If you’ve been exploring ways to support your health with multiple sclerosis (MS), you’ve probably come across people talking about going gluten-free. Some swear by it for improving energy and reducing fatigue, while others don’t notice much change at all.
So… should you try it? Going gluten-free isn’t a magic fix, but it can be a powerful way to calm inflammation in the body—when you do it in a low-stress, sustainable way.
By the way, have we met? I’m Dr. Gretchen Hawley, an MS-Specialized Physical Therapist. Through my online wellness program and book, The MSing Link, I help people with MS improve walking, balance, strength, and confidence through MS-specific exercise and strategies.
In this guide, we’ll unpack how gluten and gut health affect inflammation in MS—plus how to tell if a gluten-free approach could help with your symptoms. And if you decide to try a gluten-free diet for MS, I’ll share what helped me and what I recommend to make it feel easier.
Gluten — a protein found in wheat, barley, and rye — is harmless for many people, but for others, it can contribute to inflammation or digestive discomfort. Since multiple sclerosis is an inflammatory disease, anything that raises inflammation can make symptoms feel “louder.”
Think of gluten as one of many volume knobs that can influence your MS symptoms. For some, cutting back or going gluten-free for MS can help calm that response. For others, it doesn’t change much—and that’s okay, too.
From what I’ve seen and experienced, your gut health plays a big role in that difference. When the gut lining weakens (often called “leaky gut”), inflammatory particles can leak into the bloodstream and ramp up body-wide inflammation.
I went gluten-free several times before realizing this connection. Once I worked with a nurse practitioner who helped me heal my gut first, I finally saw the benefits: better digestion, more energy, and a noticeable difference within a week.
Deciding whether to try gluten-free starts with observation, not restriction. Everybody (and every nervous system) responds differently, and the goal is simply to understand what yours needs. Here are some common clues that gluten could be a trigger for you:
Functional testing can help you see what’s really happening in your body. Tests like a stool analysis or blood panel (IgG or IgE) can uncover food sensitivities or gut issues that may be driving inflammation.
When I did this testing, gluten wasn’t my main sensitivity—but minimizing it still made a big difference in my digestion and energy. My nurse practitioner used those insights to create a gut-healing, anti-inflammatory plan that finally worked for me.
If testing isn’t accessible for you right now, that’s okay. Simple symptom tracking can still help you spot patterns and learn what helps you feel your best.
Here’s what I recommend: Keep a short log of what you eat and how you feel for three to four weeks. Notice your energy, digestion, and how your MS symptoms “speak” throughout the day. Small patterns can tell you a lot.
When I first went gluten-free back in 2018, I felt hopeful. I’d been reading about its potential to reduce inflammation and felt ready to try anything that might help. But after a few weeks, I didn’t notice much of a difference… so I stopped.
I tried again in 2022 and 2023, but the results were the same. I’d notice some improvements in digestion and energy, but those benefits weren’t consistent. I felt skeptical and wondered if gluten-free just wasn’t for me. Fast forward to 2025, and everything changed. This time, I went gluten-free while also focusing on healing my leaky gut.
That meant eating more fiber-rich, whole foods and limiting processed foods, alcohol, and added sugars. I also added in prebiotics, probiotics, omega-3s, and some gut-supporting supplements to help strengthen my microbiome and intestinal barrier. Once I paired those changes together, I felt the difference in just a week (even though I stuck to this plan for 4 months).
Now, I call my approach “minimal gluten.” I don’t have celiac disease, so small amounts don’t cause a major setback. But I’ve learned that if I have gluten several days in a row, I start feeling bloated, extra fatigued, and backed up again.
Bottom line? Sometimes going gluten-free (or dairy-free or anything-free) isn’t enough on its own. These types of diets work best when you combine them with a plan that supports your gut and overall inflammation.
If you’re curious about whether gluten affects your MS symptoms, the best way to find out is through a short, intentional experiment. You don’t need to overhaul your entire diet overnight—every little change helps!
After two to four weeks, reintroduce gluten once (like a slice of bread or a small bowl of pasta) and observe how you feel over the next 48 to 72 hours. If your energy dips or symptoms flare, you’ve learned something useful. If nothing changes, that’s helpful data, too!
Remember, you don’t have to be perfect to make progress. The important thing is to be consistent and curious in your journey to feeling better.
Not necessarily. Gluten-free can be helpful for people who notice inflammation or digestive triggers that worsen their MS symptoms—but it’s not something everyone needs to do.
My advice? Use it as a low-stress experiment to learn about your body. Pair it with other habits that support your nervous system, like regular MS-specific exercise, restorative sleep, and stress management.
Nutrition is one piece of the puzzle, but the bigger picture is about lowering inflammation, boosting mobility, and building confidence in how your body moves.
Making progress with MS can look different for everyone. For some, that might include going gluten-free. For others, it’s focusing on gut health, exercise, or recovery.
The biggest lesson from my own gluten-free journey is that progress happens when you stay curious and listen to your body. Whether you decide to try gluten-free or not, understanding what moves your needle gives you power over your health—and that’s what matters.
If you’re looking for more simple, evidence-based tools to make daily life with MS easier, download my free MS Mobility Tools Guide. Inside, you’ll find my go-to product recommendations for managing symptoms, building strength, and feeling more confident in your day-to-day routines.
Have questions about going gluten-free or managing MS symptoms? Send me a DM on Instagram @doctor.gretchen — I’d love to hear from you!
Does lion's mane help MS symptoms like brain fog, fatigue, or mobility challenges? Find out the truth as Dr. Gretchen breaks down what the research says and how she personally enjoys experimenting with lion's mane in her brain-boosting matcha latte.
Dr. Gretchen Hawley's The MSing Link offers a comprehensive guide to taking control of your MS symptoms and improving your mobility through MS-specific exercises and strategies.
6000+ copies sold in over 13 countries!
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As a physical therapist & Multiple Sclerosis Certified Specialist, I have spent the last 10 years teaching people with MS how to feel more confident & empowered through MS-specific exercises and strategies.
If you want support and encouragement, plus a healthy dose of tough love, come follow me on Instagram (@doctor.gretchen) or on YouTube @DoctorGretchenHawley. It's where I share daily tips, tricks, and information about new offers — plus, you’re bound to feel more empowered, hopeful, & motivated after watching each post and video!
Questions? Email me at Hello@DoctorGretchenHawley.com