When you live with multiple sclerosis (MS), the foods you choose to put in your body can make a significant difference in your overall health.

There are many theories about the role diet plays in managing MS symptoms, including the impact gluten (a protein found in wheat, rye, barley, and triticale) has on your symptoms. In fact, one study points to an increase in sensitivity and intolerance to gluten in people with MS.

Even though the research is minimal, all you have to do is spend some time on any one of the community pages for people with MS, and you’ll see the anecdotal comments and stories about how great they feel after going gluten-free — without giving up all of their favorite meals.

So, if you’re ready to see if the gluten-free life works for you, but you’re not sure where to start, we’ve got you covered.

Here are recipes from six blogs dedicated to living gluten-free.

1. Gluten-Free Pumpkin Pancakes

Pancake lovers rejoice! You can eat gluten-free and still have your morning stack of hotcakes. This recipe, from Daryl Bryant of MS Living Symptom Free, uses almond flour and ground flax seed meal for the base. Plus, pumpkin, walnut oil, almond milk, and more.

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2. Spinach Turkey Burgers

These spinach turkey burgers from Cathy at MS Wellness Route are so good, you won’t even miss the bun! Don’t let the massive amount of spinach scare you off. Kathy says when you sauté the spinach, it breaks down significantly, and you end up with about one cup of cooked spinach.

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3. 15-Minute Scallops and Zucchini Noodle Marinara

If you’re craving a seafood pasta dish but can’t use traditional noodles with gluten, this recipe from Angela Simpson at My Fresh Perspective should do the trick. By using zucchini noodles, you eliminate the gluten, but still get the experience of twirling noodles on your fork. Sounds like a win-win!

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4. Oven Baked Ginger Pears

You’ll have a hard time serving pears any other way after you try this recipe from Ambra Torelli of Little Bites of Beauty. If you’re not a fan of pears, try the recipe with apples.

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5. Vegetarian Sweet Chili Noodle Stir-Fry

When you want take-out, but know it may come with a price (gluten in the soy sauce or noodles), your next best option is to create your own. This sweet and tangy recipe from Danielle Walker at Against All Grain is full of fresh veggies including carrots, broccoli, cabbage, and shiitake mushrooms.

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6. Soft Almond Flour Tortillas

You can put just about anything and everything in a tortilla. Unfortunately, many of the store-bought tortillas have gluten in them. This recipe from Stephanie at Apples for CJ is simple and fun to make.

Make this recipe!


Sara Lindberg, BS, MEd, is a freelance health and fitness writer. She holds a bachelor’s degree in exercise science and a master’s degree in counseling. She’s spent her life educating people on the importance of health, wellness, mindset, and mental health. She specializes in the mind-body connection, with a focus on how our mental and emotional well-being impact our physical fitness and health.