These foods are generally safe for most* people when starting the AS Wellness Plan

Meat and Fish

✅ Chicken

✅ Seafood
(especially oily fish)

Sauces and Dressings

✅ Avocado oil

✅ Olive oil

✅ Salt

Vegetables and Salad

✅ Broccoli

✅ Courgette/zucchini

✅ Mushrooms (a funghi!)

✅ All leafy green salad


🚫 Avoid at start of diet


✅ Avocado

✅ Olives

✅ Blueberries (in very small amounts, if at all to start)

Nuts and Seeds

🚫 Avoid at start of diet

* 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 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.


Ankylosing Spondylitis Anti-inflammatory Superfoods:


Olive Oil

Evidence: Study 1 | Study 2 | Study 3


Wild Salmon

Evidence: Study 1 | Study 2 (coming soon) |









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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