-wheat pasta. “We’ve seen in a couple of mostly observational, self-reported studies that people with MS whose diets are high in whole grains, fruits, and vegetables have less walking problems and less reported overall disability,” explains Costello. An added bonus: Whole grains are high in fiber, which can help you manage constipation — a symptom of MS — and keep the pounds off by helping you feel fuller longer.
7. Gluten
Gluten is a protein found in some grains, including wheat, barley, and rye. People who have celiac disease, characterized by gluten intolerance, must avoid gluten entirely to avoid intestinal damage, but many other people without celiac also find that they feel better overall when they eliminate gluten from their diet. While there’s no evidence to suggest that avoiding gluten is beneficial for people who have MS but not celiac disease, “Reducing gluten may be an option if you’re not finding relief with other things,” says Jamieson-Petonic. Just choose wisely, as many gluten-free foods are highly processed. Adds Costello, “There are whole-grain options that are gluten free.”
