Here is the full list of articles we’ve published on Gut Heroes to date:
In this article, we're going to look at the connection between weather and arthritis. This is something that could have a huge impact on pain levels and inflammation and I'm really excited to cover this. We'll start by discussing what the science has to say. There are...
Today we're going to look at your immune system, gut and the amazing world within your body known as the microbiome. (There is more than one microbiome, and we'll go into that in a moment!) We'll explore their different roles, the interplay between each and how they...
When we think about what to eat for endurance activities, like trekking, 'carbs' often spring to mind... This has been the mantra ever since I can remember: eat something beige and stodgy and take advantage of that 'slow release' energy. That's great (and convenient!)...
https://youtu.be/Cw1mSfvKqdY?si=WHoFIg0fO450Urzc This video interview (including the idea for it) and the fantastic production and editing was the work of Nathan Mennel. If you enjoyed this interview, and have a spare moment, please like and share it over on YouTube...
I now manage my autoimmune disease entirely through diet and lifestyle. However, I do still get the occasional ankylosing spondylitis flare from time to time. These are rare (at the time of writing I'd been 72 days without flare) but they do still happen. Typically...
When you hear 'cold exposure', you might picture hardy Nords flinging themselves into Arctic pools cut into the ice. That is certainly one way of doing it. (And if you live in Finland, own a private jet, or work from an Antarctic research station, that may well be the...
What follows is a summary of Ebringer's theory about using diet to successfully manage ankylosing spondylitis. It's variously been called the 'London AS Diet', 'The Low/No Starch Diet' and 'The Starch Free Diet'. If you haven't already done so, check out the fantastic...
Watch an interview with Alan Ebringer, creator of the ankylosing spondylitis diet, or 'London AS Diet' 💡 Alan Ebringer is an immunologist, professor at King’s College and Honorary Consultant Rheumatologist at UCH. He and his team developed the diet 💡 In the interview...
There are so many different dietary protocols out there it can be overwhelming... Do eat avocados because they're anti-inflammatory... Don't eat avocados because they can trigger a histamine response... Go plant based... go carnivore... do this, do that. The reality...
Key Points: Sickness, stress, allergies and hormonal changes can trigger inflammation These factors can be asymptomatic (do not display any other obvious symptoms) as in the case of COVID-19 for 40.5% of victims One (or more) could combine to trigger 'mystery'...
A blocked nose, puffy eyes, a crushing fear of cut grass… If you’ve ever suffered from seasonal allergies you'll have come across histamines before. The likelihood is you will have been prescribed antihistamines in the form of sprays or tablets to help manage...
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...
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...
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...
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...
Enthesitis is where you have inflammation of what are known as the entheses. These are the specific points where your tendons or ligaments attach to the bones. Enthesitis is most commonly associated with inflammatory conditions such as ankylosing spondylitis and...
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...
It's a really common question: "How long should I follow the Low Starch Diet for Ankylosing Spondylitis (AS)?" The short and honest answer is this: For as long as needed. For many people that will be forever. Others might find that a few years down the line (usually...
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...
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...
You're committed to the Starch Free Diet for Ankylosing Spondylitis (AS), and you've got your home meal plan working for you. But what about eating out? Can you still enjoy a night out at a restaurant without betraying the diet? That's the focus of this article. I'll...
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...
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...
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...
This is something that's often asked by concerned and caring loved ones... "Is it safe?" "Are you getting the nutrients you need on this diet?" "How can you cut out a whole food group, effectively?!" There is a lot to cover here, so we'll try and take it step by step....
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...
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...
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...
Key Points: Place 1 - 2 drops of iodine on any food to test for starchIf the iodine stays the same colour it's starch free If it turns black it contains starch This is such a simple method. Anyone can do this at any time and in any place (whether you are at home or in...
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...
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...
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...
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,...
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...
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...
Key Points: Increase your portion sizes (especially fats and proteins) for regular meals Drink plenty of water throughout the day Build up a emergency tool kit of safe snacks Hunger is one of the biggest problems you'll face when starting the no starch diet....