• There is no diet proven to cure or slow multiple sclerosis (MS), but choosing healthy snacks can improve your overall health and energy levels.
• Look for snacks high in fiber, protein, and nutrients. Consider fresh fruits and vegetables, lean sources of protein, and whole grains.
• Try to limit food linked to inflammation, including red meat, refined sugar, and fried or salty foods.

Figuring out what to eat when you have MS can feel like solving a puzzle. Because there’s no one-size-fits-all MS diet, what works well for one person may cause flare-ups in another. Many people with MS carefully read 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. As one member said, “I definitely cannot skip eating! I get weak and don’t feel too good if I do. I always have snacks with me.” Another shared, “I noticed that as soon as I eat, my weakness gets better. I will definitely have a snack on me from now on.”

Taking the time to figure out your trigger foods and having safe, go-to snacks can take the guesswork out of snacking, both for people with MS and for those who help care for them. If you’re a caregiver, it can be difficult to balance your loved one’s cravings and preferences with helping them make healthy choices. Below are some suggestions to help you build a list of snacks to support your or your loved one’s overall health, wellness, and quality of life with MS.

Nutrient-Dense Snacks for MS

Healthy eating can play an important role in managing MS. And nutritious snacks can combat the unwanted weight gain sometimes caused by MS treatments such as steroid medications. Research shows that being overweight with MS is linked to reduced mobility and may also worsen nerve damage. Because gaining weight can affect your MS prognosis, it’s important to snack wisely.

The best foods for MS when you’re snacking focus on protein and fiber. These help boost satiety (feeling full) and support healthy weight management.

High-Fiber Snacks

Many processed foods are low in fiber, so choosing a healthy diet based on whole foods — even for snacks — is a good recommendation for healthy eating. New research on gut bacteria and the immune system suggests that fiber may play an increasingly important role in the diets of people with MS.

Constipation and other bowel issues are common symptoms of MS, and good snacking choices could help. Getting enough fiber every day may help reduce constipation.

Research suggests that fiber may play an increasingly important role in the diets of people with MS.

Fiber is found in plant-based foods, so include fruits, vegetables, beans, and whole grains in your snacks. Fortunately, plant-based foods are also good sources of anti-inflammatory antioxidants. Healthy high-fiber snack ideas include:

• Fresh fruit, including 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
• Veggies with hummus or black bean dip (try cucumber slices, celery, or carrots for crunch)
• Whole-grain or flaxseed crackers with guacamole for healthy fats

High-Protein Snacks

Although protein shakes and bars are OK once in a while, getting your protein from unprocessed whole foods is generally better for maximum nutrition. Legumes (beans, peas, and lentils), nuts, and seeds generally provide both fiber and protein. Here are some high-protein snack ideas:

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

Avoiding Common Trouble Foods

Research suggests that diet-related inflammation could be an underlying cause of MS symptoms and progression of MS. Certain ingredients linked to high inflammation can be found in foods that may trigger MS flare-ups. It may be best to avoid the following:

• Saturated fats from animal products such as bacon, butter, full-fat dairy products, and chicken skin
• Red meat
• Refined carbohydrates, including sugary drinks and foods and white flour
• Salt
• Trans fats, including hydrogenated oils in some processed foods like margarine, which have also been shown to raise cholesterol levels

Avoiding processed snack foods can help you cut back on salt, sugar, and trans fats.

Members of MyMSTeam echo the benefits of avoiding these foods. Here are some comments from the community:

• “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 and tracking your symptoms of MS is a great way to help you identify potential trigger foods that may keep you from feeling your best. As you learn more about your body, you’ll be able to gradually expand your options and enjoy the health benefits of a balanced diet that isn’t overly restrictive.

Swap Foods To Overcome Cravings

If you have a sweet tooth, cutting back on added sugar can be a big challenge. One member of MyMSTeam knows the struggle too well: “I don’t drink or smoke, but I have an addiction to sugar,” they said. “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?”

By creating treats from scratch, you’ll have more control over the ingredients.

It can help to cut back your sugar intake slowly and replace it with a healthier option you enjoy. As one member noted, “It’s important that you don’t feel like you are depriving yourself.”

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

• Frozen cut fruit
• Dates
• Prunes
• Nuts covered in dark chocolate
• Strawberries drizzled with dark chocolate
• Pumpkin puree with a dash of maple syrup
• Baked apples with cinnamon

You can also experiment by making healthier baked goods using a recipe that uses almond flour instead of white flour and cutting back on the sugar. Adding warming spices like cinnamon, ginger, and cloves, along with other flavor boosters such as vanilla extract and citrus zest, can enhance the taste without the added sugar. By creating treats from scratch, you’ll have more control over the ingredients.

For those who prefer salty, fried foods that are high in fat, like french fries or potato chips, there are other options that can satisfy your cravings without making your MS symptoms worse. Try crispy dehydrated vegetable snacks, like beet or kale chips. If you have an air fryer, you can make a healthier version of sweet potato fries by spraying them lightly with olive oil.

Changing your snacking habits or working on weight loss can be hard for anyone. It may be helpful to have extra support from a health care provider. Consider asking for a referral to a registered dietitian who can guide you in making positive dietary changes.

Talk With Others Who Understand

MyMSTeam is the social network for people with multiple sclerosis and their loved ones. On MyMSTeam, more than 217,000 members come together to ask questions, give advice, and share their stories with others who understand life with multiple sclerosis.

If you have MS, what are your favorite go-to snacks? Share your suggestions in the comments below, or start a conversation by posting on your Activities page.