What Foods Are Allowed on the Starch Free Diet?

by | Mar 19, 2022 | Diet | 2 comments

You can see the more detailed ‘safe foods’ page here


The following is a list of foods that are generally safe, for most people, when starting their AS Wellness Plan.

🍴 Meat and Fish

✔️ Seafood (especially oily fish)

🍴 Sauces and Dressings

✔️ Avocado oil
✔️ Olive oil
✔️ Salt

🍴 Vegetables and Salad

✔️ Broccoli
✔️ Chard
✔️ Kale
✔️ All leafy green salad

🍴 Fruit

✔️ Avocado
✔️ Olives
✔️ Blueberries
(in very small amounts, if at all, to start)

This is not a perfect list (there is no such thing because we are all different).

Your experience may vary.

Please don’t be disheartened if it doesn’t seem to be working at first, there are other things you can try.

This is just a rough guide to give you an idea of which core foods appear to be ‘safe’ for the majority of people.

For example, sugar is inflammatory. That means berries, while a safer form of sugar for the body to absorb, will likely not be tolerated in large amounts, at least not at first. There may also be other ingredients in this list your body has a reaction to. If so please don’t panic.

See the list of foods to avoid at the start of your diet for more hints and tips.

The following foods can be anti-inflammatory for some and, if you are able to tolerate them, maybe provide additional benefits:

✅ Olive Oil ✅ Wild Salmon ✅ Tuna ✅ Avocado ✅ Broccoli ✅ Kale ✅ Blueberries

Important: Again, just because these may be superfoods for some people, it doesn’t mean they will be for you.

Test and scrutinise everything (no matter how celebrated by influencers or backed by studies).

Even foods which are beneficial for most could act as a trigger for others.

Olive oil is a good example. Some find it triggers their ankylosing spondylitis whereas others find it beneficial and even offers pain relief.

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  1. Joe

    This is a keto diet for most.

    • Gut Heroes

      Thanks Joe. You’re right, it’s very similar. There are just a few additional things people avoid (such as cow dairy, for example) on the AS diet


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