The MIND diet is a hybrid of the time-honored Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets, both associated with lower levels of oxidative stress and inflammation. It was designed with a focus on brain health, incorporating foods from the two parent plans that can protect against neurodegeneration ¹.

     The MIND diet is centered on plant-based, minimally processed foods, with limited animal foods, saturated and trans fats, and added sugars. Overall, it is high in vitamin E, folate, carotenoids, flavonoids, and omega-3 fatty acids.

     While age-related mental decline and conditions like Alzheimer’s dementia were the original targets, recent clinical studies suggest the MIND diet may be helpful in MS.

     In one, the diets of 180 individuals with early MS (diagnosed within 5 years) were scored according to MIND diet criteria and the scores compared to their brain MRI findings. Individuals with the highest MIND diet scores had better overall MRI results compared to those with the lowest scores: significantly greater thalamic volumes (less brain atrophy), with trends toward lower T2 lesion size and high normal appearing white matter (NAWM) microstructural integrity. For individual foods/nutrients, higher intakes of full-fat dairy were associated with lower T2 lesion size, and higher intakes of marine omega-3 fatty acids were associated with greater NAWM microstructural integrity ².

     In another study, a comparison between the eating habits of RRMS patients versus healthy controls revealed that adherence to MIND diet characteristics was associated with lower risk of MS. This was especially the case for consumption of vegetables and beans. Higher disease risk was associated with greater consumption of cheese, poultry, pastries, sweets, and fried/fast foods ³.

     The following are the principal principles of the diet:

Foods to Favor

·      Green leafy vegetables: 1 or more servings per day (e.g., broccoli, collard and other greens, kale, lettuce, spinach) – each serving is 1 cup (240 ml) raw or ½ cup (120 ml) cooked

·      All other vegetables: 2 or more servings per day – each serving is 1 cup (240 ml) raw or ½ cup (120 ml) cooked

·      Berries: 2 or more servings per week – each serving is about 1 cup (240 ml)

·      Nuts: 5 or more servings per week (seeds are not mentioned, but are likely approved) – each serving is 2 tablespoons (60 ml)

·      Olive oil: Use as the primary cooking and seasoning oil

·      Whole grains: 3 or more servings per day – each serving is ½ cup (120 ml) prepared

·      Beans: 4 or more servings per week (this includes lentils and peas) – each serving is ½ cup (120 ml) prepared

·      Fish/seafood: 1 or more servings per week (favor fatty fish, e.g., herring, mackerel, salmon, sardines, swordfish, trout, tuna) – each serving is 3.5 ounces (100 g)

·      Poultry: 2 or more servings per week (skinless) – each serving is 3.5 ounces (100 g)                       

·      Wine: 0-1 glass per day – each serving is 5 fluid ounces (140 ml)

Foods for Moderation

·      Butter/margarine: less than 1 tablespoon (14 ml) per day

·      Cheese: less than once per week

·      Red meat: no more than 3 servings per week (e.g., beef, game, lamb, pork) – each serving is 3.5 ounces (100 g)

·      Fried/fast foods: less than once per week

·      Sweets and pastries: no more than 4 times per week

References

1.  Morris MC, Tangney CC, Wang Y, et al. MIND diet slows cognitive decline with aging. Alzheimers Dement. Sep 2015;11(9):1015-22. doi:10.1016/j.jalz.2015.04.011

2.  Katz Sand IB, Fitzgerald KC, Gu Y, et al. Dietary factors and MRI metrics in early Multiple Sclerosis. Mult Scler Relat Disord. Aug 2021;53:103031. doi:10.1016/j.msard.2021.103031

3.  Noormohammadi M, Ghorbani Z, Naser Moghadasi A, et al. MIND Diet Adherence Might be Associated with a Reduced Odds of Multiple Sclerosis: Results from a Case-Control Study. Neurol Ther. Mar 2022;11(1):397-412. doi:10.1007/s40120-022-00325-z