Figuring out what to eat when you have multiple sclerosis (MS) can feel like solving a puzzle. Because there’s no one-size-fits-all MS diet or cure for MS, what works well for one person may cause flare-ups in another. Many people with MS study ingredient lists and are careful about trying new foods, but what about when you just want a quick bite?

Members of MyMSTeam have said snacking is essential to keep them going throughout the day. “I definitely cannot skip eating! I get weak and don’t feel too good if I do. I always have snacks with me,” one member said.

“I noticed that as soon as I eat, my weakness gets better. I will definitely have a snack on me from now on,” another member shared.

Figuring out which foods trigger symptoms — and having a few safe, go-to snacks on hand — can make snacking easier for people with MS and their caregivers. If you’re caring for someone with MS, it can be tough to balance their cravings and food preferences with helping them make healthier choices. The tips below can help you build a list of snacks that support overall health, wellness, and quality of life with MS.

Nutrient-Dense Snacks for MS

Healthy eating can help manage MS and ease symptoms like vibrating feelings and other unusual sensations, sensitivity to bright lights, and more. Nutritious snacks can also counter unwanted weight gain, sometimes caused by MS treatments such as corticosteroids. Research shows that being of a higher weight with MS is linked to less mobility, faster disability progression, and lower quality of life. Because weight gain can affect MS prognosis, it’s important to make smart snack choices.

The best snacks for MS are rich in protein and fiber. These nutrients help you feel full longer and support healthy weight management.

The best snacks for MS focus on protein and fiber. These nutirients help you feel full longer and support healthy weight management.

High-Fiber Snacks

Many processed foods are low in fiber, so choosing whole foods — even for snacks — is a simple way to eat healthier. New research on gut bacteria and the immune system suggests that fiber may play a growing role in healthy diets for people living with MS.

Constipation and other bowel issues are common symptoms of MS, and getting enough fiber every day may help. Fiber comes from plant-based foods — fruits, vegetables, beans, and whole grains — which also tend to be good sources of anti-inflammatory antioxidants. Healthy high-fiber snack options include:

• Fresh fruit like citrus, pears, and berries
• Homemade oatmeal raisin cookies, replacing some sugar and oil with applesauce
• Low-fat popcorn
• Roasted garbanzo beans (chickpeas)
• Sugar snap peas
• Whole grains like brown rice and quinoa
• Crunchy veggies such as cucumber, celery, or carrots with hummus or black bean dip
• Whole-grain or flaxseed crackers with guacamole for healthy fats

High-Protein Snacks

Although protein shakes, bars, and other supplements can be convenient once in a while, it’s generally better to get your protein from unprocessed whole foods for maximum nutrition. Legumes (beans, peas, and lentils), nuts, and seeds often provide both fiber and protein. For high-protein snacks, try:

• Boiled eggs
• Cold cuts of lean meats, such as low-sodium turkey and chicken
• Edamame or tofu
• Unsalted nuts, such as pistachios or almonds
• Shrimp cocktail
• A spoonful of peanut butter or other nut butter
• String cheese, fresh mozzarella balls, cottage cheese, or Greek yogurt (if dairy doesn’t worsen your symptoms)
• Fatty fish like tuna, sardines, and smoked salmon, which are rich in anti-inflammatory, polyunsaturated fats, including omega-3 fatty acids

Avoiding Common Trouble Foods

Research suggests that diet can increase inflammation and affect overall health, although the specific links between diet and MS aren’t clear. Certain ingredients that promote inflammation may be found in foods that could trigger MS flare-ups. It may be best to limit or avoid:

• Saturated fats from animal products such as bacon, butter, full-fat dairy products, and chicken skin
• Processed meats
• Refined carbohydrates, such as sugary drinks, sweets, and white bread
• Trans fats and hydrogenated oils found in some processed foods like margarine, which also raise cholesterol

Cutting back on sodium is a good idea for heart health. Eating small amounts of red meat is OK when it comes to heart disease, but the research on its impact on MS isn’t entirely clear.

Members of MyMSTeam have echoed the benefits of avoiding these foods:

• “After I eliminated dairy completely, my sinuses and MS have been much better!”
• “The ‘no dairy, meat, sugar, or bread’ diet is hard, but it’s working.”
• “Sugar is like poison to my body — it makes me feel awful. I do splurge and eat a bit of sugar at times, but I pay for it the next day.”
• “Too much sugar makes me ill, but I’ve found that I can tolerate dark chocolate in small amounts.”
• “I ate a bunch of gummy bears tonight — stupid because I feel like crap now. Sugar is the devil.👎”

Avoiding processed snack foods can help you cut back on salt, sugar, and trans fats. Keeping a food diary to track your MS symptoms is a great way to help you identify potential trigger foods. As you learn more about your body, you can gradually expand your options and enjoy the health benefits of a balanced diet that isn’t overly restrictive and helps you feel your best.

Keeping a food diary to track your MS symptoms is a great way to help you identify potential trigger foods.

Swap Foods To Overcome Cravings

If you have a sweet tooth, cutting back on added sugar can be challenging. “I don’t drink or smoke, but I have an addiction to sugar,” one MyMSTeam member shared. “My neurologist told me that sugar is one of the worst things you can put in your body because it is a powerful inflammatory substance. How do I kick this addiction?”

It may help to reduce sugar slowly and choose healthier options you still enjoy. “It’s important that you don’t feel like you are depriving yourself,” one member noted.

If you’re craving something sweet, try these healthier options:

• Frozen fruit
• Dates or prunes
• Nuts covered in dark chocolate
• Strawberries drizzled with dark chocolate
• Pumpkin puree with a little maple syrup
• Baked apples with cinnamon

You can also try baking at home with almond flour instead of white flour and less sugar. Vanilla extract, citrus zest, and warming spices like cinnamon, ginger, and cloves can add natural sweetness and flavor. Making your own treats gives you more control over ingredients.

If you crave salty, fried snacks like chips or french fries, there are better-for-you options. Try dehydrated vegetable snacks, such as beet or kale chips, or use an air fryer to make sweet potato fries with a light spray of olive oil.

Changing your snacking habits or working on weight loss isn’t easy. It may be helpful to have extra support from a healthcare provider. Consider asking for a referral to a registered dietitian who can help you make healthy changes that work for you.

A registered dietitian can help you make healthy changes that work for you.

Join the Conversation

On MyMSTeam, people share their experiences with multiple sclerosis, get advice, and find support from others who understand.

What snacks help you get through the day with MS? Let others know in the comments below.