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Would you consider your diet anti-inflammatory? You may be eating healthier than the standard American diet, but still unsure if your meals support healing. When living with a chronic illness like MS, food is one of the most powerful tools we have to reduce symptoms and stabilize disease progression.

So how do you know if your current approach is helping or hurting? Let’s take a closer look at the foundations of an anti-inflammatory diet and how you can apply them in a way that fits your life.

What Is an Anti-Inflammatory Diet?

At its core, an anti-inflammatory diet focuses on whole, nutrient-dense foods that help lower inflammation. These include vegetables, fruits, nuts, seeds, fatty fish, and olive oil. It also avoids foods that can trigger inflammation, like processed snacks, fried foods, sugar, and refined grains.

That may sound simple enough, but in reality, most people fall somewhere between the extremes of the standard American diet and a fully therapeutic plan. If you’re in that middle space, this blog post is for you.

Here are my 5 key elements to creating an anti-inflammatory diet for MS that is realistic and sustainable.

1. Emphasize Whole Foods

The foundation of an anti-inflammatory diet is choosing foods in their most natural form. Whole fruits and vegetables, quality proteins, and healthy fats should take center stage on your plate.

This does not have to be complicated. Start small. Swap processed snacks for fresh ones. Add cut-up peppers to your fridge for a quick midday bite. Roast a sweet potato instead of boiling more gluten-free pasta. Little changes like this add up fast and deliver the nutrients your body needs to heal.

2. Increase Omega-3s and Decrease Omega-6s

Omega-3 fatty acids help reduce inflammation and are found in foods like salmon, flaxseeds, chia seeds, and walnuts. Your body cannot produce them on its own, so including these in your meals is essential.

On the flip side, most people eat too many omega-6 fatty acids, especially from processed snacks and fried foods. While omega-6s are not inherently bad, an imbalance between the two types of fats can increase inflammation. Reducing processed oils and increasing your intake of omega-3s can help restore that balance.

3. Add More Antioxidants

Antioxidants protect your body from damage caused by free radicals. They are found in colorful foods like berries, leafy greens, herbs, nuts, and spices. These nutrients help lower inflammation and support your body’s natural detox processes.

When in doubt, eat the rainbow. The more vibrant and varied your produce, the more antioxidants you are likely getting in each meal.

4. Support Gut Health

A healthy gut supports a healthy immune system, which is key for those of us with MS. You can nourish your gut by eating more fiber, probiotics, and prebiotics.

This means including things like fermented foods, garlic, onions, bananas, and lots of fruits and vegetables. Gut-friendly foods help reduce inflammation and improve digestion, energy, and even mood.

5. Keep It Light and Sustainable

Stress itself causes inflammation. So creating rigid food rules or stressing over perfection can work against you. Instead, make it simple. Focus on small wins and gradual changes.

Gamify it if you need to. Track your veggie servings and reward yourself when you hit your goals. Build meals that you enjoy and that make you feel good. The more you enjoy the process, the more likely you are to stick with it.

When Will You See Results?

The short answer is that it depends. Some people notice a difference in a few weeks, especially with energy, digestion, and pain. For others, it may take a few months. It depends on how much inflammation is present, how consistent you are, and how much you are willing to shift.

This is not just about temporary symptom relief. This is about long-term healing and creating a more stable environment for your body to manage MS.

Real Food for Real Results

Let’s be honest. MS is not going away. So we need a food plan that supports healing for the long haul. That means reducing inflammation, balancing the immune system, and protecting the nervous system over time.

And that is exactly what an anti-inflammatory diet can help you do.

Here’s a quick recap:

Foods to Include: Fruits, vegetables, nuts, seeds, fatty fish, olive oil, herbs, and spices
Foods to Avoid: Processed foods, excessive sugar, red meat, and trans fats

This journey should feel empowering, not overwhelming. Start where you are. Take one step today. And let your body guide the rest.

Want More Encouragement Like This? Tune into this week’s special episode of My MS Podcast: 5 Key Elements of an Anti-Inflammatory Diet and Listen now to My MS Podcast