Welcome to Week 7 of my Nourish & Heal series for multiple sclerosis (MS)! This week is all about superfoods for MS, specifically turmeric and ginger, two natural powerhouses for calming inflammation.
Did you miss Week 6 on Colorful Foods? Here’s a link so you can catch up!
Why Superfoods Matter for MS
Living with MS means dealing with chronic inflammation. It’s like having little fires burning in your nervous system. But you have more power over those flames than you might think!
When I was first diagnosed with MS, I was eating the standard American diet, which included processed foods, very few vegetables, and lots of convenience meals. I didn’t grow up enjoying veggies either. Most of what I ate came from a can, and “salad” meant iceberg lettuce with a couple of tomato slices. I had no idea that herbs or food could help manage, let alone heal, MS. Back then, kitchen spices meant salt and pepper. Now, I use all kinds of herbs and spices to not only make my meals taste better but to nourish my body with the nutrients it needs to thrive.
Superfoods for MS: Meet Turmeric and Ginger
Turmeric: The Golden Healer
Turmeric isn’t my favorite spice, but I consume it everyday. Turmeric contains curcumin, which studies show can help:
- Reduce inflammation signals in your body
- Support brain health
- Protect nerve cells
- Boost your overall immune function
Curcumin, the active compound in turmeric, has been shown to reduce inflammation in various studies, including this research published by the National Institutes of Health. It also has neuroprotective properties which is a huge benefit for people with MS.
Like I said earlier, it’s not my favorite spice, it has an earthy, slightly pungent taste. But because of its powerful benefits, I add a teaspoon to my smoothie every day to hide the flavor. You will need to be careful when handling it, turmeric’s beautiful golden color can stain clothes, countertops, and just about anything it touches.
I use a high-quality turmeric powder that I buy on Amazon. It doesn’t include black pepper, so I always add a pinch when I use it to help boost absorption. You can check it out here.
🌿 Healing Tip:
Add a tiny pinch of black pepper whenever you use turmeric. It helps your body absorb the beneficial compounds up to 2,000% better!
Ginger: The Fiery Soother
Ginger has a little bit of a spicy taste, too much can be overwhelming (in my opinion). Like turmeric, ginger is also a powerful herb/spice for people with MS. I like the taste of ginger. I drink it as a tea, add it to my smoothies, and in meals like stir-fries. Ginger works alongside turmeric with these benefits:
- Calms digestive inflammation
- Reduces pain signals
- Fights oxidative stress (the cellular wear-and-tear that happens with MS)
- Improves circulation
Research shows ginger may help reduce inflammation and oxidative stress, which are both key in managing MS symptoms – see this study on PubMed.
I usually buy fresh ginger root from the grocery store, but when it’s not available, I use organic ginger powder. This is the brand I trust; it’s affordable, and easy to keep on hand: check it out on Amazon.
🌿 Savings Tip:
Unfortunately, organic herbs can get pricey. To save money, I buy them in bulk and just refill a small seasoning jar as needed.
Plant-Based Superfoods for MS
When it comes to healing MS, food really can make a difference. Plant-based superfoods for MS give your body nutrients that help calm inflammation and support your brain and nerves. Turmeric and ginger are great examples, but they’re just the start. Colorful fruits like blueberries (especially wild blueberries), strawberries, and cherries are packed with antioxidants that help fight inflammation. Leafy greens like spinach and kale give your body the vitamins and minerals it needs to heal.
Don’t forget to include veggies like broccoli, sweet potatoes, carrots, red peppers, tomatoes, and cabbage into your diet. These are full of compounds that protect your brain and help your body feel better. Nuts and seeds are helpful too. Flaxseeds, chia seeds, and walnuts have omega-3 fats that fight inflammation. Flaxseeds are especially beneficial, to learn more read The Powerful Link Between Flaxseeds and MS.
The more variety you eat, the more healing nutrients you give your body. These plant-based superfoods can help you feel better and stay strong.
Easy Ways to Enjoy Superfoods for MS Every Day
Feeling tired just thinking about adding more things to your routine? I get it! MS fatigue and balance issues can make preparing foods a struggle, and complicated cooking is the last thing you need. Instead of adding more to your diet, add it to a smoothie! It’s one of the easiest ways to enjoy anti-inflammatory foods for MS.
The Anti-Inflammatory Smoothie Boost!
- 1 teaspoon ground turmeric
- 1 teaspoon fresh ginger (or 1/8 teaspoon dried)
Just add it to your morning smoothie, it’s as simple as that. You’re already using greens, cruciferous veggies, and flaxseeds from earlier weeks. Now, with the ginger and turmeric (and a tiny pinch of black pepper to help with absorption), you’re giving your body even more support for neurological health.
Don’t like smoothies? No problem! Try:
- Stirring them into warm almond milk with a touch of honey for a soothing golden milk
- Adding them to your soups or stews
- Sprinkling them on roasted vegetables
Beyond Food: Calming Your Body’s Storms
While food is powerful medicine, healing happens on multiple levels. It’s also important to focus on stress management. Why? Because stress directly triggers inflammation in your body.
Try these simple 5-minute practices:
- Deep breathing: Just 5 slow breaths in the morning can reset your stress response
- Mini-meditation: Sit quietly and follow your breath for 5 minutes
- Gentle stretching: Even from a chair or bed, gentle movement releases tension
Remember: These practices don’t need to be perfect. Even 30 seconds of conscious breathing throughout the day helps!
Essential Supplements Worth Considering
Real food is the foundation to health. But two supplements deserve special mention, especially for those with MS.
Vitamin D: Many of us with MS are low in this crucial vitamin. It helps regulate immune function and reduce inflammation. The sun isn’t always a reliable source, especially if you live further from the equator like I do. This is the vitamin D I use.
Vitamin B12: This powerhouse supports nerve health and helps with energy production. Both are vital for those of us with MS. You can’t always get enough B12 through food alone, especially if you eat mostly plant foods. That’s because B12 is primarily found in animal products. This is the vitamin B12 I use.
Always check with your healthcare provider before starting supplements. A simple blood test can tell you exactly what you need, so you don’t waste money on unnecessary pills.
🌿 Healing Tip:
Did you know bad bacteria overgrowth in your gut might block your body from absorbing vitamin B12? Sometimes fixing the gut first makes your B12 supplement work much better.
Your Week 7 Success Plan
- Add turmeric and ginger to one meal or drink daily
- Practice 5 minutes of stress management daily
- Talk to your doctor about testing your vitamin D and B12 levels
- Keep going with all the good habits from weeks 1-6
- Celebrate small wins – notice how your body feels with these additions
Remember This Truth
Your body is listening to every choice you make. Every time you eat superfoods for MS, you’re helping your body heal a little more. You don’t need to be perfect – you just need to be consistent with these small, healing choices.
I’m so proud of you for making it to Week 7, “Anti-Inflammatory Foods for MS”! Making drastic changes to your diet can be hard – I’ve been there. Just remember, you are doing this to heal your body.
Coming next week: Week 8 – Gentle Detox Support for Your Healing Journey. Here you’ll find simple ways to help your body release what no longer serves it.
Have you tried any superfoods for MS? Share in the comments below!
Disclaimer: This blog offers general information and is not intended as medical advice. Always consult with your healthcare provider about your specific health needs.
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