8 Anti-Inflammatory Foods for MS

When you live with multiple sclerosis (MS), it can feel like your body is running its own secret software updateat the most inconvenient times. While food isn’t a cure and it can’t replace disease-modifying therapies, more and more research suggests that what you put on your plate may influence inflammation, energy, and even quality of life when you have MS.

Many neurologists now encourage a Mediterranean-style, anti-inflammatory eating pattern that emphasizes plants, healthy fats, and lean proteins. Studies have linked this overall way of eating with improvements in inflammatory markers, relapse rates, and day-to-day functioning in people with MS. Diet is only one piece of the puzzle, but it’s a piece you can adjust a little bit every single day.

In this guide, we’ll walk through eight anti-inflammatory foods for MS, why they matter, and simple, real-world ways to weave them into your meals. Think of it as a friendly roadmap, not a rigid rulebook.

How Inflammation and Diet Connect in MS

MS is an autoimmune condition in which the immune system mistakenly attacks the myelin sheath that protects nerve fibers. Inflammation is a major player in that process. While medications aim to calm the immune system, an anti-inflammatory diet may help support that effort by reducing background inflammation and supporting brain and gut health.

Major MS organizations emphasize patterns rather than perfection: plenty of fruits and vegetables, whole grains, beans and lentils, nuts and seeds, healthy fats like olive oil, and regular servings of fatty fish. They also suggest limiting ultra-processed foods, sugary drinks, and excess saturated fat, all of which can promote inflammation.

You don’t have to overhaul everything overnight. Starting with a few key foods and building from there is often more sustainableand far less stressful.

8 Anti-Inflammatory Foods for MS

1. Fatty Fish (Salmon, Mackerel, Sardines)

Fatty fish are the poster children of anti-inflammatory eating, and for good reason. They’re rich in omega-3 fatty acids (EPA and DHA), which have been studied for their ability to reduce inflammatory signaling, support nerve cell membranes, and potentially influence relapse rates in MS.

Some research and reviews suggest that omega-3 intake from fish or fish oil supplements may help lower inflammatory markers and improve quality of life in people with MS. While findings are not completely uniform and this isn’t a standalone treatment, many experts consider fatty fish a smart, low-risk part of an MS-friendly diet.

How to use it: Aim for about two servings of fatty fish per week if your healthcare team gives the OK. Try:

• Grilled salmon over a big salad with leafy greens and veggies
• Canned sardines mashed with olive oil, lemon, and herbs on whole-grain crackers
• Baked mackerel with roasted vegetables and quinoa

If you dislike fish, ask your healthcare provider whether an omega-3 supplement is appropriate, especially if you’re on blood thinners or other medications that could interact.

2. Leafy Greens and Cruciferous Vegetables

Spinach, kale, Swiss chard, arugula, and cruciferous veggies like broccoli and Brussels sprouts are nutrient powerhouses. They’re loaded with vitamins A, C, K, folate, and a broad range of phytonutrients that help your body manage oxidative stress and inflammation.

Diet patterns rich in vegetables have been associated with better outcomes in MS, including fewer relapses and better overall function. Cruciferous vegetables provide compounds such as sulforaphane, which has been studied for its potential protective effects on cells and immune function.

How to use it:

• Blend a handful of spinach into a smoothie with berries and yogurt.
• Swap iceberg lettuce for a mix of kale and arugula in salads.
• Roast broccoli and Brussels sprouts with olive oil, garlic, and a sprinkle of sea salt.

If chewing is hard because of fatigue or swallowing issues, lightly cooking greens or using blended soups can make them easier to manage.

3. Berries (Blueberries, Strawberries, Raspberries)

Berries are small, colorful, and quietly powerful. Their bright hues come from antioxidants and polyphenols, including anthocyanins, which help combat oxidative stress and inflammation. Chronic inflammation and oxidative stress may play roles in MS progression, so foods that help dial both down are especially interesting.

Diets rich in fruits, including berries, are associated with better cardiovascular health and may also support a healthier gut microbiomeanother area being actively studied in MS. A healthier gut environment can help regulate immune responses.

How to use it:

• Top oatmeal or yogurt with a mix of fresh or frozen berries.
• Keep frozen berries on hand for quick smoothies.
• Combine berries, nuts, and a drizzle of dark chocolate for a dessert that’s both fun and functional.

4. Extra-Virgin Olive Oil

Extra-virgin olive oil (EVOO) is one of the stars of the Mediterranean diet, a pattern that has been linked in several studies to improved inflammatory markers, fewer relapses, and better quality of life in people with MS. EVOO provides monounsaturated fats and a unique compound called oleocanthal, which appears to have ibuprofen-like anti-inflammatory effects in lab settings.

Instead of focusing on “no oil ever,” many MS diet frameworks emphasize choosing the right fatsand olive oil tends to come out on top, especially when it replaces butter, shortening, or heavily processed oils.

How to use it:

• Use EVOO as your default cooking oil for sautéing vegetables or pan-searing fish.
• Make simple salad dressings with olive oil, lemon juice, and herbs.
• Drizzle over cooked grains or soups just before serving for extra richness.

5. Nuts and Seeds (Walnuts, Flax, Chia)

Nuts and seeds are small but mighty packages of healthy fats, fiber, and minerals. Walnuts, flaxseeds, and chia seeds are particularly rich in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. Research in MS and other autoimmune conditions suggests that polyunsaturated fats from nuts and seeds may help protect against demyelination and promote anti-inflammatory pathways.

They also help keep blood sugar steadier between meals, which can support more stable energy levelssomething many people with MS deeply appreciate.

How to use it:

• Sprinkle ground flax or chia seeds on oatmeal, yogurt, or salads.
• Snack on a small handful of mixed nuts instead of chips.
• Stir nut butter into smoothies or spread it on apple slices for an easy snack.

Because nuts and seeds are calorie-dense, a handful is usually enough. If you have swallowing difficulties, choose smooth nut butters or finely ground seeds.

6. Fermented Foods and Yogurt

Your gut isn’t just a food-processing unit; it’s a major hub of your immune system. Fermented foods such as yogurt with live cultures, kefir, kimchi, sauerkraut, and miso contain probioticsbeneficial bacteria that support a more balanced microbiome. A healthier microbiome may help regulate immune responses and reduce background inflammation.

Some MS nutrition resources specifically highlight gut-friendly foods as part of an overall strategy for reducing inflammation and supporting immune balance. While we still need more targeted MS research, general evidence for probiotics and gut health is strong enough that many clinicians consider them a useful dietary tool, assuming there are no contraindications.

How to use it:

• Enjoy plain yogurt topped with berries and nuts for breakfast.
• Add a spoonful of sauerkraut or kimchi alongside meals (don’t cook it to preserve live cultures).
• Use kefir in smoothies instead of milk for a tangy probiotic boost.

If you’re immunocompromised or have specific GI conditions, talk with your healthcare provider before starting probiotic supplements or large amounts of fermented foods.

7. Whole Grains and Legumes

Whole grains like oats, barley, brown rice, quinoa, and whole-wheat products, along with legumes such as lentils, chickpeas, and black beans, deliver fiber, B vitamins, magnesium, and plant-based protein. Fiber feeds beneficial gut bacteria and helps produce short-chain fatty acids, which have anti-inflammatory effects in the body.

MS diet guidelines often recommend choosing whole grains over refined grains and including beans or lentils regularly. In addition to supporting gut health, these foods offer steady energyanother big plus when you’re managing fatigue, one of the most common MS symptoms.

How to use it:

• Build grain bowls with quinoa, roasted vegetables, leafy greens, and a protein like salmon or tofu.
• Swap white rice for brown rice or farro in your usual recipes.
• Make big batches of lentil soup or bean chili and freeze portions for low-energy days.

8. Turmeric and Other Anti-Inflammatory Spices

Turmeric, the bright yellow spice used in many South Asian and Middle Eastern dishes, contains curcumina compound with well-documented anti-inflammatory and antioxidant properties. Animal and lab studies suggest curcumin may modulate immune cells and pathways involved in MS-related neuroinflammation, and may offer neuroprotective effects. However, human research in MS is still limited and we don’t yet have large clinical trials proving its effectiveness as a treatment.

The bottom line: turmeric and other spices like ginger, garlic, and cinnamon can be part of an anti-inflammatory way of eating, but they shouldn’t replace medications or be taken in high-dose supplement form without medical guidance.

How to use it:

• Add turmeric, black pepper, and ginger to soups, stews, and curries.
• Sprinkle a turmeric-garlic spice blend over roasted vegetables or chickpeas.
• Try a “golden milk” made with warm milk (or plant milk), turmeric, cinnamon, and a small bit of honey, if your care team approves.

Building an Anti-Inflammatory Plate for MS

Knowing which foods support an anti-inflammatory pattern is one thing. Turning that list into actual meals that fit into your life is another. Here’s a simple visual formula some MS dietitians use:

• Half the plate: Non-starchy vegetables and leafy greens (spinach, broccoli, peppers, tomatoes, mixed salad greens).
• A quarter of the plate: Whole grains or starchy vegetables (quinoa, brown rice, oats, sweet potatoes, whole-grain pasta).
• A quarter of the plate: Lean protein (fish, chicken, tofu, beans, lentils).
• On top: Healthy fats (olive oil, avocado, nuts, seeds) and flavor from herbs and spices like garlic, ginger, and turmeric.

Over a week, the aim is to eat:

• Fatty fish 1–2 times per week (or as recommended by your provider).
• Leafy greens and vegetables daily, in different colors.
• Fruits, especially berries, most days.
• Nuts, seeds, and olive oil regularly, in moderate portions.
• Whole grains and legumes as your main carbohydrate sources.

Equally important is what to limit: highly processed snacks, fast food, sugary drinks, and excessive red or processed meats. These foods tend to promote inflammation and don’t provide much in the way of protective nutrients.

Talk With Your Healthcare Team First

Before you make big diet changes or start supplements like high-dose fish oil or curcumin, it’s essential to check in with your neurologist, primary care provider, or a registered dietitian who understands MS. Some supplements can interact with blood thinners, immune-modulating medications, or other prescriptions. If you have other conditions such as kidney disease, heart disease, or diabetes, your nutrition plan may need extra adjustments.

A dietitian can also help you tailor an anti-inflammatory approach to your specific symptoms. For example:

• If you struggle with fatigue, they may suggest batch cooking and simple, ready-to-assemble meals.
• If you deal with constipation or bowel issues, they can help balance fiber intake and fluids safely.
• If chewing or swallowing is difficult, they can recommend softer foods, smoothies, and adaptive tools.

Think of your food plan as part of your MS toolkitalongside medications, physical activity, sleep, and mental health support.

Real-Life Experiences: Putting Anti-Inflammatory Foods for MS Into Practice

Research is important, but lived experience is where the theory meets the fridge. While everyone’s journey with MS is different, many people report similar themes when they experiment with anti-inflammatory foods.

One common story goes something like this: someone hears about the Mediterranean diet, gets inspired, and tries to change everything at once. After a week of cooking elaborate recipes and doing mountains of dishes, fatigue hits, takeout returns, and the plan feels like a failure. The problem isn’t the dietit’s the all-or-nothing approach.

A more sustainable path usually starts with one or two doable changes. For example, you might decide, “I’m going to make sure I eat one serving of fatty fish this week and add a vegetable to lunch and dinner most days.” Once that feels normal, you add another habit: switching to olive oil, bringing berries into your breakfast, or keeping a bag of mixed nuts in your bag for an easy, anti-inflammatory snack.

People who stick with these changes often describe a cluster of small but meaningful benefits: fewer energy crashes after meals, slightly clearer thinking on some days, less bloating, or a better sense of overall well-being. It’s not dramatic like a movie makeover, but more like adjusting the lighting over timethe picture softens and becomes a bit easier to live with.

Practical tricks make a big difference. Some people prep “building blocks” once or twice a week:

• A big batch of roasted vegetables (broccoli, carrots, peppers, Brussels sprouts) tossed in olive oil and spices.
• Cooked grains (quinoa, brown rice, or farro) stored in containers.
• A jar of homemade vinaigrette with olive oil, lemon, and mustard.
• Portioned-out bags of nuts and seeds to grab on the go.

When fatigue kicks in, they can throw together a bowl: grains on the bottom, roasted vegetables, canned salmon or beans for protein, a handful of greens, plus a drizzle of olive oil. Add berries or a piece of fruit on the side, and you’ve built an anti-inflammatory meal in minutes without starting from scratch.

Others lean on “theme nights” so decisions don’t eat up mental energy:

• Salmon Sunday: Baked salmon with sweet potatoes and a big salad.
• Meatless Monday: Lentil or chickpea curry with turmeric and vegetables.
• Whole-Grain Wednesday: Quinoa bowls topped with whatever veggies and proteins are on hand.

The key is flexibility. There’s room for joy foods and comfort foods; an anti-inflammatory plan is not a punishment. You’re simply nudging the average of your week toward more foods that support your brain, immune system, and gut.

Many people also find it helpful to track how they feelnot obsessively, but with gentle curiosity. After a few weeks of adding more anti-inflammatory foods, you might jot down:

• How your energy feels during the day.
• Whether you notice any changes in digestion.
• Any patterns you see between certain foods and your symptoms.

These observations aren’t a replacement for medical tests, but they can be valuable clues to discuss with your healthcare team. Together, you can refine an eating pattern that supports your treatment plan and your life.

And if you have a day where dinner is nothing more than toast and peanut butter? That doesn’t erase all your efforts. Anti-inflammatory eating is a long game, not a daily quiz. You can always pick things up again at the next meal.

The Bottom Line

Anti-inflammatory foods can’t cure MS or replace your medications, but they can be powerful allies. Fatty fish, leafy greens, berries, olive oil, nuts and seeds, fermented foods, whole grains, legumes, and turmeric-based dishes all contribute nutrients and compounds that support brain, gut, and immune health.

Start small, build habits that fit your energy and lifestyle, and keep your care team in the loop. Over time, the way you eat can become one of the most consistent, empowering ways you support your body while living with MS.