If you’re a member of iConquerMS, you know we ask questions about diets and other wellness interventions that people with MS might undertake. There is ample evidence that eating a wholesome diet and living a healthy lifestyle has a positive impact on MS symptoms and daily function. One particular area of focus of diet-related MS research has been anti-inflammatory foods and whether they may be beneficial. Listed below are eight anti-inflammatory foods, with evidence supporting why they may be worth exploring for people with MS.
1. Fatty Fish
- Fatty fish, such as trout, salmon, tuna, mackerel, herring, and sardines, are good sources of omega-3 fatty acids, which have known cardiovascular benefits.
- A 2020 study found that a higher intake of fatty fish may lower a person’s risk of developing MS.
- A recent review concluded that omega-3 and fish oil may reduce inflammatory markers and relapse rates and improve quality of life for people with MS.
2. Fruits & Vegetables
- Fruits and vegetables are rich in antioxidants, substances that may help reduce inflammation.
- Investigators in Australia determined that eating a diet rich in fruits & vegetables, as well as not consuming meat, lowers the risk of severe disability in people with MS.
- A 2023 study shows diets that are high in fruits & vegetables are associated with less fatigue and better quality of life in people with MS.
3. Turmeric
- Turmeric is a bright yellow, fragrant spice that is commonly used in Indian cooking. Its main ingredient, curcumin, has been shown to have a number of benefits.
- According to a 2017 study, curcumin can potentially reduce the severity of immune system-related diseases like MS by affecting different cells that are involved in the immune response.
- Researchers in Pakistan demonstrated the potent anti-inflammatory and antioxidant properties of curcumin, and its therapeutic potential against MS.
4. Ginger
- Ginger is a rhizome with a potent, spicy flavor. It contains a number of different anti-inflammatory compounds, including gingerols and shogaols.
- There is evidence that 10-gingerol is important in reducing inflammation in the brain and spinal cord.
- According to a 2022 review, gingerols and shogaols may reduce the levels of inflammation and oxidative stress in neurodegenerative diseases like MS.
Can MS cause digestive problems?
Research shows nearly two thirds of people with MS experience at least one persistent GI symptom. Results show that the four most common symptoms are constipation (37%), indigestion (30%), difficulty swallowing (21%) and fecal incontinence (15%).
5. Avocado
- Avocados are a great source of healthy monounsaturated fat. They are also rich in antioxidants, which help to fight inflammation.
- Researchers at UCLA showed that eating avocados dampens the body’s inflammatory response.
- A 2019 review found that a combination of avocado and soybean oils may have a beneficial effect on inflammatory diseases.
6. Flaxseed
- Flaxseeds are another rich source of omega-3 fatty acids. They also contain lignans, which are known for their anti-inflammatory effects.
- A 2019 review suggests flaxseed may have anti-inflammatory effects in the body, though the authors note that further study should be done to clarify this link.
- Australian researchers found that flaxseed oil supplementation in people with MS is associated with a 60% lower relapse rate. They also state that more research is needed to confirm these results.
7. Walnuts
- Walnuts are also a good source of omega-3 fatty acids. They’re packed with antioxidants, fiber and magnesium, all of which have important roles in regulating inflammation.
- According to a recent review, eating walnuts not only reduces some signs of inflammation but also has other health benefits like lowering triglyceride and cholesterol levels.
- Investigators in Iran found that walnut oil significantly reduced disease severity and inhibited plaque formation in a mouse model of MS.
Want to read more about MS Diets?
Our August 2019 newsletter covers several dietary strategies for people with MS, including the scientific evidence to support, or refute them.
8. Olive Oil
- There’s evidence that components of extra-virgin olive oil known as phenols may help prevent the inflammatory processes involved in a variety of diseases like MS.
- Spanish researchers suggest that extra-virgin olive oil may protect nerve cells against damage and degeneration in a mouse model of MS.
- Olive oil is an important part of the Mediterranean diet. According to a 2022 study, this way of eating is linked to less disability in MS.
There is no agreement or guidelines to follow when it comes to what people with MS should eat. However, there is evidence that some foods and nutrients might help with MS symptoms. It is important to talk to a doctor or nutritionist before making significant changes to your diet. One concern is that specific diets could be too strict, making you miss important nutrients and causing problems. Emphasizing a particular food can have the same effect. More research is needed to know the benefits and risks of diets for MS. These studies are happening now, which is exciting because diet is something people can control to some extent, giving them more power over the disease. ACP’s main goal is to support research into topics like this, which could improve the lives of people with MS over time.
