Last Updated on December 7, 2023 by Cathy
Multiple sclerosis (MS) is an autoimmune disease caused by chronic inflammation. Fortunately, it is possible to get MS into remission and reverse its symptoms by eating a nutrient-dense diet. Start making healthier food choices using Paleo swaps for cooking. It will calm inflammation and you will start feeling better.
Unfortunately, grocery stores are full of processed foods which are causing serious health conditions. Even foods labeled “healthy” have hidden ingredients. It can feel overwhelming when you’re first starting out but it doesn’t have to.
Many common ingredients we cook with are highly processed like broths, boxed goods, and canola oil. It’s time to rethink how you prepare meals with anti-inflammatory ingredients and begin your healing process.
Favorite Substitutes
Here are some of my favorite substitutes found in many recipes. Although they aren’t an exact swap, they will help you get started.
1. Healthy oils instead of vegetable oils
Avoid highly processed oils such as vegetable oils, canola, corn, sunflower, or soy. Instead used coconut oil, olive oil, lard, or animal fats are perfect for cooking at higher temperatures. Other oils such as olive, avocado, and macadamia oil are also great options.
2. Ghee instead of butter
Ghee also known as clarified butter, it’s made by straining off the milk protein solids. It has a high smoke point and works well for pan frying or sautéing. However, dairy is known to cause more flares for people with MS. It’s best to avoid all dairy including ghee.
3. Nut flour instead of all-purpose flour
All-purpose flour contains gluten which causes sensitivities for many people. Nut flours don’t work the same as all-purpose flour, however, by combining different nut flours you can still get good results. See Paleo Flour Substitutes for more information.
4. Arrowroot or tapioca flour instead of cornstarch
Also known as arrowroot or tapioca starch. They both work great to bind, thicken, and moisten recipes. Arrowroot works best with gravy and sauces. Tapioca flour works best with baking and coatings such as coating chicken or with desserts. They work best in combination with other gluten-free flours.
5. Coconut or nut milk instead of dairy
Soaked and puréed nuts like almonds or cashews make good dairy substitutes. Full-fat coconut milk is great for making yogurt which is full of gut-healthy probiotics. Once the coconut fat separates from the coconut water, the cream makes an awesome whipped cream.
6. Natural sugars instead of refined sugar
Highly processed refined sugar comes from sugar cane or sugar beets. Instead, use natural sweeteners like raw honey or maple syrup. For more information see Paleo Sweeteners.
7. Bone broth instead of store-bought broths
Store-bought broths usually include preservatives, sugar, and other unwanted ingredients. Making homemade bone broth is extremely nourishing for your gut and overall health.
8. Vegetable noodles instead of pasta
9. Cauliflower rice instead of rice
Grains have similar proteins as gluten so it’s best to avoid it when calming inflammation. Chop raw cauliflower into florets add to blender then pulse into rice-sized pieces.
10. Coconut aminos instead of soy sauce
Soy is a legume that binds to nutrients preventing your body from absorbing them. Also, most soy grown today is genetically modified (GMO). GMO crops can withstand heavy doses of the herbicide glyphosate. Glyphosate is the active ingredient in Roundup. It’s bad for your health, the environment, bee populations, and monarch butterflies.
11. Nut cheese instead of dairy cheese
Dairy products like cheese include casein, a protein that is inflammatory. Nut cheeses taste good and even look like regular cheese. Plus they are easy to make.
12. Avocado instead of mayonnaise
Some people, like me, are sensitive to eggs. Instead, swap out the mayo for an avocado, it’s perfect as a spread on burgers or wraps.
You Can Do It!
Although it may seem like a strict diet over time it does get easier. Eating healthy doesn’t mean eating salads every day, you’ll discover new foods and tastier meals. Experiment with different recipes and have fun!
You may also like: Easy Paleo Substitutes Guide
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