I know OMS can be a little confusing for our friends and family trying to buy food or cook for us so I've created this page to show what exactly we can and cannot eat on OMS. Hopefully this makes it much easier!

In a nutshell

Just to explain the diet a little bit as we unfortunately can't tick a box for vegan or gluten free, it tends to get a little more complex with oils. On OMS we eat a Plant based + Seafood diet with a strict policy on oils and saturated fat. The basic premise underpinning The Overcoming MS program is a low saturated fat, anti inflammatory diet as this has shown in studies to have lowered rates of relapse, progression to disability and an increased level of happiness in people with MS, which is backed by research in the OMS book.

Below is a list of what we on OMS can eat freely plus the methods we are allowed to cook with and also what we're not allowed to eat. 


  • All vegetables and fruits in any amounts (except coconut products)
  • All herbs & spices
  • Dried fruit like dried apricots, cranberries and dates
  • Raw nuts & seeds. Almonds, cashews, pine nuts, chia seeds, pumpkin seeds, hazelnuts, walnuts, pecans, macadamias, pistachios, flax seeds, hemp seeds, poppy seeds, sesame seeds, sunflower seeds. I also like to soak nuts before I eat them to release the phytic acid which is their natural defence, this helps the body to digest them easier. Nuts must also be raw as roasting damages their natural oils.
  • All seafood & shell fish including but not limited to - all white fish, salmon, scallops, oysters, crayfish, paua (abalone) and anchovies. I choose to avoid tinned tuna to avoid anymore mercury exposure.
  • Grains including oats (I choose gluten free), quinoa, amaranth, white and brown rice, cornmeal, barley.
  • All pulses including chickpeas, lentils, black beans, kidney beans, black eyed beans. I soak these before eating as well.
  • Eggs whites only
  • Extra virgin olive oil cold (EVOO) cold. Although it's mainly ment to be used cold OMS has approved it as the preferred oil for baking over any other oils.
  • Bread. I personally choose to avoid gluten as much as possible. I eat Sourdough bread instead as it's fermented which is easier for the body to break down.
  • Nut milks - I use Almond milk. If buying I use Vitasoy Unsweetened Almond milk or I make my own from raw almonds and water.
  • 100% Pure maple syrup, organic brown rice syrup, honey
  • Kombucha and dairy free kefir. These are both fermented drinks beneficial for gut health
  • Cold Pressed Organic Flaxseed oil. Flaxseed oil is really delicate and can go rancid easily with exposure to light and heat so it's best to buy from the fridge of your health food store.
  • Other things I use include: Braggs soy protein sauce, balsamic vinegar, mustard, massel vege stock cubes, vanilla extract, apple cider vinegar, sea salt, pomegranate molasses, jam, marmite, pure preferably raw peanut or almond butters, sauerkraut, olives.
  • Health foods I use regularly include - cacao powder, acai powder, maca powder, marine collagen powder, hemp protein, medicinal mushrooms like lions mane and reishi.


  • Baking, steaming, and boiling are all acceptable on OMS, this is how I prepare most of my food
  • If I have to fry I use a small amount of water and keep adding more if it needs it
  • For baking veges I use baking paper or I bake them dry, oil free. I bake fish in baking paper with lemon juice and sea salt.


  • All dairy products including chocolate
  • All red meat
  • All bird meat including chicken and turkey
  • Egg yolks
  • All processed oils like canola and sunflower oil 
  • Commercial packaged and processed foods that include processed oils like canola and sunflower oils  eg. chips, biscuits, soft drink, cereals etc
  • Any heated oils or frying in oil especially at high heat
  • All coconut products, however I choose to eat coconut products in moderation, my reasons for doing to are here eg. a tablespoon or 2 of coconut oil in a sweet treat I'm baking or coconut milk in a curry every other week. I use coconut water daily as it has little to no saturated fat at all and is great for hydration.


  • 20-40mils of flaxseed oil daily
  • Optional B Vitamins
  • Vitamin D3 when no sun

For me, if I buy packaged food it's generally the pure stuff like brown rice pasta, organic tea, frozen berries, or things like raw nuts, seeds, buckwheat or potato flours, lentils, beans etc. I make sure the ingredients list is short and there are no nasties in them like numbers, artificial colours, oils or anything I don't recognise or understand. I generally try to buy organic where I can or when we can afford it. This way I know I'm getting my food as pure as possible so my body doesn't have to process extra nasties.

For treats I make my own raw sweet treats weekly like Raw Peppermint Slice so I don't get to miss out. I also choose to have a small amount of good quality 85% Dark Chocolate in moderation as well because I believe in the health benefits. But that is completely your decision - don't let me sway you.

Raw vegan food is also a great option for us too! being mainly raw veges and fruits.

Much love!

Simonne x