London Diet Ankylosing Spondylitis: Low‑Starch Relief

Quick answer: The London diet is a lowstarch, highprotein eating plan that many people with ankylosing spondylitis remission patients find eases joint pain and stiffness. By swapping bread, pasta, rice and potatoes for lean meats, fish, leafy greens and antiinflammatory fats, you give your gut a chance to calm down and your joints a chance to move more freely.

Why it matters: Food isnt just fuel its a conversation between your gut microbiome and your immune system. In AS, that conversation can get pretty angry. The London diet quiets the noise, helping you feel a little lighter, a little less achy, and a lot more hopeful.

What the London Diet Is

The London diet isnt a trendy fad; its a straightforward set of rules that keep starches low and protein high. Think of it as a nobread, yesprotein recipe book that anyone can follow without needing a culinary degree.

Core principles

• Eliminate highglycemic starches (bread, pasta, rice, potatoes, cereal).
• Fill the plate with lean protein chicken, turkey, fish, eggs, beans.
• Load up on nonstarchy vegetables kale, broccoli, spinach, zucchini.
• Use antiinflammatory fats like olive oil, avocado, nuts.
• Limit fruit to lowsugar options such as berries and citrus.

Below is a quicklook food chart that pulls together an HLAB27 positive diet chart and the no starch diet food list most users share on forums.

*Fruit intake is limited to lowsugar varieties to keep the overall starch load down.

Who Can Benefit?

Not everyone with AS will feel the same, but a growing community of patients report noticeable relief after a few weeks on the London diet. Heres who seems to get the biggest boost.

Ideal candidates

• People who have tested positive for the HLAB27 gene this marker is linked to more aggressive inflammation.
• Those whose pain persists despite medication, especially if spikes after meals.
• Anyone comfortable tracking food intake and willing to experiment for a month.

When to be cautious

• Pregnant or breastfeeding women a developing baby needs adequate carbs.
• Individuals with a history of eating disorders its vital to keep nutrition balanced.
• Patients on very lowcalorie regimens the diet can be caloriedense, so monitoring is key.

Balancing benefits and risks is the hallmark of an anti inflammatory diet for ankylosing spondylitis. The biggest upside is reduced gut permeability, which, according to a study on , can lower systemic inflammation. The downside? Cutting out staple carbs may lead to lower fibre or certain Bvitamins, so a daily multivitamin or occasional refeed day (see the 30day no starch diet cycle) can keep you on solid ground.

7Day Starter Guide

Ready to dive in? The first week is all about setting a rhythm. Below is a simple daybyday blueprint that follows the low starch diet for ankylosing spondylitis pattern.

Want a printable version? You can download a free created with input from rheumatologists and dietitians.

Eat and Avoid Foods

Knowing what to keep on your plate and what to shelf is half the battle. Below are the top yes and no items for anyone on the London AS diet food list.

Foods to Embrace

• Proteins: turkey, lean beef, tempeh, tofu, wildcaught fish.
• Vegetables: kale, bokchoy, asparagus, bell peppers, Brussels sprouts.
• Fats: extravirgin olive oil, chia seeds, walnuts, flaxseed oil.
• Spices: turmeric, ginger, garlic natural antiinflammatory powerhouses.

Foods to Ditch

• Bread, bagels, crackers, pizza crust.
• Pasta, rice, couscous, barley.
• Potatoes (including sweet potatoes).
• Highstarch veg: corn, peas, carrots, winter squash.
• Sugary drinks and processed snacks.

For a quick visual, compare a common starchy side with its lowstarch twin:

*Score based on glycemic load and anecdotal impact on AS flareups, as discussed on .

Boost AntiInflammatory Power

Sticking to the lowstarch rule is great, but layering in a few superfoods can supercharge the effect.

Omega3rich fish salmon, mackerel, sardines. A study in the found that regular omega3 intake reduced pain scores in AS patients by up to 30%.

Olive oil the phenol oleocanthal mimics ibuprofen. Drizzle a spoonful over salads or finish cooked veggies with it.

Berry antioxidants anthocyanins in blueberries and blackcurrants help neutralize free radicals. Toss a handful into morning yoghurt.

Supplements (optional)

• VitaminD3 especially important in the UKs gray winters.
• Probiotic blend (Lactobacillusrhamnosus, Bifidobacteriumlongum) supports gut barrier function.
• Curcumin + piperine improves absorption; aim for 500mg curcumin daily.

Remember, supplements complement they dont replace a balanced plate.

Track Progress & Adjust

Any diet is a hypothesis you test on yourself. Heres a simple system to see whether the London diet is working for you.

1. Pain Diary Record a quick VAS (010) score each morning and after each main meal. Look for patterns: does a ricefree lunch correlate with a lower score?

2. Lab Markers Ask your rheumatologist for a baseline CRP and ESR, then repeat after 30days. A drop of 2030% often signals reduced systemic inflammation.

3. Gut Check Use the Bristol Stool Chart to note stool consistency. A move toward Types34 can indicate improved gut health.

If after a month you feel fine but notice occasional cravings, consider a maintenance version: 70% lowstarch most days, with a planned refeed day (e.g., one small serving of wholegrain quinoa) every two weeks. This helps avoid nutrient gaps while keeping the antiinflammatory benefits.

To make tracking painless, download a free that lets you tick boxes for meals, pain levels, and supplements.

Additional Helpful Resources

If youre hungry for more detail, these sources dig deeper into the science and realworld experiences of the London diet.

• Peerreviewed research on PubMed (search ankylosing spondylitis low starch diet).
• Community discussions on Reddits r/AnkylosingSpondylitis real stories, tips, and troubleshooting.

Conclusion

The London diet isnt a miracle cure, but it offers a practical, foodfirst pathway to dial down inflammation and give your joints a break. By swapping out those hidden starches for lean protein, colorful veg, and hearthealthy fats, youre speaking kindly to the gutimmune axis that drives ankylosing spondylitis. Start with the 7day starter guide, track your pain and labs, and dont be afraid to tweak the plan to suit your lifestyle. If youre unsure, chat with a rheumatologist or a registered dietitian they can tailor the approach to your unique needs.

What do you think? Have you tried a lowstarch approach, or are you curious to give it a go? Share your experiences in the comments, ask any questions, and lets support each other on this journey toward a calmer, more comfortable life.