DISCLAIMER: This website is not designed to and does not provide medical advice, professional diagnosis, treatment, or services to you or to any other individual. Through this page and linkages to other sites, Starch-Free Feasting provides general information for educational purposes only. The information provided here, or through linkages to other sites, is not a substitute for medical or professional care. You should not use the information on this website in place of a visit, call, consultation, or the advice of your physician or other healthcare providers. Starch-Free Feasting is not liable or responsible for any advice or course of treatment.
Who can benefit from a starch-free diet?
I was diagnosed with ankylosing spondylitis in 2019 and have found a starch-free diet to be most helpful in managing symptoms and progression of the disease. At the time of diagnosis, I was crippled and unable to lift my twin infants from their cribs. Six months later, after starting my starch-free diet, I pulled my twins in a bike trailer without any issues.
First, I started with a period of eliminating all fringe foods that potentially caused inflammation. Essentially, I followed the Autoimmune Protocol (AIP) diet with the additional elimination of all starches. Next, I methodically reintroduced foods one at a time. I made sure to keep track of diet-related reactions in a food sensitivity log. Lastly, I permanently eliminated all foods deemed inflammatory by my body as well as all starches. This approach has allowed me to drastically lower inflammation and disease activity in my body.
How long did it take for your ankylosing spondylitis symptoms to subside after starting a starch-free diet?
I started with a strict starch-free elimination diet. It took several weeks of cravings and withdrawals to detoxify. I felt worse before I felt better, which is common when making drastic changes to a diet.
Unfortunately, it wasn’t until a few months into the starch-free lifestyle that I eliminated trace starches. I noticed significant improvement soon after removing starchy supplements from my diet.
Six months after starting this diet, I saw my rheumatologist for an initial intake appointment. By that time, I felt well enough to not need a prescription for medication. However, improvement continued to the point where my ‘no-pain-days’ far outnumbered my ‘pain-days.’ I am now 2+ years into this starch-free lifestyle. I am unmedicated and free of pain 95% of the time. I believe external factors, such as weather, stress, and lack of sleep, are often responsible for the remaining five percent. When my diet is strictly starch-free I usually feel as though I have no ankylosing spondylitis.
Lastly, I chose to give the diet a full six months before deciding whether or not I would continue with it. It took that long to see significant improvement. Naturally, it takes time to heal the gut and to nurture and build an army of good gut bacteria. This natural process of healing cannot happen overnight.
I have ankylosing spondylitis. If I eliminate starch from my diet, can I expect to see as much improvement as you have?
Each of our disease progressions and manifestations is unique. It would be incorrect and impossible for me to claim that dietary changes will lead to similar success for others.
In addition, healing diets look different for each person. Often, simple starch avoidance is not enough for individuals with ankylosing spondylitis to heal their gut. If you have eliminated all starch from your diet with little or no improvement, issues like SIBO, FODMAP intolerance, fructose malabsorption, etc., may be underlying culprits. As a result, ‘safe foods’ often vary from one person to another. Dr. Ebringer’s research (see below) and anecdotal testimonials lead me to believe that starch is a common trigger of inflammation for individuals who suffer from ankylosing spondylitis. Aside from that, I found that the elimination diet was most helpful in pinpointing which other commonly inflammatory foods (‘fringe foods’) were affecting me negatively.
How can I know if a food contains starch?
You can use iodine to test for starch. Sodium iodine U.S.P 2% tincture can be found at most pharmacies and drug stores in North America. Sodium-iodine or potassium-iodine are best for showing starch content, while povidone-iodine doesn’t work nearly as well.
To test for starch, put a few drops of iodine on a small sample of food. Wait for up to 15 minutes to see if the iodine changes color from red/orange to dark blue/black. The color change happens when the iodine comes in contact with starch. Therefore, if a sample of food turns black upon coming in contact with iodine the food contains starch. **Never consume a sample that was in contact with iodine. Discard samples immediately.**
In the picture above you can see a few drops of iodine dropped onto a starch-free Pita Tortilla Naan Bread (right) which did not change color (the iodine stayed its red/orange color). Next to it, on the left, the iodine on grains of rice instantly changed to a dark black color. The color change to black marks the high starch content in the rice.
Read more about starch-testing food with iodine here.
What are ‘fringe foods’?
Fringe foods refer to common inflammatory foods. Fringe foods include, but are not limited to, nuts and seeds, dairy, nightshades, alcohol, cacao, eggs, sugar, oxalates, lecithin, and red meat.
What resources have you found helpful for managing your ankylosing spondylitis with alternative treatment methods?
The following resources were profoundly helpful for me: • Keystone Approach book by Rebecca Fett. Rebecca shares lots of information relative to AS and even some recipes!
• KickAS Forum: I have found this a super informative and helpful online community. This community is made up of people who have seen significant success on their journey of managing AS with alternative treatment methods. I found the support, encouragement, and knowledge shared by individuals in this group invaluable.
I have ankylosing spondylitis. My diet is starch-free but I am still in pain. What do I do?
Each of our disease progressions and manifestations is unique. It would be incorrect and impossible for me to claim that dietary changes will lead to success for everyone.
Going starch-free is often only a piece of the puzzle for those suffering from AS. Other fringe foods also have the potential to cause inflammation. A full-elimination diet (in addition to no-starch) often gives people a better idea of which other foods may be triggering inflammation.
In addition, external factors impact how we feel. For example, when our bodies are stressed, tired, or taxed with environmental exposure to pollution, it may hinder us from reaching our full healing potential.
Lastly, irreversible damage, such as fusion, often a result of long-term inflammation, can result in permanent stress and pain.
What are commonly-forgotten hidden starches?
Rice, wheat, and beans are the foods that typically come to mind when hearing the word ‘starch.’ However, starches are also present in most supplements, many root vegetables, certain fruits (like bananas), processed food, and even black pepper! The best way to know whether something is starchy is to test a sample with iodine (do not consume this sample after testing!).
I am a vegetarian/vegan and I would like to adopt a starch-free diet for health reasons. Do you have suggestions on how to go about this?
From my limited understanding, it seems challenging to get proper nutrients and calories on a starch-free vegetarian/vegan diet. It may be worth re-evaluating whether dietary choices are achieving their intended outcome.
Aside from dietary modifications, what other lifestyle changes are recommended for individuals with ankylosing spondylitis?
I largely credit a starch-free diet for my reduced symptoms of ankylosing spondylitis. However, I also recommend finding ways to reduce stress. Regular stretching and exercise are critical for gaining and maintaining mobility. Additionally, I have found proper rest to be essential for healing.
Do you ever cheat on this diet?
No. The inevitable painful setback is not worth it to me.
I have an autoimmune disease. Will a starch-free diet help me?
I have found a starch-free diet to be key in managing ankylosing spondylitis-induced pain and inflammation. Removing starches from the diet will not treat all autoimmune diseases. I recommend exploring elimination diets to pinpoint sensitivities. Alternative lifestyles and diets may help your condition.
Where can I read more about your story?
Both Andrea and Janneke were published columnists at Ankylosing Spondylitis News.
Have scientific studies been done on the link between starch and ankylosing spondylitis?
DISCLAIMER: This website is not designed to and does not provide medical advice, professional diagnosis, treatment, or services to you or to any other individual. Through this page and linkages to other sites, Starch-Free Feasting provides general information for educational purposes only. The information provided here, or through linkages to other sites, is not a substitute for medical or professional care. You should not use the information on this website in place of a visit, call, consultation, or the advice of your physician or other healthcare providers. Starch-Free Feasting is not liable or responsible for any advice or course of treatment.
