Living Well with Multiple Sclerosis

Episode: Webinar Highlights: the evidence behind diet and MS – foods to eat and avoid (S8E8)
Host: Overcoming MS (Karen Lee, Ingrid Adelsberger)
Date: March 18, 2026

Episode Overview

This episode dives into the scientific evidence behind diet and its impact on multiple sclerosis (MS), focusing particularly on the Overcoming MS (OMS) dietary protocol. Host Karen Lee, a nutritionist and OMS facilitator, is joined by cookbook editor and health coach Ingrid Adelsberger to explore the principles of a brain-healthy, anti-inflammatory eating style, review key research, and share personal experiences and practical tips for adapting the OMS Diet in daily life.

Key Discussion Points & Insights

1. The Importance of Diet in MS and Chronic Disease

• The OMS Diet closely resembles the Mediterranean diet, both being highly researched and beneficial for brain health and chronic illness prevention ([00:00], [11:20]).
• The rise in Western dietary habits—high in saturated fats, processed foods, red and processed meats—parallels a global increase in chronic diseases, neurodegenerative disorders, and mental health problems ([00:00], [11:30]).
• MS is influenced more by environmental and lifestyle factors (smoking, vitamin D deficiency, stress, inactivity, poor diet) than by genetics alone ([01:11]).

2. Overview of the Overcoming MS Program

• The OMS program is a holistic, research-backed lifestyle protocol consisting of:
  • Healthy diet (low saturated fat, high plant-based foods, omega-3 supplementation)
  • Vitamin D optimization (100–150 nmol/L)
  • Regular physical activity (150 minutes/week)
  • Stress management (daily 30-minute mindfulness)
  • Medication when appropriate
  • Family health advocacy
  • Long-term lifestyle commitment (“Change your life for life”) ([01:11]).

3. The Evidence Base: Historical and Contemporary Studies

• Dr. Roy Swank’s historical study:
  • 150 MS patients followed a <20g saturated fat/day diet, resulting in dramatically lower relapse rates and disease progression over 34 years ([14:30]).
  • Key insight: “Those in the low saturated fat group… had a significant drop in relapse rates after just one year—95% drop after five years.” ([14:30])
• HOLISM Study:
  • Large, ongoing study (since 2011) showing people following a low saturated fat, mostly plant-based and fish diet have 42% less disability and 60% lower relapse rates with flaxseed oil supplementation ([17:20]).
  • Frequent fish and omega-3 supplements linked with higher quality of life and less progression; meat and dairy correlated with worse outcomes ([18:40]).
• Other studies:
  • Mediterranean-style diets are easier to follow, linked to lower disease severity, and better for overall gut health due to higher fiber intake ([20:10], [21:00]).
  • 2023 review confirms sufficient evidence that diet should be standard in MS disease management ([09:45]).

4. OMS Diet: What to Eat & Why

Core Principles ([21:10])

• Emphasize:
  • Fresh fruits and vegetables (“Eat the rainbow”)
  • Whole grains (both gluten and gluten-free options)
  • Beans and lentils (fiber, affordable, immune-supportive)
  • Healthy fats from nuts, seeds, avocados, olives
  • Daily cold-pressed flaxseed oil for anti-inflammatory omega-3s
  • Oily fish up to 3x per week (optional)—prefer smaller fish
  • Fermented foods for gut health
  • Tea, coffee, cocoa (prefer unsweetened, minimally processed)
• Tips:
  • Use frozen produce to save money
  • Adapt recipes to local cuisines and family preferences
  • Flaxseed oil and extra virgin olive oil should never be heated directly (drizzle after cooking)

What to Avoid ([27:15])

• Red and processed meats, including poultry (high in saturated fat, no fiber, pro-inflammatory)
• Dairy (links to molecular mimicry, can confuse immune system and target myelin)
• Egg yolks (high in saturated fat; egg whites are okay)
• Pastries, cakes, fast food, snacks (high in unhealthy fats and additives)
• Coconut oil, cocoa butter, chocolate (very high saturated fat; coconut water/sugar is fine)
  • Notable quote: “Coconut… is promoted as being healthy, but is really high in saturated fat—so we want to avoid that as much as possible.” – Karen [29:45]

Memorable Quotes & Personal Reflections

• "What we eat is important for everyone, not just people with MS. Every meal can either heal or harm." – Karen ([09:00])
• “Consistency beats perfection. If there is a mistake… don’t beat yourself up, just make sure the next meal is a good one again.” – Ingrid ([42:30])
• On flaxseed oil supplementation: “The holism study showed a fantastic reduction in relapse rates… when supplementing.” – Karen ([23:00])
• On adapting recipes: “We always have a Taco Tuesday… I have corn tortillas, the rest of the family has wheat… It was really important to find recipes the whole family likes.” – Ingrid ([32:00])
• On processed foods: “If you have a lot of ingredients you can’t pronounce or you don’t know what they are, then I think it becomes more difficult… That’s where to draw the line.” – Ingrid ([44:50])

Practical Tips and Community Insights

• Batch cooking and meal planning: Essential for busy individuals/families, ensures nutritious food is always on hand. “I always try to make at least two dinners, maybe one extra lunch for the family.” – Ingrid ([32:40])
• Emergency food: Always carry snacks or “OMS-friendly crackers” for situations when compliant food may not be available ([33:00])
• Eating out: Find places and dishes that are OMS-compliant for convenience ([33:30])
• Quick meal formula: “Brown rice and a protein, either salmon or chickpeas, some vegetables, and a salad on the side. I put some soy sauce and flax oil on it.” – Ingrid ([33:55])
• Favorite recipes:
  • Ghanaian fish stew (simple, four ingredients, family favorite)
  • Oil-free granola
  • Lentil burgers (good for children)
  • Ashley Madden’s pad Thai protein salad (strictly oil-free) ([41:00])

Listener Q&A Highlights

1. Saturated vs. Unsaturated Fats ([43:08])

• Every fat contains both, but foods are recommended (avocado, olive oil) where unsaturated content outweighs saturated. Coconut oil is excluded due to its predominantly saturated profile.

2. Whole Grain Choices ([33:17])

• Karen recommends ancient grains (spelt, emmer), and buying organic if possible to avoid pesticide residues. The key is to use genuinely whole grains and experiment with new types (chickpea flour, millet, etc.).

3. Managing Weight Loss & Protein ([35:05])

• High-calorie plant foods (avocado, tahini, nut butters, legumes) can help with healthy weight maintenance.
• Homemade vegan shakes are preferable to store bought (blend nut butters, banana, berries, chia/hemp/flaxseed).

4. Flaxseed Oil Alternatives ([37:08])

• Ground flax in large quantities is less practical; chia and hemp are alternatives, but less concentrated in omega-3 than flax. Flaxseed oil remains the best choice—spread intake across meals to reduce GI upset.

5. The Diet and Osteoporosis ([38:20])

• MS increases osteoporosis risk—OMS diet provides plenty of plant calcium (almonds, sesame, leafy greens, tofu) and plant protein. Weight-bearing exercise is also crucial.

6. Diet Relevance for Progressive MS ([40:00])

• Most research is on relapsing-remitting MS, but dietary habits that reduce inflammation and cell degeneration apply across MS types. Healthy diet helps slow progression and supports brain health.

7. Processed vs. Ultra-Processed Foods ([44:10])

• Karen and Ingrid distinguish between minimally processed (homemade applesauce, tempeh) and ultra-processed (many unpronounceable additives, E numbers)—favor minimally processed whole foods.

Notable Segment Timestamps

• [00:00] – Research basis of diet and MS, Western vs. Mediterranean patterns
• [01:11] – OMS program pillars overview
• [14:30] – Dr. Swank’s historic diet trial and its impact
• [17:20] – HOLISM study findings
• [23:00] – Core dietary guidelines: foods to include and avoid
• [29:45] – Specifics on coconut oil, chocolate, and processed foods
• [32:00] – Ingrid’s practical cooking and meal prep strategies
• [41:00] – Crowd-sourced favorite recipes and resources
• [42:30] – Ingrid’s closing advice: “Consistency beats perfection”
• [43:08] – Q&A about fats, grains, protein, and special needs

Tone and Community Spirit

Both Karen and Ingrid speak directly, with warmth and encouragement, offering scientific clarity, practical guidance, and empathy for the everyday challenges of living with MS. The entire episode is grounded in positivity, realism, and the supportive nature of the OMS community.

Summary

This episode provides a comprehensive review of the evidence linking dietary patterns and multiple sclerosis, robustly supporting the OMS diet’s emphasis on minimally processed, plant-based foods; healthy fats; and omega-3 supplementation. Both speakers share not only the “why” behind specific recommendations, but also actionable strategies and recipe ideas for integrating this style of eating into daily life and family routines.

Key actionable takeaway: “Consistency beats perfection—make your next meal a healing one.”