无淀粉饮食基本食物指南

The No Starch Diet Basic Food Guide

NOTE: This list is not a complete or exhaustive list of safe and unsafe foods for the No Starch

Diet

(NSD).

It

is

intended

to

give

you

a

starting

point

for

beginning

the

diet. You will

need

to

customize the diet to suit your personal starch tolerance levels.

Foods To Avoid

ANY

food

or

beverage

that

tests

positive

for

starch

with

the

iodine

test

regardless

of

what you read as

or any other list!

Generally Safe Foods

Meat

-

chicken,

beef,

lamb,

turkey, pork etc

Eggs

Fish and other seafood

Tofu.

Check

ingredients

for

added starch.

Raw

vegetables:

salad

greens

&

lettuces,

spinach,

red

&

white

cabbage,

cucumber,

onion,

shallots,

capsicum/bell

peppers,

celery,

spring

onion,

broccoli,

mushrooms,

fresh

or

dried herbs

Fringe

Foods.

May

adversely

affect some people

Dairy.

This

is

a

common

problem

and

many

find

the

need

to

eliminate

or

reduce

dairy along with starch. Sugar

Almonds and almond flour

Chocolate

Onions,

asparagus,

avocado,

tomatoes,

cabbage,

cauliflower,

zucchini,

squash,

garlic, carrots

ALL

grains

-

wheat,

bran,

barley,

rye,

oats,

rice,

malt,

maize,

quinoa,

buckwheat,

spelt,

bulgur,

couscous,

corn,

semolina,

sorghum,

polenta,

millet etc

Starchy vegetables. Root vegetables, potato, sweet potato, parsnips, yams, taro, cassava radish,

beetroot, celeriac, corn, pumpkin, arrowroot, tapioca etc

Cooked vegetables: broccoli, asparagus, onion, shallots, mushrooms, capsicum, celery, red and

white cabbage, swiss chard/ silverbeet, collard greens, kale, fresh or dried herbs

Starchy

spices.

All

spices

are

starchy

including

black

pepper

but

you

may

be

able

to

tolerate

them in small doses.

Lentils and Pulses. Peas, split peas, beans (eg Baked beans, kidney beans, soy beans, broad beans,

butter beans etc), chick peas, dhal etc

Non-starchy fresh and/or dried fruit eg green grapes, melons, lychee, kiwifruit, berries, coconut,

raisins, sultanas, dates etc

Starchy nuts - peanuts, cashews, chestnuts, pecans

Non-starchy

nuts

&

seeds

-

macadamias,

walnuts,

pine

nuts,

blanched

almonds,

sesame

seeds

Starchy fruit - bananas, fruit that hasn't been ripened properly eg cold stored fruit

Baked goods made with Coconut flour or Almond flour.

See our Recipe Forum for ideas.

Starchy

thickeners

in

processed

foods

-

any

thickener

in

the

1400

range

is

a

modified

starch

/isi/applic/

Ham, bacon, salami, smoked fish etc. Check ingredients for added starch

Soft cheeses eg brie. The white coating is starchy

Mayonnaise,

aioli,

balsamic

vinaigrette

dressings,

tamari

sauce.

Check

ingredients

for

added

starch

Pulpy fruit juices, soy sauce

Homemade sauerkraut

Tea, coffee, herbal teas, non-pulpy fruit juice, coconut milk/cream - check ingredients for added

starch

It is very helpful if you are just starting out to read Carol Sinclair's book The IBS Low Starch

Diet. She has AS and IBS. This book explains the reasoning behind the diet and how and why it

works. It also spells out what you can and can't eat in detail and has some recipes to give you ideas.

You

can

test

food

for

starch

using

Iodine

solution

which

can

be

purchased

from

your

local

pharmacy or drug store. Do not use color free iodine as it will not work. To test: Put a few drops

on the food and wait to see if the iodine changes color from amber to dark brown or black.

If it does then the food is starchy so do not eat it! Also, iodine is poisonous so do not eat that

piece of food if it has iodine on it. When it comes to fruit and vegetables there can be differences

in starch levels depending on when the fruit or vegetable was picked, how it was stored (eg picked

under-ripe and cold stored), where you are in the world, varieties grown etc. So it is best to test

with iodine to be sure.

Dairy

products

are

not

starchy

in

themselves,

only

if

starch

has

been

added

(example

is

thickeners

added

into

cottage

cheese

etc). Some

avoid

dairy

products

not

because of

starch

but

because the lactose and casein protein (milk protein) often cause problems. They can serve as a

secondary

food

source

for

the

Klebsiella

bacteria.

Some

people

find

they

do

not

make

much

progress on the NSD until they eliminate dairy along with starch.

转自风湿家园

as

交流区

翻译

挥之不去

以下翻译自