Ankylosing Spondylitis Articles

Latest Articles

Here is the full list of articles we’ve published on Gut Heroes to date:

Weekly One Hour Sauna: Results After 60 Days

Weekly One Hour Sauna: Results After 60 Days

Key Findings:    30%+ joint pain decrease (when combined with cold exposure) Boost to mood and overall feeling of calm Lower resting heart rate (during sauna days)   Sauna is reputed to have a huge range of health benefits, particularly cardiovascular and hearth...

Starch Free Diet for Ankylosing Spondylitis: Year 2 Results

Starch Free Diet for Ankylosing Spondylitis: Year 2 Results

Key Findings:   328 days (90%!) 'pain-free' in year 2, following the AS diet Stress, alcohol and illness appeared to be primary triggers 46% of flares measured as 20% or under in severity (again!)   Since starting the AS diet, I've kept detailed daily records on...

7 ‘Secret Starches’ You Need to Be Aware Of

7 ‘Secret Starches’ You Need to Be Aware Of

If you're trying to cut out starch to manage your ankylosing spondylitis there can be a few unexpected hurdles to navigate... One of these is the 'secret starches' you'll find hidden in everyday food. These are starches that food manufacturers often use to bulk up...

Name Change! Your Happy Back is Now ‘Gut Heroes’

Name Change! Your Happy Back is Now ‘Gut Heroes’

Just a quick note for anyone who is coming back to this site and wondering why the address of the top and the name has changed. (It was previously yourhappyback.com and now it is gutheroes.com). This is intentional and nothing else is changing other than the name. I...

Melinda’s AS Success Story

Melinda’s AS Success Story

Melinda lives in the South of England, UK. It was 5 years before they received their ‘official’ ankylosing spondylitis diagnosis. They use a low starch diet to manage their AS and most days they are 95% pain free. ⚙️ See Melinda's Wellness Plan here   "I'm able...

Starch Free Diet for Ankylosing Spondylitis: Year 1 Results

Starch Free Diet for Ankylosing Spondylitis: Year 1 Results

Key Findings:   267 days 'pain-free' in year 1, following the AS diet Starch, fruit*, alcohol and cow dairy appear to be my main triggers 46% of flares measured as 20% (or under) in severity   Since starting the AS diet, I've kept detailed daily records on a...

Sabrina’s AS Success Story

Sabrina’s AS Success Story

Sabrina Carlson lives in Flagstaff, AZ USA. It was 10 years before they received their ‘official’ ankylosing spondylitis diagnosis. They use animal based starch free diet and lifestyle to manage their AS and most days they are 80-90% pain free. ⚙️ See Sabrina's...

Salmon and Avocado Salad

Salmon and Avocado Salad

This is a great example of something that's super quick and easy to make. It's also what I can one of my ankylosing spondylitis inflammation busters. if you are not feeling great, and you need something that is not going to trigger any more pain I've found this meal...

9 Ways to Budget on the Starch Free Diet for Ankylosing Spondylitis

9 Ways to Budget on the Starch Free Diet for Ankylosing Spondylitis

  Key Points:   Set up price alerts, buy in bulk when sales are on and use 'cashback' sites for further savings Find out when supermarkets label their reduced items and check out these awesome food waste apps Try making your own foods and supplements   Buying...

What Causes Pain and Stiffness with Ankylosing Spondylitis?

What Causes Pain and Stiffness with Ankylosing Spondylitis?

  Key points:   Ankylosing spondylitis pain is caused by inflammation Inflammation occurs when your immune system tries to attack an 'invader' Fluid builds up in the tissues causing joint linings to swell. This impacts nerves and can cause acute pain and stiffness...

Supplement Recipe: MalateOff Cocktail

Supplement Recipe: MalateOff Cocktail

I see this supplement cocktail as my energy booster and inflammation buster. The combination can help with muscle, nerve function, digestion and nutrient absorption (important for anyone with compromised gut health). It may also help improve energy levels, reduce...

Starch Free Noodles

Starch Free Noodles

Before discovering the starch free diet and I used it eat pasta all the time. It was one of my favourite foods. Delicious, filling, super easy to make and really just a great go to food. But pasta is super starchy and so my hopes of finding anything remotely similar...

How You Can Help Your Loved One With Ankylosing Spondylitis

How You Can Help Your Loved One With Ankylosing Spondylitis

Ankylosing spondylitis can be an exhausting condition to live with. Not just for the person with AS but for those around them as well. It can make your loved one irritable, immobile, unable to help as much around the house and that's not fun to be around. The fact you...

Why is the Starch Free Diet Effective?

Why is the Starch Free Diet Effective?

Ankylosing spondylitis (AS) is a type of arthritis and autoimmune disease that mainly affects the spine, causing inflammation and pain. Over time, it can lead to stiffness and fusion of the vertebrae which makes movement increasingly difficult and painful. Although...

Tommy’s AS Success Story

Tommy’s AS Success Story

Tommy lives in London, UK. It was 19 years before he received an 'official' ankylosing spondylitis diagnosis. He exclusively uses diet and exercise to manage his AS and most days is 90% - 95% pain free. ⚙️ See Tommy's Wellness Plan here   "It felt like AS had robbed...

Recipe: Roasted Almonds

Recipe: Roasted Almonds

These roasted almonds are a really easy to make and delicious snack. It takes just 2 minutes to prepare and 20 minutes to cook in the oven. When you're done you'll have a go to snack that stores for up to 2 weeks at least if kept in a sealed jar. Great for snacking at...

What is the Microbiome and Why is it So Important?

What is the Microbiome and Why is it So Important?

Key Points: The microbiome is the world of microbiota (bacteria and so on) that live inside youMicrobiota evolved with us and we need each other to survive and perform day to day functionsDysbiosis is where microbiota populations can get out of control. This can...

How to Get Diagnosed for Ankylosing Spondylitis

How to Get Diagnosed for Ankylosing Spondylitis

  Key Points:   Come prepared with a detailed list of your symptoms Typically your GP will book you in for a blood test for 1. The HLA-B27 gene variant and 2. Your inflammatory markers (ESR and CRP) X-Rays help show any potential damage or bone fusing and an MRI scan...

How to Find Starch Free Supplements

How to Find Starch Free Supplements

Starch is frequently used as a 'protective agent' in tablets and pills. As Science Daily put it, "the starch molecule forms a protective pocket around the vitamins as they travel through the highly acidic stomach and into the small intestines..." This can make finding...

Using Diet to Treat Ankylosing Spondylitis (Read This First)

Using Diet to Treat Ankylosing Spondylitis (Read This First)

  Key Points:   The AS diet was used to treat over 450 AS patients at the London Middlesex hospital 50% of these patients no longer required medication as a result of the diet Most rheumatologists have never heard of this diet (don't let that put you off!)   If...

About the Starch Free Diet for Ankylosing Spondylitis

About the Starch Free Diet for Ankylosing Spondylitis

  Key Points:   The diet was created by immunologist and consultant rheumatologist Alan Ebringer It is based on evidence of a link between the Klebsiella microbe, autoimmune disorders and ankylosing spondylitis Klebsiella primarily feeds off starch (hence the 'starch...

What Are the Symptoms of Ankylosing Spondylitis?

What Are the Symptoms of Ankylosing Spondylitis?

  Key Points:   Core symptoms: Typically a sharp, alternating pain behind the buttocks (just above the pelvis to the left or right side) and stiffness to the lower back There is a simple blood test which can help expedite diagnosis If you experience any of the...

What is Ankylosing Spondylitis?

What is Ankylosing Spondylitis?

Ankylosing spondylitis is a long term condition. It's characterised by painful inflammation of the joints (particularly in the lower spine) which can cause severe stiffness and at times crippling pain. While it has traditionally been seen as more prevalent in men,...

How is Ankylosing Spondylitis Diagnosed?

How is Ankylosing Spondylitis Diagnosed?

Ankylosing spondylitis (AS) can be difficult to diagnose. That's because the symptoms can mimic those of other conditions. Back pain is extremely prevalent in the modern world which is why ankylosing spondylitis often goes undiagnosed, or misdiagnosed, for years or...

Ankylosing Spondylitis, the Western Diet and the Inuit Connection

Ankylosing Spondylitis, the Western Diet and the Inuit Connection

What does ankylosing spondylitis trigger in some and not others? Why does it effect us specifically? The single biggest 'penny drop' moment for me was how our individual genetics, diet and environment are all deeply connected. This is something Alan Ebringer...

Can the Starch Free Diet ‘Cure’ Ankylosing Spondylitis?

Can the Starch Free Diet ‘Cure’ Ankylosing Spondylitis?

The official line is this... There is currently no established cure for ankylosing spondylitis (AS). Instead there are treatment options. These are designed to manage symptoms, relieve pain, and slow disease progression. These methods can involve medications, dietary...