Foods I can eat on the London Diet
These are all foods and combinations of foods that I personally can enjoy without experiencing any Ankylosing Spondylitis flares (sacroiliac joint pain, rib pain, fatigue or sleeplessness).
All the ingredients and foods listed are free of starch and refined sugar. That means if you are following the London Diet (also known as the No Starch Diet) you may find this helpful as a rough guide.
Please Note However: The number one thing to understand is that we are all unique. Specifically you may have differing tolerances and triggers to certain foods to me. The single best thing you can do is to reintroduce one food at a time and keep fastidious records so that you know exactly what you can tolerate.
Core Ingredients
Vegetables and Salad
Asparagus
Broccoli
Brussel Sprouts
Cabbage
Cauliflower
Chard
Courgette
Kale
Kimchi
Mushrooms
Pak Choi
Pickled cucumbers
Pickled gherkins
Sauerkraut
Spinach
ALL leafy salad
Sauces and Dressings
Avocado oil
Honey
Olive oil
Tapenade
Truffle oil
Meat and Fish
Beef
Chicken
Duck
Lamb
Organ meats and offal (heart, liver, marrow etc)
Pork (bacon, gammon, starch free sausages, unprocessed ham etc)
Seafood (all fish, prawns, clams, mussels, oysters, lobster, crab etc)
ANY unprocessed meat, fish or seafood
Dairy
Goat’s cheese
Goat’s yoghurt
Halloumi
Sheep’s cheese
Sheep’s yoghurt
Almond milk
Fruit
Apples
Apricots (dried)
Avocado
Blackberries
Blueberries
Grapes
Lemons
Olives
Pears
Raisons/sultanas
Raspberries
Strawberries
Nuts and Seeds
Blanched Almonds
Chia seeds
Pine nuts
Pantry
Almond flour
Coconut butter
Coconut flour
Salt
General List of Ingredients to Avoid: ANY processed food, ANY refined sugar, ANY starch including all root vegetables, starchy fruits (such as bananas), breads, wheats or starchy grains. ANY dairy (including cheese or yoghurt) that comes from cow’s milk.
Ankylosing Spondylitis Anti-inflammatory Superfoods:
Olive oil, smoked salmon, tuna, kale, chard, blueberries
London Diet Meal Plans
Easy Breakfast Ideas
Breakfast Idea #1
Intermittent fasting (i.e. no breakfast). This can help lower inflammation and blood pressure
Breakfast Idea #3
Overnight chocolate chia pudding (chia seeds, almond milk, cacao powder, cacao nibs, honey)
Breakfast Idea #2
Goat’s yoghurt mixed with wild honey, blueberries and raspberries
Breakfast Idea #4
Duck egg spinach, mushroom and sheep’s cheese omelette
Easy Lunch Ideas
Lunch Idea #1
A big plate of salad with tapenade, smoked salmon/prosciutto ham and mushrooms
Lunch Idea #3
King prawn garlic-infused olive oil stir fry with mushrooms, cabbage and pak choi
Lunch Idea #2
Flat iron chicken with broccoli and mushrooms and drizzled in avocado oil
Lunch Idea #4
Bacon, mushrooms, starch free sausages served with fried duck eggs
Easy Dinner Ideas
Dinner Idea #1
Monkfish filet with spinach, goat’s cheese and mushrooms
Dinner Idea #3
Homemade (starch free) beef patties with iceberg lettuce wraps and cauliflower rice
Dinner Idea #2
Steak filet with curly kale, brussel sprouts and mushrooms
Dinner Idea #4
Crispy duck with rainbow chard, mushrooms and salad
Easy Snack Ideas
Snack Idea #1
Truffle oil salami sausage (unprocessed) sliced and served with goat’s cheese
Snack Idea #3
Toasted blanched almonds (toasted in rosemary and olive oil) and sultanas
Snack Idea #5
Smoked salmon and cucumber slices drizzled in olive oil
Snack Idea #7
Homemade pork scratchings (no preservatives or black pepper) with pickled cucumbers
Snack Idea #9
Crudité: Raw, bite size cauliflower and broccoli florets dipped in egg and dairy free mayo
Snack Idea #2
Goat’s yoghurt with a teaspoon of wild honey stirred in
Snack Idea #4
Pear slices/blueberries/raspberries/strawberries dipped in goat’s/sheep’s yoghurt
Snack Idea #6
Olives mixed with diced goat’s cheese and doused in truffle oil
Snack Idea #8
Crispy fried kale sprinkled with salt with a side of dry roasted pecans
Snack Idea #10
Chocolate (made from raw cacao, cocoa butter, coconut sugar and creamed coconut)