There’s no specific diet for Parkinson’s disease, but what you eat matters. Choosing a balanced diet with plenty of nutritious foods can help you feel your best and protect your health. You don’t have to change all your eating habits overnight. Making a few tweaks can go a long way.

Hearing from others who face similar challenges can help you find new ways to eat well. Here are some pointers on which foods to choose more often and which ones to limit.

3 Foods To Eat With Parkinson’s Disease

Fruits, vegetables, and seafood can provide many of the nutrients needed to protect your brain and muscles from Parkinson’s-related decline. In addition, people with Parkinson’s should aim to feel satisfied while avoiding unhealthy weight loss or weight gain.

1. Colorful Fruits and Veggies

“Eat the rainbow” by including a variety of vibrant plant foods — dark leafy greens, pumpkin, berries, mangos, broccoli, and more. This will help ensure that you get lots of phytonutrients (plant-based nutrients, such as antioxidants) in your diet. These nutrients help prevent damage to cells that make dopamine, the key brain chemical involved in Parkinson’s.

Fruits and vegetables are also high in fiber to help prevent constipation, a common symptom of Parkinson’s.

2. Brain-Boosting Nutrients

Certain nutrients and compounds found in foods may offer neuroprotective benefits (support the health of brain cells). These substances include:

• Soy
• Caffeine
• Omega-3s (found in foods such as fish and walnuts)
• Resveratrol (in grapes and red wine)
• Turmeric

Black and green tea can also have neuroprotective effects because they’re rich in powerful antioxidants called polyphenols.

3. Foods That Support a Healthy Weight

Maintaining a healthy body weight is essential for people with Parkinson’s disease. Some people lose weight due to poor appetite, difficulty eating, or tremors. Others gain weight because of mobility issues or medication side effects.

To avoid unwanted weight loss, include more calorie-dense foods, including:

• Nut butters
• Olives
• Protein shakes
• Full-fat Greek yogurt
• Juices
• Avocados

To stave off unwanted weight gain, choose less energy-dense foods, including:

• Broth-based soups
• Raw fruits and vegetables
• Lean proteins
• Spices and herbs instead of certain condiments and sauces

It’s possible to find nutritious options on either end of the calorie spectrum if you choose whole foods that are naturally high in vitamins and minerals. Have fun with different preparation methods, such as grilling, stir-frying, or blending ingredients to make smoothies and pureed soups.

3 Foods To Avoid When With Parkinson’s

Certain foods aren’t as beneficial when you have Parkinson’s. Talk to your doctor about whether you should avoid any of these options.

1. Low-Fat Dairy Products

Getting enough calcium and vitamin D is essential for maintaining bone health when you have Parkinson’s disease. However, some research suggests that drinking several glasses of low-fat cow’s milk a day may not be the best option. Choosing low-fat or fat-free dairy milk appears to be linked to a higher risk of Parkinson’s disease. However, consuming full-fat dairy wasn’t associated with an increased risk.

Fortified nondairy milks (such as rice, soy, or almond milk) can be a fine source of calcium and vitamin D. You could also include some full-fat dairy, like plain yogurt, which contains beneficial bacteria called probiotics. Check food labels on nondairy milk before you buy, or ask your health care provider if you should consider a dietary supplement to cover your daily calcium and vitamin D requirements.

2. Refined Sugar and Flour

Limiting refined sugar and flour is a great goal for most people. Avoiding added sugar may improve your sleep habits, reduce fatigue and the risk of other health problems (such as diabetes and tooth decay), and lower your body’s overall inflammation levels.

Opt for carbohydrate foods that are a natural source of fiber and antioxidants (such as whole grains, beans, and fruit) rather than empty-calorie desserts or drinks. If you choose to indulge, keep portions small and occasional to limit sugar’s impact on your body.

3. Alcohol

Although resveratrol in red wine is associated with some protective benefits for Parkinson’s disease, alcohol intake should be limited or, in some cases, avoided completely. Studies have found no significant link between alcohol consumption and the development of Parkinson’s disease, but alcohol is known to impair motor control and may make you more prone to falls.

Learn more about Parkinson’s disease and alcohol.

Try These Healthy Swaps

To put the research into practice, focus on replacing some foods with healthier alternatives:

• Try calcium-fortified soy milk instead of cow’s milk.
• Swap processed snack foods (like chips or pretzels) for nuts.
• If you drink alcohol, have one to two glasses of red wine instead of other alcoholic beverages.
• Get protein from tofu or seafood instead of red meat or poultry.
• Go for high-fiber whole grains or naturally sweet berries instead of refined carbohydrates and sugar.
• Ditch saturated fats like butter and lard in favor of unsaturated fats like olive oil.

Additional Dietary Considerations

Eating Based on Your Medications

Ask your doctor if you should keep in mind any special considerations while planning your diet, based on your current medications and medical history.

For instance, getting enough protein is crucial to prevent muscle wasting sometimes seen in Parkinson’s disease. However, protein intake may interfere with your body’s ability to absorb levodopa (in brand-name drugs such as Duopa, Rytary, and Sinemet). Sometimes taking your Parkinson’s medication either 30 minutes before or 60 minutes after eating is enough to prevent fluctuations in Parkinson’s symptoms. This dietary pattern is called a protein redistribution diet.

There’s no benefit to following a protein redistribution diet if you don’t respond to levodopa, but if you follow that type of diet, be sure to find high-quality protein sources. You may want to consider a protein supplement if you can’t meet your daily requirements through food alone. A registered dietitian can help you plan a redistribution diet that’s appropriate for you.

Navigating Motor-Skill and Swallowing Issues

Eating and preparing food when you have Parkinson’s isn’t always easy. Members of MyParkinsonsTeam discuss their hardships and solutions. One member wrote, “My tremors act up when I’m eating because of utensils. I’m having trouble with fine motor skills. When I’m tired, the tremors are worse.”

In response, another member shared, “My physical therapist suggested using weighted eating utensils and also pens to help with eating and writing.”

For members of MyParkinsonsTeam with swallowing issues, one member suggested, “Eat more homemade soups. Take time chewing, sit up straight, or stand.”

It’s important to be proactive about working with your health care team to address these problems before they have a significant impact on your nutrition and well-being.

Talk With Others Who Understand

On MyParkinsonsTeam, the social network for people with Parkinson’s disease and their loved ones, more than 104,000 members come together to ask questions, give advice, and share their stories with others who understand life with Parkinson’s disease.

Have you made dietary changes for better brain health? If so, what does your “Parkinson’s diet” look like? Share your experience in the comments below, or start a conversation by posting on your Activities page.