Rock the starch-free diet without feeling deprived

Rock the starch-free diet without feeling deprived

Rock the starch-free diet without feeling deprived

The starch-free diet isn’t just another way of doing a high protein diet. Starch increases inflammation in the joints and feeds bad bacteria–in particular one called klebsiella which sets off more inflammation and pain. The starch-free diet has been found to be helpful for people with arthritis, in particular the Ankylosing Spondylitis form, which causes debilitating pain round the base of the spine and in the hips.

With joint pain in general I had a client with severe pain in their knuckles and was taking a course of anti-inflammatories. After doing a food intolerance test, rice came up as a reactant. Rice is generally considered a low allergenic food and is gluten free. However after removing it from her diet, the pain and swelling went down, and on introducing it the swelling came back.

Many types of arthritis and health problems are linked to autoimmune problems ie lupus, thyroid under and overactive. MDoctor Amy Myers (USA) has had lots of success putting her patients on low starch diets by avoiding all grains as well as sugar for one month. So if you have any of the above conditions, a low starch diet is worth trying.


Keep in mind you will need be committed to following it for 4 weeks before you consider introducing gluten free grains again. If you love your meat, the good news is you can still eat it. you can still eat this.

You must be prepared to:

– Eat lots of vegetables and salad to alkalize the blood which is also important to reduce inflammation.
– Drink approximately 2 litres water and avoid fruit juice

– Take a high billion strength probiotic capsule to top up good bacteria to block out bad bacteria such as klebsiella which can trigger inflammation.
– Recommend a daily fish oil supplement which can help support inflammation and mood important when pain is present!

Rock the starch-free diet without feeling deprived

Diet plan example


– 2 egg omelette with made with kale
– Coconut yoghurt with a handful of blueberries and 1 tablespoon of linwood milled seeds
– Green smoothie made with avocado, kale, celery, cucumber with apple & ginger blitzed with 200mg of water! No fruit juice!


– 100g oily fish with a large green salad or
– 100g turkey with chicory, apple and celery salad with lemon juice and mint


– Handful of roasted mixed nuts or seeds (Munchie range)


– Turkey meat balls (mix turkey mince with pesto to flavour) with courgette ribbons, and broccoli with garlic.

– Stir fry chicken with celery, courgette, peas cooked in coconut oil, lime and grated ginger

– Or roast chicken rubbed with olive oil and turmeric. With cauliflower and broccoli mash . cook as normal and add 1 tsp of coconut oil to mash.

– For a healthy pizza made with gram flour (chickpeas) add 200g flour to 2 tbsp of olive oil and 1 tsp of mixed herbs and cook in a non stick pan for 7 minutes before adding goats cheese, strips of cooked chicken or turkey, slices of fennel.  Then cook for a further 10 minutes.

Healthy desserts

– 30g of 85% dark chocolate or raw Ombar chocolate

– Or berries and apple crumble made with ground almond and linwood milled seeds with a little coconut oil.

– Or Frozen berry Greek Yoghurt which you can freeze yourself (Do not thaw out!)

Mix plain yoghurt with berries as pre bought fruit yoghurts have as much as 6 tsp of sugar per 150g portion! You can mix in 1 tsp of lecithin granules per 150g to help digest the fat!


Water, herbal teas all the way!  Avoid regular tea and coffee as the caffeine upsets the blood sugar. After 1 month introduce some brown or basmati white rice, and if you don’t react to it, have no more than a ramekin every 3 to 4 days

Tips for introducing starchy foods again

-Eating cold rice, potatoes and pasta contain resistant starch so behaves like fibre as it is does not breakdown to sugar. So introduce these more after your one month diet but only small amounts ie 100g cooked.

-Mix coconut oil with sweet potato or roasted potatoes to slow down the release of sugar from them. This is better than white potatoes which contain higher levels of sugar which breakdown more quickly.

-Always have protein with meals, so never have cereals or toast on own at breakfast. Always add plain yoghurt, seeds, nuts or an egg.

-Also check out a healthy low carb diet plan for vegetarians