What are the best foods for people with multiple sclerosis (MS)? Learn about the top foods that may help manage MS symptoms and improve overall health.

Turmeric: A Powerful Anti-Inflammatory Spice

Turmeric, a bright orange-yellow spice commonly used in Indian cooking, may offer benefits for people with multiple sclerosis (MS). Its main active ingredient, curcumin, has been shown to protect nerve cells and help modulate the body’s immune system. You can easily incorporate turmeric into your diet by sprinkling it on cooked vegetables, whole-grain rice, or even taking it in supplement form. However, it’s important to check with your doctor first, as turmeric can interact with certain medications.

The Importance of Vitamin D for MS

Individuals with MS are at an increased risk of developing osteoporosis, a condition that weakens the bones and makes them more prone to fractures. Vitamin D can help protect against this by supporting bone health. Additionally, vitamin D may help reduce the inflammation that can contribute to MS symptoms. While sunlight exposure helps the body produce vitamin D, good food sources include oily fish, yogurt, eggs, and fortified orange juice. Your doctor may also recommend a vitamin D supplement.

Antioxidant-Rich Produce for MS

Eating a diet rich in antioxidant-containing fruits and vegetables may help ease inflammation and potentially prevent MS relapses. Aim for at least five servings of these nutrient-dense foods per day. Some great options include onions, apples, citrus fruits, berries, and black grapes. These foods are also high in fiber, which can help maintain a healthy digestive system.

Ginger: A Versatile Healing Herb

Ginger is more than just a culinary spice – it has medicinal properties that may benefit people with MS. Studies suggest ginger may help calm the immune system and potentially improve memory problems and muscle pain, which are common MS symptoms. You can enjoy the benefits of ginger by adding it to stir-fries, making ginger tea, or taking it in supplement form.

Fiber-Rich Foods for Digestive Health

Constipation is a common issue for individuals with MS. Incorporating more fiber-rich foods into your diet can help prevent this. Look for “insoluble” fiber sources, such as prunes or prune juice, whole wheat bread, and brown rice. These types of fiber pass through the digestive system without being fully broken down, helping to keep things moving. Aim for at least 25 grams of fiber per day and make sure to drink plenty of fluids.

The Potential Benefits of Green Tea

If you’re struggling with muscle weakness and fatigue, a cup of green tea may provide some relief. Research suggests that compounds in green tea, including EGCG, may help ease these symptoms. Drinking green tea daily for at least 3 months has been associated with improvements. Green tea may also have immune-boosting and anti-inflammatory properties, and it may even help slow down the cognitive effects of MS.

Dairy Considerations for MS

Some studies have suggested a potential link between dairy consumption and the progression of MS. One theory is that the proteins in dairy products can trigger an immune response. If you have lactose intolerance, it’s best to avoid dairy products altogether. However, other research has not found a clear connection between dairy and MS. If you do choose to limit dairy, look for alternatives like almond, soy, rice, or oat-based products that are fortified with calcium to support bone health.

Omega-3s for Reducing Inflammation

Fatty fish, such as herring, mackerel, albacore tuna, sardines, and salmon, are excellent sources of omega-3 fatty acids. These anti-inflammatory nutrients may help reduce the symptoms of MS. One large study showed that people with MS who took 10 grams of fish oil daily were less likely to experience relapses or further disability. Vegetarians or those who don’t like fish can consider omega-3 supplements, such as flaxseed oil, as an alternative.

Limiting Saturated Fat for MS

Some research suggests that diets low in saturated fat may be beneficial for people with MS. Saturated fat is linked to heart disease and other health problems, so it’s best to limit your intake. When choosing protein sources, opt for leaner cuts of meat, such as skinless chicken, or swap meat for plant-based options like beans and lentils, which are high in fiber and folate.

Whole Grains for Sustained Energy

Incorporating 3-5 servings of healthy whole grains, such as whole-wheat pasta, quinoa, or brown rice, into your daily diet can help provide sustained energy and prevent blood sugar spikes. These complex carbohydrates are also a good source of fiber, which can help with weight management and constipation. Whole grains also contain beneficial nutrients like magnesium and iron, which may help slow the progression of MS, although more research is needed in this area.

Foods to Eat to Feel Better With MS

Medically Reviewed by Nayana Ambardekar, MD on April 16, 2022

This bright orange-yellow spice is common in Indian cooking, but you can use it in many dishes. Its main ingredient, curcumin, may protect nerve cells and adjust the body’s immune system. You can sprinkle it on everything from cooked vegetables to whole-grain rice, or take it in a capsule. Curcumin is safe for most people, but it may cause side effects if you take some medicines. So check with your doctor before you take it as a supplement.

If you have MS, you’re at risk of osteoporosis, a condition that makes your bones weaker and more likely to break. Vitamin D can help protect you from the problem. It may also help curb the inflammation that fuels MS symptoms. Sunlight helps your skin make the nutrient, but oily fish like salmon or tuna, yogurt, eggs, cereals, and fortified orange juice are good food sources. You may also want to ask your doctor if you should take a vitamin D supplement.

When you eat five servings of them a day, you’re loading up on antioxidants, which can help ease inflammation. If you eat them regularly, they may help you prevent relapses. Produce also has plenty of fiber, which keeps your digestion running smoothly. Load your plate with foods high in antioxidants, like onions, apples, citrus fruits, berries, and black grapes.

You might use it as a baking spice, but in other parts of the world, ginger is best known as a medicinal plant. Studies show that it may help calm the immune system and might even improve memory problems and muscle pain, which are common MS symptoms. You can take it in a capsule, but fresh ginger root may give you the most benefit. Peel, chop, and add it to stir-fries. Or steep a piece of peeled root in hot water to make tea.

“Insoluble” fiber is your best choice. You’ll find it in prunes or their juice, whole wheat bread, brown rice, and other whole grains. Your body doesn’t fully digest this fiber, so it passes through your system. That’s a good thing. It helps prevent constipation, a common problem for people with MS. Most people should aim to get at least 25 grams of fiber each day. Since it absorbs water, make sure you also drink plenty of fluids each day.

Got muscle weakness and fatigue? A cup of soothing green tea may help. A small study found that some of its compounds, including one called EGCG, may help ease these symptoms. People saw results after they drank green tea every day for at least 3 months. The drink may also bolster the immune system, ease inflammation, and slow the effects MS can have on your thinking.

Some studies show a link between cow’s milk and MS. One theory is that the proteins in dairy products can irritate the immune system. Other research does not suggest a link to MS. But if you do have lactose intolerance, then it is best to stay away from dairy.If you want to try cutting back on dairy products, swap out your usual milk, ice cream, butter, and cheese for versions made from almond, soy, rice, or oats. Look for products that have added calcium to help protect your bones.

Herring, mackerel, albacore tuna, sardines, and salmon all have omega-3 fatty acids, which can help reduce inflammation in the body. One large study showed that people with MS who took 10 grams of fish oil a day were less likely to relapse or become more disabled.) If you’re a vegetarian or don’t like fish, ask your doctor about getting omega-3s from fish oil supplements or flaxseed oil.

Some science has shown that diets low in saturated fat can help people with MS. Plus, it’s linked to heart disease and other health problems, so it’s best to limit how much you get. When you eat protein, skip fatty red meat for leaner cuts like skinless chicken. Or swap meat for beans and lentils. They’re high in fiber and folate, which may help reduce MS attacks.

Aim to eat 3-5 servings of healthy whole grains such as whole-wheat pasta, quinoa, or brown rice every day. Their complex carbohydrates can prevent energy spikes and help you feel less tired. And their fiber will help you manage your weight and avoid constipation. The right amount of magnesium and iron, which whole grains have, might also help slow the effects of MS, although scientists need more research to know for sure.

IMAGES PROVIDED BY:

1) Aamulya / Getty Images
2) svariophoto / Getty Images
3) Kinga Krzeminska / Getty Images
4) Wavebreakmedia Ltd / Getty Images
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6) kuppa_rock / Getty Images
7) dropStock / Getty Images
8) gbh007 / Getty Images
9) Karisssa / Getty Images
10) Elizaveta Antropova / Getty Images

SOURCES:

Webb, D. Today’s Dietitian, Vol. 14, No. 5.
Multiple Sclerosis Society of Canada: “Healthy Eating: A Guide for People with MS.”
Riccio, P. ASN Neuro, January-February 2015.
Hadgkiss, E. Nutritional Neuroscience, April 2015.
National Multiple Sclerosis Society: “Osteoporosis,” “Vitamin D,” “MS Symptoms,” “Food for Thought: MS and Nutrition,” “Spasticity. “
Brum, D. Arquivos de Neuro-Psiquitria, February 2014.
Bowling, A. Momentum: The National MS Society Magazine, Summer 2011.
Xie, L. International Immunopharmacology, March 2011.
Shishodia, S. Annals of the New York Academy of Sciences, November 2005.
National Institutes of Health/Office of Dietary Supplements: “Vitamin D.”
Oregon State University, Linus Pauling Institute Micronutrient Information Center: “Curcumin.”
Hasson, J. Momentum: The National MS Society Magazine, Fall 2008.
Overcoming Multiple Sclerosis: “The Dairy Connection,” “Discover the OMS Diet.”
NutritionMD.org: “Multiple Sclerosis: Nutritional Considerations.”
Malosse, D. Neuroepidemiology, 1992.
Marrie, R., Neurology, Oct. 27, 2009.
Jelinek, G. The International Journal of Neuroscience, November 2013.
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Badreldin, H. Food and Chemical Toxicology, September 2007.
Masshadi, N. International Journal of Preventive Medicine, April 2013.
Ho, S. Food Chemistry, December 2013.
aenghong, N. Evidence-Based Complementary and Alternative Medicine, 2012.
White, B. American Family Physician, June 1, 2007.
Swedish Medical Center: “The Anti-Inflammatory Diet and Multiple Sclerosis.”
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Aktas, O. The Journal of Immunology, November 2004.
Li, J. Journal of Neuroinflammation, July 2012.

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Top Picks

Foods to Avoid, Eat, and More

Multiple sclerosis (MS) is one of the most common neurological disorders. It affects almost 914,000 U.S. adults and over 2.1 million people worldwide, and it’s two to three times more common among women than men (1, 2).

This article explains how diet may affect MS and provides a guide for dietary changes that may help manage its symptoms.

Multiple sclerosis (MS) is an autoimmune disorder that gradually destroys the protective coverings that wrap around your nerve fibers. These coverings are called myelin sheaths.

Over time, this disease can permanently damage your nerves, affecting communication between the brain and body (3).

Symptoms of MS include (3):

• fatigue
• tingling and numbness
• bladder and bowel dysfunction
• movement difficulties and spasticity
• impaired vision
• learning and memory difficulties

MS is highly complex, and the way the disease progresses varies from person to person. Scientists are still not certain what causes MS and how to cure it, but they do know immune, environmental, and genetic factors are involved. (4).

Although diet cannot cure MS, some research suggests that making dietary changes may help people with MS better manage their symptoms. This, in turn, may improve their quality of life (5, 6).

Summary

Multiple sclerosis (MS) is a neurological condition that gradually destroys the protective coverings, which are called myelin sheaths, that wrap around your nerve fibers. Scientists do not fully understand the disease, and there is no cure.

Currently, there are no official dietary guidelines for people with MS.

No two people with MS experience it the same way (4).

However, scientists believe a combination of genetic and environmental factors may cause the disease, as well as that nutrition can have an influence. The fact that MS is more prevalent in Western countries than in developing nations is one clue that diet may play a key role (7).

That is why dietary guidelines and recommendations for people with MS should aim to help manage symptoms to improve overall quality of life.

Diet may help with MS in several ways, including:

• preventing or controlling its progression
• helping manage its symptoms
• reducing flare-ups

Ideally, an MS-friendly diet should be:

• high in antioxidants to fight inflammation
• high in fiber to aid bowel movements
• adequate in calcium and vitamin D to fight osteoporosis
• pack plenty of vitamins and minerals to fight fatigue and promote wellness

It should also limit foods that have been linked to chronic inflammation and other poor health outcomes, or those that simply make day-to-day activities more difficult for someone with MS.

Some evidence suggests that other dietary patterns, including ketogenic diets, may help improve symptoms in people with MS. However, this research is ongoing, and scientists need to further investigate the role of diet in MS.

A study involving 60 people with MS found that fast-mimicking diets, or a dietary pattern that involves periodic cycles of low calorie intake, and ketogenic diets had potential to treat relapsing-remitting multiple sclerosis (RRMS). Still, the researchers suggested that more high-quality studies on the effects of fast-mimicking diets in humans were needed (8).

Another study that gave people with MS a ketogenic diet that restricted carbohydrate intake to less than 20 grams per day for 6 months found that the diet helped improve fatigue and depression, promoted fat loss, and reduced inflammatory markers (9).

A separate study found certain nutrients, including fish oil, B vitamins, N-acetylcysteine, and CoQ10, may benefit people with mild to moderate MS, potentially leading to better general functioning, as well as an improved quality of life and ability to move around (10).

The nutrients associated with these positive changes included increased fat, cholesterol, folate, iron, and magnesium intakes. On the other hand, decreased carb intake appeared to be beneficial (10).

Clinical trials investigating the effects of ketogenic diets and intermittent fasting on MS are currently underway (11).

Current evidence suggests that a modified paleolithic diet and taking supplements may help improve perceived fatigue in MS patients (12).

There’s also evidence that people with MS are more likely to be deficient in some nutrients, including vitamins A, B12, and D3 (13).

Preliminary evidence suggests that taking certain vitamins, minerals, fatty acids, antioxidants, plant compounds, and melatonin may help improve some symptoms (13).

Scientists need to do more research before making official recommendations about many of the dietary patterns discussed above. However, preliminary research is promising.

Summary

There are no official dietary guidelines for MS. However, research suggests that making certain dietary changes may help slow disease progression and help manage MS symptoms to improve quality of life.

Based on current and ongoing research, an MS-friendly diet should help people with MS manage their symptoms.

In particular, it should help manage disease progression and aim to minimize the effects that common MS symptoms have on overall quality of life.

Here is a list of foods to include on an MS-friendly diet:

• fruits and vegetables: all fresh fruits and vegetables
• grains: all grains, such as oats, rice, and quinoa
• nuts and seeds: all nuts and seeds
• fish: all fish, especially fresh fish and fatty oily fish, such as salmon and mackerel, as they’re high in omega-3 fatty acids and vitamin D
• meats: all fresh meats, such as beef, chicken, lamb, and more, especially beef liver which is particularly high in vitamin D and biotin
• eggs: good source of biotin, vitamin D, and other important nutrients
• dairy products: such as milk, cheese, yogurt, and butter
• fats: healthy fats, such as olive, flaxseed, coconut, and avocado oils
• probiotic-rich foods: such as yogurt, kefir, sauerkraut, and kimchi
• beverages: water, herbal teas
• herbs and spices: all fresh herbs and spices

In short, the guidelines for an MS-friendly diet are similar to an overall nutrient-rich, well-balanced diet. However, it emphasizes consuming more plant-based foods and grains.

That is because plant-based foods and grains are higher in fiber, vitamins, minerals, and fluid, which can help with MS symptoms, such as constipation, fatigue, and bladder dysfunction.

They’re also higher in plant-based compounds that function as antioxidants, which are molecules that help defend your cells against free radical damage and inflammation. These compounds may help fight inflammation and potentially slow MS progression (14, 15).

Fish, particularly fatty fish, such as salmon and mackerel, appear to be beneficial for MS, possibly because they’re high in anti-inflammatory omega-3 fatty acids. They’re also high in vitamin D, which can help keep your bones strong when combined with calcium (16, 17, 18).

Current research on the effects of red meat and saturated fat intakes on MS symptoms shows mixed results. However, eating red meat in moderation, while focusing on more fruits, vegetables, and grains, is likely beneficial for people with MS (19, 20).

Dairy products also show mixed results. In some studies, dairy products have been linked to disease activity. However, they’re a good source of calcium, vitamin D, vitamin A, and potassium, so you can try including them in moderation on an MS-friendly diet. Talk with your doctor if you believe dairy products are making your MS symptoms worse (21, 22, 23).

In addition, some research shows that people with MS may have a higher risk of celiac disease, an autoimmune condition that causes damage to the small intestine in the presence of gluten (24).

Gluten is a group of proteins in wheat, barley, and rye.

If you have MS and experience extreme discomfort when eating gluten-based products, such as bread, pasta, crackers, and baked goods, it’s important to notify your healthcare team to see whether you have celiac disease. Other symptoms of celiac disease include bloating, diarrhea, fatigue, abdominal pain, chronic headaches, and anemia.

People with MS who do not have celiac disease may still benefit from healthy grains in their diet.

Summary

Eating plenty of fruit, vegetables, grains, and fish may help with managing MS symptoms. A person with MS may eat red meat and dairy in moderation, as current research on their effects is mixed.

While an MS-friendly diet allows plenty of nutrient-dense, delicious options, there are still some food groups you should limit to help manage MS symptoms.

Most of these foods are linked to chronic inflammation. They include processed meats, refined carbs, trans fats, and sugar-sweetened beverages, just to name a few (25, 26, 27).

Here’s a list of foods to avoid if you have MS:

• processed meats: such as sausages, bacon, canned meats, and meats that are salted, smoked, or cured
• refined carbs: such as white bread, pasta, biscuits, and flour tortillas
• fried foods: such as french fries, fried chicken, mozzarella sticks, and doughnuts
• highly processed foods: such as fast food, potato chips, and convenience and frozen meals
• trans fats: such as margarine, shortening, and partially hydrogenated vegetable oils
• sugar-sweetened beverages: such as energy and sports drinks, soda, and sweet tea
• alcohol: limit consumption of all alcoholic beverages as much as possible

If you have celiac disease, aim to avoid all gluten-based foods, such as foods containing wheat, barley, and rye.

Summary

An MS-friendly diet is similar to a diet focused on promoting overall health and well-being. It restricts some foods, such as processed meats, refined carbs, and trans fats. These foods do not help manage MS symptoms and may worsen inflammation.

Several diets specifically aim to help slow progression and prevent flare-ups of MS. They include the Swank diet and variations of the Wahls diet. These diets are popular within the community of individuals with MS.

Swank diet

The Swank diet for MS is a low-fat, low-saturated fat eating pattern that neurologist Dr. Roy Swank, MD, PhD, developed in 1948 (28). Its recommendations include:

• avoid processed foods that contain saturated fat or hydrogenated oils
• limit saturated fat to 15 grams per day; consume no more than 20 to 50 grams per day of unsaturated fats
• avoid red meat for 1 year, then limit red meat to 3 ounces per week
• avoid dark meat poultry and limit fatty fish to 50 grams per day
• choose only dairy with 1% fat or less
• avoid egg yolks
• consume as many fruits and vegetables as you want
• enjoy whole grain breads, rice, and pastas
• snack on nuts and seeds daily
• consume 1 teaspoon of cod liver oil, and a multi-vitamin and mineral supplement daily

Research on the efficacy of the Swank diet is limited to a series of reports Dr. Swank published. The reports follow a group of individuals with RRMS who adhered to the Swank low fat diet for 50 years. Dr. Swank assessed individuals for compliance with the diet, frequency and severity of MS attacks, and performance status (wheelchair use, ability to walk, and ability to work) (28).

Those who adhered to the diet (consumed 20 grams of fat or less) had fewer and less severe MS-related exacerbations than those who consumed greater than 20 grams of fat. Individuals with lower performance status at the start of the observation period or who were in the progressive phase of MS were likely to experience continued decline, even if they complied with the Swank diet (28).

While Swank’s studies had a long follow-up duration and large cohort size, they were not randomized controlled trials and were subject to several forms of bias. Larger, better-designed studies are needed to determine whether the Swank diet can help improve symptoms or delay progression of MS.

Wahls diet

Dr. Terry Wahls developed the modified Paleolithic Wahls diet for managing MS in 2008.

The Wahls diet is a version of the Paleolithic (Paleo) diet, which recommends you eat meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats, and oils, and that you avoid processed foods, sugar, grains, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine, and trans fats.

The modified Paleo Wahls diet makes the following recommendations beyond the Paleo diet (28):

• eat nine or more cups of fruits and vegetables daily (three cups each of green leafy vegetables, sulfur-rich vegetables, and intensely colored fruits or vegetables)
• emphasize consumption of seaweed, algae, and nutritional yeast
• consume limited servings of gluten-free grains and legumes
• avoid eggs
• consume lower meat and fish intake than the Paleo diet

In one small randomized, controlled trial, 17 individuals with RRMS who followed the Wahls diet for three months experienced improved quality of life and less fatigue compared to those who continued their usual diet (29). More studies are needed to assess the effectiveness of the modified Paleo Wahls diet.

Dr. Wahls developed The Wahls Elimination diet in 2015, which recommends avoiding all grains (including those that are gluten-free), legumes, and nightshades (including tomatoes, white potatoes, eggplant, peppers, and seed spices) to reduce lectin in the diet (28).

It also recommends avoiding all dairy and allows for unlimited consumption of saturated fat. Like the modified Paleolithic Wahls diet, the Wahls Elimination diet recommends at least nine cups of fruits and vegetables daily, as well as seaweed, nutritional yeast, and fermented foods.

While a study comparing the impact of the Swank and Wahls Elimination diets on MS-related fatigue and quality of life is currently underway, no research is available on the efficacy of the Wahls Elimination diet (28).

It is important to note that diets that exclude whole food groups (like grains and dairy in the Wahls Elimination diet) increase the probability of nutritional insufficiency. However, taking supplements when on these diets can help reduce the risk of nutritional deficiency.

Summary

Both the Swank diet and Wahls Elimination diet were developed to slow progression and prevent flare-ups of MS. Limited research on the efficacy of these diets for MS is promising; however, more well-designed research is needed. Keep in mind, any diet that eliminates whole food groups (like the Wahls Elimination diet) increases your risk for nutritional insufficiency.

In addition to the diet guidelines above, people with MS may want to consider the following food tips to help manage their symptoms.

• Make sure you eat enough food. Eating too few calories can cause fatigue.
• Prep your meals in advance. If you have time, batch-making meals can help you save energy later. If you’re often fatigued, this can be especially helpful.
• Rearrange your kitchen. Place food, utensils, and other equipment in areas that are close by and easy for you to clean up. This will help you save energy.
• Try “ready-to-use” items. Buying precut fruits and veggies can help you shave minutes off cooking time and make cooking simpler.
• Make thicker drinks. If you have difficulty swallowing, preparing thicker beverages like a nutrient-rich smoothie may be easier to manage.
• Soft foods may help. If chewing too much is making you fatigued, try choosing softer foods like baked fish, bananas, avocado, and cooked veggies.
• Limit crumbly foods. If you have difficulty swallowing or find yourself choking on food often, consider limiting foods that crumble, such as toast and crackers.
• Reach out for help. Even if you do not like asking for help, having members of your support network help with small tasks, like preparing meals, cleaning, or simply setting the table, can help ease your fatigue.
• Stay active. Although exercise can make a person with MS feel fatigued, it’s especially important for helping achieve and manage optimal health and a moderate weight. It’s also important for preventing osteoporosis, which is more common among people with MS.

If you have other MS-related concerns not addressed above, it’s important to notify your healthcare team. They can offer personalized tips to help you manage your symptoms better.

Summary

The tips listed above can help improve your quality of life with MS by helping you maintain a moderate weight and manage symptoms like fatigue and swallowing issues.

If you are considering changing your diet to help control your MS symptoms and would like more information, here are some good resources:

• National Multiple Sclerosis Society — Diet and Nutrition
• Swank MS Foundation — The Swank Low-Fat Diet for the Treatment of MS
• American Autoimmune Related Diseases Associtaion, Inc. — The Wahls Protocol
• National Multiple Sclerosis Society — Vitamins, Minerals & Herbs in MS
• National Multiple Sclerosis Society — Diet and Multiple Sclerosis: A Neurologist’s Perspective

A registered dietitian nutritionist (RDN) who specializes in MS can make personalized dietary recommendations to help you manage your symptoms and reduce flare-ups of MS. To find one near you, use the Find a Nutrition Expert search function at the Academy of Nutrition and Dietetics website.

Multiple sclerosis (MS) is an autoimmune condition that affects the nervous system.

There are no official dietary guidelines for MS. However, making certain dietary changes may help relieve common MS symptoms, such as constipation and fatigue, as well as improve overall quality of life.

Dietary changes that may help include eating more grains, fish, and plant-based foods.

In addition, avoiding low-nutrient foods may help with managing MS symptoms and potentially slow disease progression.

It’s recommended that people with MS avoid certain foods, including processed meats, refined carbs, junk foods, trans fats, and sugar-sweetened beverages.

Other tips to manage MS symptoms include:

• making meals in bulk
• using “ready-to-use” grocery items
• rearranging your kitchen for convenience
• choosing foods with appropriate textures
• reaching out for help to manage daily activities

As with any new diet, it’s important to notify your healthcare team before making major changes to your diet to manage MS.

Useful products for gaining muscle mass

Gaining muscle mass requires hard work not only in the gym on the simulators, but also in the kitchen at the table. To gain the desired mass, you need a combination of strength and cardio exercises, as well as proper and balanced nutrition. The main assistant in this difficult matter is protein.

But don’t forget about carbohydrates and fats either:

• Protein: tissue and muscle structure involved in metabolism and the hormonal system;
• Carbohydrates: fuel during exercise, the main source of energy for the brain;
• Fats: protect vital organs, provide insulation and energy, transport vitamins.

In this article, we have selected our various muscle building products.

Muscle Building Products

Lean Beef

Make this a staple in your diet. Beef contains a large number of substances useful not only for muscle growth, but also for maintaining the body as a whole. These are iron, zinc, B vitamins and amino acids. The protein in such meat is considered high quality, but it is important to choose it from trusted manufacturers who do not use harmful additives in production. And avoid processed options like cured meats and highly processed deli meats.

Skinless chicken

Same high quality protein source. Chicken is important for muscle maintenance and repair, bone health, and weight maintenance.

Curd

Most of the composition of curd is a slow digesting protein. Therefore, it is well suited for a set of muscles and satisfies the feeling of hunger for a long time. It is a source of calcium, iron, phosphorus and vitamin B12.

Milk

Milk is an excellent combination of fats, carbohydrates and proteins. It contains many vitamins and minerals, including bone-strengthening vitamin D and calcium.

Best absorbed in its natural form, not as a dry powder.

Eggs

Eggs contain high quality protein, the nine essential amino acids, choline, healthy fats and vitamin D.

Eating whole eggs post-workout has nearly 50% more muscle-building effects than eating protein alone.

Pork Loin

Pork Loin is relatively lean and still high in protein, making it an excellent muscle building food.

Whey protein

Fast and convenient protein at fair prices. It is used before and after training, mixed with meals. It is important to remember that this is only a supplement and you should not exclude other sources of protein.

Fish

Fish is high in protein, low in fat and rich in omega-3 fatty acids. Omega-3s are indispensable because they burn fat and ensure the proper functioning of body processes and normalize metabolism.

Oatmeal

Oatmeal is the best carbohydrate source due to its low glycemic index (GI) and minimal processing. Thanks to this, fat is burned, hunger is reduced and more micronutrients are absorbed. Oatmeal also provides carbohydrates for muscle preservation.

Chia seeds

Chia seeds are a source of strength and energy, rich in omega-3 and omega-6 fatty acids, soluble fiber, potassium and antioxidants. Blend them into smoothies or add them to oatmeal.

Whole grains

Whole grains are highly digestible and high in nutrients for sustainable energy and overall health.

They increase levels of growth hormone, which is critical for stimulating muscle mass, fat loss and strength gains.

Fruits and vegetables

Fruits and vegetables are an important source of antioxidants that are essential for a healthy immune system. They also contain vitamin C, E and beta-carotene and fiber, which helps in the proper functioning of digestion and absorption of nutrients.

Dates and dried fruits

Half a glass of dates and almost all kinds of dried fruits contain 200 calories. This is a great way to satisfy your sugar cravings in a healthier way. Dates are rich in fiber, potassium, magnesium and beneficial antioxidants.

Sweet potato

A cup of mashed sweet potatoes contains approximately 250 calories. This vegetable maintains the water balance in the body, strengthens the immune system and helps with arthritis. Sweet potatoes are considered an excellent source of natural health-promoting compounds such as beta-carotene and anthocyanins.

Healthy fats

Essential foods for building muscle mass. These are salmon, nuts, leafy vegetables, oils, avocados, and seeds. They stimulate muscle growth, increase strength and support bodily functions.

Pineapple

Pineapple contains an enzyme that breaks down protein and improves its absorption in the digestive tract. It is because of him that it is inconvenient to eat this fruit. In addition, the anti-inflammatory properties of pineapple reduce pain, soreness, and swelling after exercise.

Soybeans

Soybeans are the best choice for building lean muscle. Unlike other vegetarian sources of protein, beans contain all nine essential amino acids.

Greek yogurt

Greek yogurt contains fast-digesting whey and slow-digesting protein, as well as vitamin D, which helps the body absorb calcium and phosphorus. Calcium is important for muscle contraction and phosphorus is needed for energy creation. A mixture of different proteins is the optimal combination for increasing muscle mass.

Garlic

Garlic contains a compound called allicin, which reduces the amount of stress hormone circulating in the body. Cortisol competes with testosterone in muscle cells, so less stress results in better muscle growth.

Olive Oil

The monounsaturated fats in the oil stimulate protein production and prevent tissue breakdown. The product increases the sensitivity of muscles to insulin, allowing optimal use of glucose, amino acids and nutrients.

Oysters

Oysters contain more than 20 grams of protein per 100 grams. Compared to chicken, they contain more than eight times the iron and nearly 50 times the zinc—about 5 mg per medium-sized clam.

Broccoli

Cruciferous vegetables such as broccoli contain compounds that block estrogen production, as well as compounds that are similar to it. They are also full of zinc, which seems to boost testosterone levels. Don’t like broccoli? Try cauliflower or white cabbage.

Almonds

Tasty and healthy snack for muscles. Almonds are rich in vitamin E, which is essential for repairing cellular damage caused by exercise. One serving (20 almonds) contains six grams of protein.

Algae

In addition to countless vitamins, minerals and antioxidants, they are more nutritious than kale and cruciferous vegetables. Chlorella and spirulina are also complete sources of protein.

Apple cider vinegar

Taking apple cider vinegar with honey before meals increases insulin sensitivity by over 30%.

Beetroot

Eating beetroot an hour before training improves performance and reduces perceived stress. This means that the workout will be longer and more intense.

Muscle Building Tips

Muscle growth requires a positive energy balance where you take in more calories than you burn. But with excessive consumption of excess calories, there is a high probability of gaining excess weight. It is recommended to add an additional 250-500 calories to the diet. Of course, it will take a lot of time to calculate the optimal number of calories.

Taking drastic measures to lose weight or gain muscle too quickly can lead to unhealthy side effects, especially if you have struggled with an eating disorder in the past, are taking certain medications, or have a medical condition. It is advisable to consult with a specialist before making changes to the diet and training plan.

Be sure to have breakfast

Starting the day with a hearty and healthy breakfast, it gives a surge of energy and satiety for a long time. In addition, this start of the day will help you eat more healthy food in the following hours. Eggs, cottage cheese and smoothies are great.

Eat at the same time

This is critical for increasing muscle mass. By maintaining the amount of food you eat, there will be no major hunger, because if you eat more often in small portions, rather than several large portions, this will reduce the size of the stomach. Saturation is greater, the waist is smaller, and food cravings are minimal. Not eating for a long time leads to overeating and unhealthy snacks.

Include protein in every meal

To achieve muscle gain, you need to consume at least 1 g per 454 g of body weight. The easiest way to get it is to eat a whole source of protein with every meal.

Fruits and vegetables are a must

Most of them are low in calories (of course not all), full of vitamins, minerals, antioxidants and fiber. But be careful and check the sugar content of some fruits.

Eat Healthy Fats

Healthy fats increase fat loss and improve health because they are digested slowly. Make sure your fat intake is balanced and avoid artificial trans fats and margarine.

Drink water

Strength training causes water loss through sweating, which impairs muscle recovery. Drinking water prevents dehydration and hunger because the stomach can make you think you are hungry.

Eat Whole Foods

To achieve the desired results and significantly increase muscle mass, 90% of the diet should consist of whole foods. These are raw and unrefined products that are as close to their natural state as possible. For example, fresh meat, fish, poultry, eggs, vegetables, legumes, fruits, rice, oats, quinoa, etc.

Like any change, gaining muscle mass takes time. It won’t happen right away, so try not to get frustrated if you don’t see results right away. Remember that change involves developing new habits and breaking old ones.

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Nutrition for diseases of the musculoskeletal system

What we eat is what we become. Saturating the body with a certain type of food, we change its energy. The body is a car in which we travel in the material world and just like an ordinary car, it requires fuel, and the quality of fuel determines how the car will move and the quality of food determines how easy it is for us to move through life.

This food includes all products that contain harmful additives in the form of preservatives or after industrial processing, which deprives the food of minerals and vitamins. With modern processing of wheat, white flour is obtained industrially, while the wheat germ, which is a source of vitamins, is removed from the grain. The situation is exactly the same with the production of white sugar, which, in the process of purification, loses all its useful qualities, while the content of hormones and vitamins, which are of great importance for the functioning of the human body, is significantly reduced. Butter and meat also lose all their important nutritional properties after industrial processing. Such food can only satisfy hunger, but cannot provide the human body with everything that it needs.

Recently, statistics have appeared that indicate that a person’s life expectancy directly depends on the quality of the water he consumes. Ordinary water contains a huge amount of inorganic substances that the human body is not able to absorb. Chlorination of water, as well as substances that are added to soften it, kill all living things in it and thereby contribute to the appearance of even more harmful inorganic substances in it. The purest is rain or snow (melt) water, but today it can only be found in some remote corners of the earth.

It is not so easy for a person suffering from diseases of the musculoskeletal system to provide himself with a balanced diet due to a huge number of factors, the main of which were mentioned above. All that comes down to diet therapy at the present stage is the restriction of the use of certain foods.

1. Products prepared for long storage and with added preservatives or additives – table salt, sugar, monosodium glutamate, nitrates, nitrites, sulfur dioxide (in dried fruits). Basically, it is canned food in any form.
   Unlike organic sodium required by the body, sodium chloride (table salt) is one of the inorganic minerals. It is not digested by the human body and is deposited along with additives and preservatives in various parts of the human body.
2. Smoked products in any form (smoked fish and meat), especially dishes such as ham, sausages, bacon, etc.
3. Grains, regardless of their type, and products thereof after industrial processing: white rice, corn flakes, rolled oats, white bread, pasta, vermicelli, noodles, pizza, biscuits, pies, buns, etc.
4. Products containing refined sugar: sugared fruit juices, sugared fruits, chewing gums, cakes, ice cream, marmalade, jellies, jams, lemonade, etc.
5. Saturated fatty acids: hydrogenated oils, margarine.
6. Alcohol in large doses. Recent studies have shown that alcohol is necessary for any organism, since it is one of those substances that carry fats. Therefore, drinking 30 g of alcohol (based on vodka with a strength of 40 °) 3-4 times a week is useful.

In the early stages of evolutionary development, the production of phosphorus compounds and the release of energy from them was carried out due to the oxidation of ethyl alcohol. At later stages of development, the production of phosphorus compounds and the realization of energy is carried out with the help of oxidative processes of metabolic products.

BALANCED NUTRITION

Metabolism converts food into energy. If a person is characterized by a sedentary lifestyle, and he consumes much more food than he can convert into energy, then in this case the excess is deposited in organs and tissues in the form of fat deposits.

Fresh fruits and vegetables should make up at least half of the daily food intake.

This approval does not apply to packaged juices. Vegetable salad of tomatoes, cucumbers, onions, peppers, carrots, radishes, beets, parsley, celery – these are the most optimal products for maintaining the body at the proper level. If seasonings are used in food, then it is better to use good olive oil, you can lean, lemon. Raw cabbage is the most important source of substances that are necessary for cleansing the body from the inside in a natural way. Proteins should make up a third of the total volume of food. These include meat, fish, poultry, eggs, milk. Fresh eggs can be eaten no more than 3-4 times a week. Vegetable foods that contain a large amount of protein include beans, seeds, as well as nuts, eggplant, mushrooms, brewer’s yeast, whole grains of wheat, millet, corn, buckwheat, and barley.

Fats must be unsaturated and non-hydrogenated. Unsaturated fats are found in large quantities in lamb, duck, white fish, olive oil, and nuts.
For the spine and the skeletal system as a whole, calcium, phosphorus, magnesium, manganese, vitamins A, B, D, C are primarily needed to avoid such a formidable complication as osteoporosis. Most calcium is found in cheese, liver, kidneys, heart and fresh eggs. A large amount of calcium is found in nuts, seeds, wholemeal cornmeal, beets, cabbage and cauliflower. Phosphorus, in turn, is contained in sufficient quantities in bran, salads, peas, cabbage and cauliflower, soy pods, natural cheeses, and fish. Magnesium is found in nuts, sunflower seeds, avocados, cheese, spinach, legumes, cucumbers. Manganese is found mainly in natural cheeses, liver, kidneys, as well as the heart of animals, poultry, egg yolk, seaweed, potatoes (especially in the peel), legumes, celery, onions, bananas, almonds, walnuts, chestnuts. Sources of vitamin A in nature are eggs, fish, animal liver, fresh fruits, vegetables, peaches, melons, artichokes, pumpkins, carrots. Vitamin D is produced by the skin in response to sunlight. A dietary source of vitamin D is fish oil. Vitamin D is also found in butter, fresh eggs, and milk. Vitamins of group B are rich in mutton kidneys, beef liver, heart, brain. Least of all in beef and pork meat. A natural source of B vitamins are eggs, especially yolk, fish, oysters, lobsters, crabs, mushrooms, natural cheeses, milk, barley grains, oats, corn, buckwheat, peas, soybeans, oranges, grapefruits, bananas, avocados. Vitamin C is found in large quantities in apples, pears, plums, various berries, oranges, tangerines, grapefruits, it also contains avocados, sweet peppers, white and cauliflower, greens. Vitamin C is not capable of cumulation in the human body, so it must be replenished daily. Even with slight heating, vitamin C can be destroyed, so all foods containing it should be eaten raw and fresh. As you can already see, everything listed on the list does not contain harmful products, except for artificially processed ones. Harmful substances can only appear in foods if they are cooked incorrectly, and they can accumulate when consumed in significant quantities. If you have a feeling of heaviness or bloating when eating a food product, for example, raw cabbage, then you should immediately abandon it. This is not scary, since minerals and vitamins are found in various foods. You need to choose the foods that you like.

When formulating a diet and choosing a diet, one should not forget about the risk of overweight. Overweight and obesity are predisposing factors to the occurrence and development of many diseases of the body. The cardiovascular system and the system of endocrine glands are largely affected. In overweight patients, a layer of fat is deposited around the heart muscle, and the risk of atherosclerotic plaques in the walls of blood vessels (atherosclerosis) is much higher. These pathological changes steadily lead to an increase in blood pressure and the development of hypertension. Fat deposits also appear on other vital organs: on the pancreas, kidneys and others, which greatly complicates their activity. Serious loads with excess body weight are also experienced by the musculoskeletal system and especially the spine. Firstly, due to the increased axial load on the spinal column – the constant wearing of 10–50 kg of excess weight extremely increases pressure on the vertebrae and intervertebral discs, compresses nearby tissues, disrupting trophism, increases the risk of nerve root compression, leads to faster wear of cartilaginous discs in intervertebral joints, leading to their premature “drying out” and aging. Secondly, the presence of excess body weight implies a restructuring of the biochemical reactions of the body and the entire metabolism as a whole, as well as a change in the hormonal activity of certain glands and tissues. These changes lead to a deterioration in nutrition, blood supply and vital functions of organs, including the spine. At the same time, people with overweight for a long time feel, as a rule, absolutely healthy, although their condition is slowly but surely deteriorating. The only way to avoid all the difficulties and complications associated with being overweight is to lose weight.

There are no quick, easy and definitely pleasant ways to lose weight in nature. In addition, very rapid weight loss poses a danger to human health: new diseases may arise, which will not be easy to fight in the future. In addition, in 95% of cases, after a few months after a very rapid loss of body weight, people regain weight, often exceeding the initial one. In particular, this applies to the use of new popular and widely advertised drugs that have the hormonal system as a point of application or act on the corresponding centers in the brain. In the latter case, one should also be wary of the possibility of addiction.