Eat the Rainbow – It Supports Your MS!

Eat more! That is a message many nutritionists and dietitians agree on—eat more fruits and vegetables. Eating colorful foods makes meals more interesting and enjoyable. It is also a simple way to improve your health. Fruits and vegetables help support gastrointestinal (GI) health and may help prevent chronic diseases. 

Health experts recommend eating at least five servings of fruits and vegetables each day. This recommendation comes from organizations such as the American Heart Association and the National Institutes of Health. Diet plans like the Mediterranean Diet and the MIND Diet also encourage eating more plant foods to support brain health. 

However, only about 12% of Americans eat the recommended amount each day. Adding a wide variety of fruits and vegetables to your meals can improve your overall health, support wellness, and help improve some laboratory values. 

Why Color Matters

Colorful fruits and vegetables contain phytochemicals and antioxidants. These are natural substances found in plants that help protect our cells. They help reduce damage caused by free radicals in the body. This protection may lower the risk of diseases such as diabetes, cancer, heart disease, Alzheimer’s disease, and chronic inflammation. 

In general, the deeper the color, the more nutrients the food contains. 

• Red foods like tomatoes and watermelon contain lycopene, which may help protect against cancer. 

• Blue, purple, and red foods such as blueberries, blackberries, raspberries, and strawberries contain compounds that may help control blood sugar, lower blood pressure, and reduce the risk of some cancers. 

• Orange and yellow foods like carrots, sweet potatoes, apricots, and mangoes contain carotenoids that support eye health and may help reduce the risk of some cancers. 

• Green leafy vegetables are rich in nutrients that support many parts of the body. 

The best way to get these nutrients is by eating whole fruits and vegetables. Dietary supplements cannot replace the many nutrients found in plant foods. 

Fruits and Vegetables and Your Vision

Eating plenty of fruits and vegetables may help protect your eyesight. Certain plant nutrients help reduce the risk of common eye conditions, including: 

• Macular degeneration 

• Diabetic retinopathy 

• Glaucoma 

• Cataracts 

Macular degeneration is one of the leading causes of vision loss. It is partly caused by damage from oxidative stress and free radicals. Nutrients from foods—especially green leafy vegetables, berries, and orange vegetables—can help protect the retina and support healthy vision. 

Fiber and Digestive Health

Fruits and vegetables are also an important source of fiber. Fiber helps keep your digestive system healthy. Yet fewer than 1 in 10 adults get enough fiber each day. 

A half-cup serving of fruits or vegetables usually contains 2 to 3 grams of fiber. Fiber helps move food through the digestive system and can help relieve constipation, which is common in people living with MS. 

Fiber also helps: 

• Slow the rise of blood sugar 

• Lower cholesterol 

• Support healthy gut bacteria (the microbiome) 

A healthy gut microbiome may also play a role in supporting people with MS. 

Easy Ways to Add More Fruits and Vegetables

Many fruits and vegetables require very little preparation. Making them easy to see and reach can help you eat more of them. 

For example, keep a bowl of fruit on the table and store frozen fruits and vegetables in the freezer. Frozen foods are just as nutritious as fresh ones. They are picked when ripe and frozen quickly to keep their nutrients. 

Canned vegetables may contain extra sodium, and canned fruits often contain added sugar. When possible, choose fresh or frozen options. 

Buying pre-cut vegetables can also save time. Visiting a farmers’ market can be a fun activity for families and children. 

Ideas to Help You Eat More Fruits and Vegetables

• Keep a bowl of fruit on the table so it is easy to see and grab 

• Try frozen grapes or peeled bananas as a snack 

• Make smoothies and add different fruits 

• Plant small tomato plants near your door for easy picking 

• Add fruit to yogurt or cottage cheese 

• Keep baby carrots handy for snacks or for the car 

• Add sliced fruit such as pineapple, cantaloupe, kiwi, or mango to your meals 

• Eat fruits and vegetables with your kids 

• Buy large bags of frozen fruits and vegetables for easy meals 

• Increase vegetable portions at dinner—for example, one cup of broccoli instead of a half cup 

• Cook a large pot of vegetable soup and freeze individual portions 

• Roast frozen vegetables on a sheet pan for a quick side dish 

• Remember: French fries do not count! 

A Small Change That Makes a Big Difference

Living with MS can require a lot of attention and care. But adding more fruits and vegetables is a simple step you and your family can take to improve health. 

Try involving your family in choosing, washing, cutting, and preparing fruits and vegetables. It can make healthy eating more enjoyable and help everyone feel more involved. 

Add color to your plate and enjoy the benefits.