Are you also suffering from Ankylosing Spondylitis (AS)? Then there is no need to talk about the back pain you feel in the morning, the stiffness in the body, and the aching joints, right? While using medications, you may also be wondering what else you can do to reduce this pain. Talking about this, a topic that is being discussed by many people is changes in diet. Among them, a low-starch diet has received special attention. So today, let's talk about what it really is, how it works, and whether it can benefit you.
What is the relationship between starch and AS?
Okay, first let's look at how this starch thing is related to AS. It's a bit of a complicated story, but I'll keep it simple.
Think about it this way... We have millions of good and bad bacteria living in our intestines. This is normal. However, among them is a special type of bacteria called 'Klebsiella' . For these bacteria, starch is their favorite food.
Now, what happens when you eat a lot of starchy foods like bread, rice, potatoes, and noodles? It's like those Klebsiella bacteria are having a big feast. They eat this starch and start to multiply, or multiply, at an incredible rate.
When the number of bacteria suddenly increases like this, our body's defense system, the immune system, becomes alarmed. Thinking, "Here's an enemy entering the body," it produces special soldiers, called antibodies, to fight against these Klebsiella bacteria.
The problem starts here. Sometimes these antibodies that the immune system makes make a little mistake. The molecules of the Klebsiella bacteria are a little similar to some of the cells in our spine and joints. So the antibodies that are supposed to attack those bacteria, by mistake, start attacking our own joints as well. It's like attacking one of our own people who looks like the enemy.
This misfire causes inflammation in the joints, which means swelling, redness, and pain. This can make your AS symptoms worse.
Although this is still a research-based theory, it is for this reason that some AS patients try to limit starchy foods. To further investigate this, a group of researchers in Portugal are planning to conduct a study using 300 AS patients.
So, what should we eat and not eat on this low-starch diet?
This is the most important part. Following a low-starch diet means cutting out some foods and adding more to others. I've laid this out clearly in the table below for you to understand.
| Foods to reduce or stop (starchy) | Foods to eat more of (less starch) |
|---|---|
| Rice: Especially white rice. (It is important to reduce the amount a lot or consider alternatives like brown rice) | Low-starch vegetables: spinach, cabbage, lettuce, broccoli, cauliflower, bitter gourd, spinach, beetroot, cucumber, mushrooms, fish chili. |
| Flour foods: bread, buns, biscuits, cakes, pastries, rotis, pasta and noodles. | Fish and seafood: Oily fish like salmon, mackerel, and herring are best. |
| Starchy vegetables: potatoes, sweet potatoes, cassava, beets, corn. | Low-fat meats: chicken (skinless), turkey. |
| Cereals: Cornflakes, oats, popcorn. | Eggs: A good food rich in protein. |
| Starchy fruits: bananas, mangoes (overripe). | Milk and dairy products: yogurt, skim milk, cheese. |
| Low-starch fruits: strawberries, berries, grapefruit, oranges, and tangerines. |
If you're trying this diet...
If you are thinking about switching to this type of diet, there are a few things you need to keep in mind.
1. Be patient: This is not something that will give you results in a day or two. It may take weeks, even months, for you to notice a significant difference. So, follow this diet for a while and see if there is a difference in your symptoms. It is a good idea to keep a diary of your pain levels, stiffness, etc.
2. Balance is important: Don't cut down on starches and deprive yourself of other nutrients that your body needs. That's why it's recommended to eat more low-starch vegetables and fruits and protein-rich fish, meat, and eggs.
3. Medical advice is mandatory: This is the most important and mandatory thing . Before switching to such a special diet, be sure to talk to the doctor who knows about your disease and is treating you. Because, only he can give you the best advice on how much this is suitable for your health condition and how to do this without causing nutritional deficiencies.
Your doctor is the best person to decide what's best for your body. So, don't try these things on your own just because you saw them on the internet or because someone told you to.
If you talk to your doctor and try something like this under his guidance, you may find some relief from your pain.
Take-Home Message
- Ankylosing spondylitis (AS) is a long-term inflammatory condition of the spine and joints.
- There is some evidence that a low-starch diet may help some patients control symptoms by controlling the Klebsiella bacteria in the gut.
- This diet limits starchy foods such as rice, bread, and potatoes and focuses on eating more vegetables, protein, and healthy fats.
- This is not a proven treatment for AS, and research into its effectiveness is still ongoing. Results may vary from person to person.
- Most importantly: Always consult your doctor before starting any specific diet, especially if you have a medical condition like AS.
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