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Have you ever wondered how the food you eat affects your brain and your ability to manage MS? If you’re trying to reduce fatigue, brain fog, and inflammation, the answer begins in your gut.

Understanding the link between the gut and brain makes food choices easier and far more powerful. When you know which foods strengthen that connection and why they matter, consistency becomes a lot more motivating.

The Gut-Brain Connection

Your gut and brain are in constant communication through a pathway called the vagus nerve. This is a physical connection that allows your brain to send signals to your gut and receive updates back about your stress levels, hunger, mood, and immune activity.

In MS, this connection is especially important because a healthy gut can help reduce neuroinflammation and support better immune regulation. The food you eat has the power to strengthen or weaken this communication system by either feeding healthy gut bacteria or promoting harmful bacteria.

Why This Matters for MS

MS is an inflammatory disease that targets the brain and nervous system. When the gut is out of balance, the inflammation can spread, increase, or become harder to control. But when you feed your gut with foods that support a diverse and healthy microbiome, the inflammation can start to calm, allowing the body to heal and the brain to function more clearly.

Let’s look at the top food groups that support brain health in MS and how you can include them in your everyday routine.

1. High-Fiber Foods

Vegetables and fruits are rich in fiber that feeds good gut bacteria. This supports a healthier gut-brain axis and strengthens the immune system.

You do not need to eat nine cups of vegetables a day to start. Just add one more serving than you had yesterday. Toss spinach into your smoothie, snack on bell pepper slices, or roast broccoli and Brussels sprouts for dinner.

The key is to start small and be consistent.

2. Fermented Foods

Fermented foods like sauerkraut, kimchi, and pickled vegetables provide probiotics that help balance gut bacteria. Start with just one tablespoon per day to help your digestive system adjust.

These foods can improve digestion, reduce inflammation, and help regulate your mood by supporting neurotransmitter production in the brain.

3. Polyphenol-Rich Foods

Polyphenols are antioxidants that fight oxidative stress and support brain health. Foods high in polyphenols include berries, nuts, seeds, and olive oil.

Try adding berries to a salad, drizzling olive oil over roasted vegetables, or snacking on walnuts. You can also combine these by topping sliced apples with nut butter or enjoying a bowl of mixed berries and coconut cream for dessert.

4. Omega-3 Fatty Acids

Omega-3s are powerful anti-inflammatory fats that protect your brain. Sources include fatty fish like salmon, as well as flaxseeds, chia seeds, and walnuts.

Add chia seeds to a smoothie, sprinkle flaxseed on a salad, or have salmon once or twice a week. These healthy fats nourish brain cells and can help reduce symptoms like fatigue, memory problems, and brain fog.

Foods to Avoid

Some foods have the potential to disrupt your gut health and worsen inflammation in the brain. These include:

Sugary foods and refined carbohydrates
Think pastries, white bread, candy, soda, and sweetened drinks. These foods can spike blood sugar, feed bad bacteria in the gut, and increase inflammation.

Processed and packaged foods
Many contain additives and preservatives that harm the gut lining and increase systemic inflammation.

Gluten
Gluten can be inflammatory even in people without digestive symptoms. It may contribute to leaky gut, allowing harmful substances to enter the bloodstream and trigger immune responses. Try eliminating gluten for 30 to 90 days to see how your body responds.

Dairy
Dairy can also contribute to inflammation and fatigue. If you notice a difference after removing it, that is your body speaking clearly.

Personalize the Process

Nutrition should never feel rigid or stressful. Start with one change at a time. Tune into how your body feels after each meal. This is your most valuable feedback.

Tracking your meals, energy, and mood can help you see the connections. If you need a tool for this, download my free MS Wellness Tracker at alenebrennan.com/tracker.

Here is a quick summary of what to include and what to avoid:

Foods to eat
High-fiber fruits and vegetables
Fermented foods
Berries, nuts, seeds, and olive oil
Fatty fish and plant-based omega-3s

Foods to avoid
Sugary and processed foods
Gluten
Dairy

Each step you take builds a more stable foundation for long-term brain and immune health. Make your nutrition work for your life, and let it support the healing you deserve.

Want More Encouragement Like This? Tune into this week’s special episode of My MS Podcast: Best Foods to Support Brain Health in MS and Listen now to My MS Podcast