Last Updated on November 30, 2023 by Cathy
Whenever you’re starting a new diet there’s always a learning curve. But, when you are going from the standard American diet to eating “real food” it can feel very overwhelming. Don’t let the fear of a drastic change stop you from eating a clean healthy diet.
When I first changed my diet, in 2004, I went “cold turkey.” It was fear that caused me to make a drastic change, I was recovering from the worst flare I ever experienced. I was extremely depressed and desperate.
When I discovered I could use food as my medicine I started immediately. I have to admit, it was hard! This was before eating clean was popular and grocery stores had very few natural foods if any at all.
Get a FREE “Healthy Diet for Multiple Sclerosis” guide at the bottom of this post!
Plus, I could barely stand without getting dizzy and losing my balance. I had two young children to take care of and it was one week before Thanksgiving. I ended up catering Thanksgiving dinner for everyone and I ate a salad. It was the worst Thanksgiving ever!
It Does Get Easier
Anytime you are changing a habit starting out is always the hardest. That’s why they say it takes 21 days to break a habit. Drastically changing your diet is a habit. Instead of reaching for a bag of chips to munch on you’ll have to think about what to eat instead.
Over time it becomes a lot easier – I promise. I’ve been doing this for a long time, I rarely follow a recipe and the meals I make are delicious. I still like to look at recipes in magazines, I just make up recipes to match the picture.
First… Learn as Much As You Can
Knowledge truly is power. Understand which foods are harmful and which foods you should be eating more of. Going cold turkey is hard so you may want to take smaller steps. There is nothing wrong with that, just keep your goal of feeling better insight.
Certain foods can damage your gut lining and cause inflammation. Making it hard for your body to absorb nutrients. They can also cause a “leaky gut.” Cracks and holes appear in your gut lining allowing undigested food and toxins to pass. If you have MS it’s more than likely you also have a leaky gut.
Certain foods can damage your gut lining and cause inflammation. Making it hard for your body to absorb nutrients. They can also cause a “leaky gut.” Cracks and holes appear in your gut lining allowing undigested food and toxins to pass. If you have MS it’s more than likely you also have a leaky gut.
Foods that cause a leaky gut and inflammation:
- Conventional meats
- Dairy
- Grains
- Legumes (beans, peanuts, soy)
- Processed foods
- Refined sugar and carbohydrates
- Refined vegetable oils (canola, peanut, vegetable, etc.)
By removing these foods you may see immediate improvements. Such as less indigestion, more energy, and less brain fog. You may even see improvements in areas that aren’t as obvious. Such as lower cholesterol and lower blood pressure.
Follow These 5 Easy Steps to Start Eating Clean Without Feeling Overwhelmed:
1. Start by removing the foods that cause inflammation
If you need to do this in stages start with the one that would be the easiest like legumes. If you love eating peanut butter eat almond butter or other nut kinds of butter instead. Peas and green beans are also legumes. Some people still eat them but you may want to avoid them to help your body out as much as possible in the beginning.
Watch for hidden ingredients. Food manufacturers love to hide ingredients by giving them different names. For example, malt is a dairy product and sugar comes in many different names. If you don’t recognize the ingredient- don’t buy it.
Grains are a little harder. You basically need to avoid all bread and rice. Even if the label says it’s gluten-free doesn’t mean it’s grain-free. ALWAYS read the ingredient label.
Pseudograins are actually seeds that resemble grains including amaranth, buckwheat, and quinoa. Seeds are gluten-free but they can still trigger inflammation. It’s best to avoid them until you’re able to heal your gut.
Chia seeds and flaxseeds are very nutritious so you can include them in your diet. Chia seeds are high in fiber and flaxseeds are high in omega-3 fatty acids. It’s best to buy whole flaxseeds and then grind them before eating them since your body can’t digest whole seeds. I use this coffee/seed grinder.
2. Cook All Your Own Food
The only way to avoid foods that cause inflammation is by cooking your own meals. Don’t look for complicated recipes, keep it simple. Make a double batch of whatever you’re making and save half of it for later.
Don’t worry about eating typical breakfast foods like cereal, pancakes, or donuts. Leftovers are great for breakfast or lunch the following day. Use herbs and seasonings like garlic, ginger, Rosemary, and turmeric with all of your meals. Experiment, and you may find a new favorite. My kids accidentally used homemade pumpkin pie spice on their eggs once and now they use it all the time.
3. Food Quality Matters
Pay attention to the quality of the food you’re buying. Conventional meats are full of antibiotics, growth hormones, and preservatives. Plus farmers feed the animals GMO grains and soy. Lunch meats and bacon have nitrates. And, most produce has pesticides and herbicides.
Foods to add to your diet:
- Grass-fed and finished meats
- High-quality oils (avocado, coconut, olive oil, etc.)
- Organic fruits and vegetables (locally grown is best)
- Pasture-raised poultry
- Wild-caught fish
If you are watching your budget buy high-quality meats and avoid the fat. Only buy organic produce if it’s on the EWG’s Dirty Dozen list. This is a list of produce with the most pesticides.
4. Kick the Sugar Habit
Processed foods are full of hidden sugars, it’s no wonder obesity rates are going up every year. Sugar not only causes obesity but it increases your risk for diseases. Such as heart disease, type 2 diabetes, autoimmune diseases, dementia, and cancer.
Unfortunately, sugar is addictive and it’s a very hard habit to break. Sugar releases dopamine, a chemical that creates feelings of happiness and pleasure. That is why so many people who are feeling sad reach for a cookie or bowl of ice cream.
Even if you remove all refined sugar and carbohydrates doesn’t mean you can eat lots of natural sugars. Sugar refined or natural still spikes your blood sugar levels causing sugar crashes.
Bacteria overgrowth, parasites, and yeast overgrowth all feed on sugar, even natural sugars. The scary thought is… these could be living inside of you right now! If you are eating a diet that’s high in sugar you are allowing these to grow.
This doesn’t mean you need to cut out ALL sugars, natural sugars found in fruit, raw honey, and maple syrup are okay to eat. You just don’t want to eat a lot of natural sugars in one day. Most people are very addicted to sugar and don’t realize it, your best option is to wean yourself off. Pay attention to how much you are eating and cut back a little each day.
5. Up Your Veggie Intake
Vegetables are now your main food group. Aim for as many servings as possible each day. Dr. Terry Wahls created a diet plan called the Wahls Protocol. It’s a very nutrient-dense diet to help reverse the effects of MS.
She recommends eating up to nine cups of vegetables each day. It is a lot when you first start out but once you get in the habit of adding vegetables to everything it gets easier. Adding vegetables to your meat dishes and smoothies helps.
Support from Friends and Family
Hopefully, your family and friends will be supportive. I was lucky everyone was very supportive but that didn’t mean they ate as I did. If your family isn’t on board do the best that you can. Always keep healthy snacks around when you’re feeling tempted to eat something you shouldn’t.
Whenever my work would plan a pizza or snack day, I would bring my own versions to keep from feeling left out. I also asked my family to not eat their junk food in front of me, it worked most of the time.
Quick Links to Information In This Post:
What is SIBO?
The Connection Between Candida and Multiple Sclerosis
What is the Wahls Protocol?
Eating Clean
Remember, you’re not doing this to lose weight, you’re doing this to improve your health. Think how good you will feel after one month of sticking to it!
Eating Healthy for Multiple Sclerosis
Get the password for my library with MANY wellness printables including the Eating Healthy for Multiple Sclerosis here by filling out this form:
Want to remember this tip on eating a clean diet? Pin it to your favorite Pinterest board!
5 Easy Steps to Start Eating Clean Without Feeling Overwhelmed
Great ideas! Your explanations were easy to understand, too.
@dSavannahCreate from
dSavannahRambles
Thank you!