Could Starch Free Be The New Gluten Free?

Gluten Free Diet Not Enough?

The gluten free diet is all the rage but what if it’s not enough? I started out 3 years ago on a gluten free plan due to long standing pain and weight issues. While it had significantly helped with my weight and some of my pain, it was not enough. Then came a thyroid diagnosis and natural thyroid medication which again, helped significantly yet still, something was missing. I began looking into the autoimmune gene that I have (HLA-B27) and it opened a whole new food style for me. “Starch Free” is the new Gluten Free! Starch is a polysaccharide which is a long chain carbohydrate usually between 200-2000 monosaccharides long. You could imagine the time your gut has breaking down these substances. It can be found in many whole foods as well as added to processed foods and drinks. What else is starch used for? It is used to stiffen clothing because it can protect the fabric and help remove stains easier. It can also be used to make packing foam. Yummy!

Starch is not easily digested and can remain intact as it travels to the colon where the majority of microbes are. When the bacteria begins to break down this starch into simple sugars, left behind are lipopolysaccharides (a form of sugar) from the outer layer of Gram-negative bacteria. It is both structural and protective to normally benign bacteria. When intestinal permeability is increased due to autoimmunity, infections or poor diet, these toxins can enter your bloodstream causing damage to tissues and joints throughout the body. For those of us with an autoimmune disease, reducing the number of things that attack your body the better off you will be. There is a lot of convincing evidence and personal stories of being able to manage autoimmune reactions through food. Whether or not this new food style is for you is something to ask yourself and your healthcare provider. A Starch Free may be too strict some but knowing that it is an option for managing health gives you the ability to strategize how and when your eat starches!

Low Starch Breakfast Crepe

4 oz softened cream cheese (check labels for starch, I used Philadelphia 1/3 less fat for no starch)
1 philipine mango – cut or mashed
4 large eggs
3/4 cup almond flour (2g starch per 1/4 cup)
1 Packet Stevia (SweetLeaf for pure Stevia)
1/4- 1/2 C milk for preference of thickness ( check labels for starch-I used Horizon Organic for lactose free and no starch)


1 – In a blender, combine cream cheese, eggs, almond flour, sweetener, and milk. Puree until smooth.
2 – Set a 10-inch skillet over medium-low heat.  lightly coat with butter or oil. Once hot, add a few tbsp of batter to the pan and swirl or spread into a thin layer.
3 – Cook until lightly brown on bottom and loosen with a spatula. Work spatula underneath and flip.
4 – Cook on the other side until lightly browned. Remove.
5 – Mix mango and cream cheese, fill, roll and enjoy!

Kimberly Burns, OTR/L, CLT, is an Occupational Therapist with over 14 years’ experience working with clients ranging from infants to the elderly. She has always had passion for wellness and has knowledge of a variety of modalities and techniques for wellness management.   (215) 499.0444 –

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