Multiple myeloma is a cancer of the plasma cells found in bone marrow. It can affect the bones, kidneys, and immune system, and treatment often brings its own challenges — fatigue, appetite changes, dry mouth, altered taste, and digestive issues like nausea, constipation, or diarrhea. Good nutrition doesn't replace medical treatment, but it can meaningfully ease side effects and support how you feel day to day. I was recently interviewed by Everyday Healthfor an article on the best foods to prioritize when living with multiple myeloma, and wanted to share what I shared, along with the practical tips behind each pick.
7 Foods Worth Prioritizing
Dark leafy greens: spinach, kale, and bok choy are some of the most nutrient-dense foods available. Kale and bok choy offer calcium without putting extra strain on the kidneys, while spinach is rich in iron and folate, which can help with the anemia many patients face. Pairing greens with a source of vitamin C — like strawberries or tomatoes — helps your body absorb that iron. I also favor cooking greens over eating them raw; it shrinks the portion and makes them easier to get down when appetite is low or chewing feels tiring. One half cup of cooked greens is a serving, but that’s not a limit. If you could enjoy more, go for it!
Cold-water fish: wild-caught salmon and sardines are excellent sources of protein and anti-inflammatory omega-3 fatty acids. A 3-ounce serving of salmon provides over 22 grams of protein to help preserve muscle mass, plus vitamin B12, zinc, and vitamin D for immune support. Both are low-mercury choices safe to eat regularly. Canned salmon or sardines with the bones are especially worth seeking out, since the bones add calcium for bone health — and they're a convenient option on low-energy days when cooking feels like too much.
Berries: blueberries, raspberries, and strawberries support the immune system with fiber and anti-inflammatory phytochemicals — a half-cup serving provides about 4 grams of fiber. They also tend to have a gentler effect on blood sugar than many other fruits. Keep some fresh or frozen on hand to stir into yogurt, oatmeal, or smoothies.
Hydrating foods and drinks: multiple myeloma can be hard on the kidneys, both from proteins the disease produces and from high blood calcium related to bone changes. Staying well hydrated helps flush the kidneys, can ease nausea and fatigue, and supports digestion. Aim for two to three liters of fluid daily — herbal tea, broth, soup, and even fruit all count, so it doesn't have to be plain water. Include electrolytes daily – not a fluorescent blue one laden with sugar, but rather an unsweetened (or sweetened only with 100% monk fruit or stevia) one that includes sodium, potassium, chloride, magnesium, and possibly a bit of zinc and vitamin C too.
Legumes: lentils, black beans, and garbanzo beans are an easy way to add both fiber and plant-based protein — about 16 grams of each per cup. They also bring iron, folate, and B vitamins that can help with anemia-related fatigue. Canned beans are a convenient way to add them to soups, salads, or grain bowls with minimal effort.
Seeds: chia, flax, and sacha inchi seeds pack a lot of nutrition into a small serving, offering fiber and plant-based protein that can help with digestive issues and inflammation. Sacha inchi seeds stand out in particular — just 2 tablespoons provide 9 grams of protein, 5 grams of fiber, and healthy omega-3s, with no soaking or grinding required. That makes them an easy option when energy or appetite is low. Chia and flaxseed are just as simple sprinkled over yogurt, overnight oats, or smoothies.
Whole grains: quinoa, oats, and brown rice add valuable fiber to the diet, which helps the gut lining — often affected by treatment — regrow and stay resilient. One cup of cooked quinoa provides about 5 grams of fiber. If treatment changes how food tastes, experimenting with grains like buckwheat or barley can help keep meals interesting.
The Takeaway
A high-fiber diet built around whole grains, vegetables, and legumes supports gut health, while protein-rich foods help protect muscle mass that treatment can affect. And hydration matters just as much as what's on your plate — aim for two to three liters of fluid daily to support your kidneys and ease treatment-related side effects. None of this needs to happen all at once; adding in even one or two of these foods this week is a meaningful start.
Hope these tips can help you, a loved one, a colleague, or anyone you may encounter with multiple myeloma. Choosing what to include in your diet can be empowering, particularly when so many choices seem stripped away.
In Health,
Natalie