Managing Ankylosing Spondylitis (AS) Through Diet

A nutrient-rich diet can help manage the symptoms of ankylosing spondylitis (AS). Consuming foods rich in essential vitamins and minerals may help reduce inflammation, improve overall health, and alleviate discomfort.

Foods to Include and Avoid

Explore the best dietary choices for AS and learn which foods to limit or avoid to manage your symptoms better. Read our detailed guide below to dicover how your diet can influence your condition and improve your quality of life.

A nutrient-dense diet based on greens and fruits and vegetable of as many different colours as possible

Best Foods to Include in Your Diet

1. Omega-3 Fatty Acids

Some research suggests that omega-3s have potent anti-inflammatory properties and may help reduce disease activity in AS. While supplements are an option, aim to get plenty of omega-3s from food.

• Rich sources of omega-3s include:

  • Flax/linseed and organic, unrefined oil

  • Walnuts

  • Wild cold-water fish (e.g., sockeye salmon, anchovies, sardines, herrings and mackerel)

  • Leafy greens like Brussels sprouts, kale, spinach, and salad greens (contain smaller amounts)

Anti-inflammatory mackerel by www.exquisiteprivatechef.co.uk

2. Fruits and Vegetables

Organic fruits and vegetables are nutrient-dense and packed with antioxidants, vitamins, and minerals essential for overall health. They’re also low-calorie alternatives to processed snacks.

• Benefits include:

  • Supporting your immune system.

  • Reducing oxidative stress linked to inflammation.

  • Providing dietary fibre for digestive health.

• Suggestions for incorporating fruits and vegetables:

  • Make hearty vegetable soups for an easy, nutrient-packed meal.

  • Blend fruit smoothies with berries, bananas, and greens for a portable breakfast. If needed, substitute (additive-free) coconut yoghurt for dairy-based yoghurt.

  • Snack on raw vegetables with hummus or guacamole instead of processed chips.

Aim for a variety of colours to ensure a broad spectrum of nutrients.

3. Whole Grains

Whole grains are high in dietary fibre, which may help reduce inflammation. However, conventionally grown and gluten-containing grains may trigger symptoms in some people with arthritis, including AS.

• Examples of whole grains to try:

  • Whole oats

  • Buckwheat

  • Quinoa

  • Millet

  • Brown rice (short grain)

Tip: If you suspect grains might worsen your symptoms, consider an elimination diet (do not do it unsupervised. Contact us today).

4. Dietary Supplements

A balanced diet rich in lean proteins, fruits, vegetables, nuts, legumes, and whole grains often meets nutritional needs. However, some people may benefit from supplements, especially if deficiencies are confirmed.

• Supplements to consider:

  • Vitamin D: Supports bone health and immune function.

  • Iron: To prevent anaemia.

  • Herbs and botanicals: Ginger and curcumin (from turmeric) may help reduce inflammation.

  • Probiotics: Promote gut health, which can indirectly affect inflammation. To be taken alongside prebiotic fibre.

  • Amino Acids: Tryptophan and glutamine can support overall wellness and gut health.

Always consult a healthcare provider before starting supplements, as some can interact with medications. Choose reputable brands to ensure quality and efficacy.

5. Low-Starch Diet

A low-starch diet may reduce symptoms in some people with AS. Though more research is needed, limiting starch can potentially decrease inflammation.

• Foods to avoid:

  • Bread, pasta, and baked goods

  • Potatoes and rice

  • Processed snacks high in starch

• Foods to focus on in a low-starch diet:

  • Fresh fruits and vegetables

  • Meat, fish, eggs

It’s important to distinguish between low-starch and low-carb diets, as they aren’t always the same. For instance, fruits and dairy are low in starch but can still contain carbohydrates.

Foods and Habits to Avoid

1. All Ultra-processed Foods

Highly processed foods contain ingredients and chemical additives that promote inflammation. These include:

• Added sugars

• Saturated and trans fats (e.g., hydrogenated oils)

• All industrial seed oils (except cold-pressed organic extra virgin olive oil and coconut oil)

• High sodium levels

• Artificial preservatives and additives

Sugary cereals, frozen meals, packaged snacks, and fast foods are examples of foods to avoid. Instead, focus on whole, minimally processed foods.

A little butter is fine since it contains butyric acid. Ensure it is organic.

2. Alcohol

Excessive alcohol consumption can:

• Interfere with medications, causing side effects.

• Damage the liver and digestive system, impairing nutrient absorption.

• Aggravate symptoms.

If you choose to drink, do so in moderation.

Additional Tips for Managing AS Through Diet

— Stay Hydrated

Water supports joint health and overall bodily functions. Aim for adequate hydration throughout the day.

— Balance Your Meals

To meet nutritional needs, incorporate lean proteins, healthy fats, and a variety of fruits and vegetables into each meal.

— Monitor Symptoms

Use a food diary to track what you eat and how it affects your symptoms. This will help you identify triggers and tailor your diet.

Conclusion

Eating a nutrient-rich diet tailored to your needs can help manage your condition and improve your overall well-being. Focus on anti-inflammatory foods like omega-3 fatty acids, fruits, vegetables, and whole grains while avoiding processed foods and excessive alcohol. With proper dietary management, you can actively control your symptoms and maintain a healthier lifestyle.

Contact us today, and let us guide you on a healing journey.