The Autoimmune Protocol Diet (AIP) has gained immense popularity for its potential to mitigate the symptoms of autoimmune diseases and promote overall well-being. This approach to nutrition focuses on healing the body from the inside out by eliminating hidden food triggers. In this comprehensive guide, we will go over what the AIP diet is, the benefits, and the phases that make up the AIP diet.
What is the Autoimmune Protocol Diet?
The Autoimmune Protocol Diet, often abbreviated as AIP, is an elimination diet and lifestyle approach designed to reduce inflammation, balance the immune system, and promote symptom management and healing for individuals suffering from autoimmune diseases. Autoimmune diseases occur when the immune system mistakenly attacks and damages healthy body tissues. The AIP diet aims to identify and remove foods that might trigger these autoimmune responses, allowing the body to heal and recover naturally. The diet starts with elimination phases that last anywhere from 30 days to three months. Followed by a four-stage reintroduction period. Which aids in healing the gut and revealing hidden food sensitivities.
The AIP diet is ideal for people with Autoimmune diseases, leaky gut, chronic illness, people who are predisposed, and anyone who has exhibited symptoms and wants to take preventive measures. Prevention is the best medicine making the AIP diet a great place to start.
The AIP journey will look different for everyone because we are all different. My food sensitivities will be different from yours. In the same way, my introductory phases could take longer than yours. This diet kind of revolves around the idea of bio-individuality. Which is the idea that genetics, blood type, and stress levels, determine what you should eat and how you should exercise.
The diet can be intimidating to those who are unfamiliar due to how restrive it is but I can without a doubt tell you it was worth every minute of being on it. It jump started my gut healing journey, skyrocketed my energy & stamina, reduced symptoms, eliminated GI issues, and led me to look into more holistic treatments for my diseases. Let’s look into the benefits of the AIP diet.
Benefits of the Autoimmune Protocol Diet
- Reduced Inflammation: By eliminating inflammatory foods, AIP helps reduce inflammation, a common trigger for autoimmune diseases.
- Gut Health: AIP supports a healthy gut by removing irritants and promoting the growth of beneficial gut bacteria, which are essential for overall well-being. Making it a great diet for healing leaky gut as well as Autoimmune diseases.
- Improved Nutrient Absorption: AIP emphasizes nutrient-dense foods, ensuring that the body receives essential vitamins and minerals necessary for optimal functioning.
- Enhanced Energy Levels: Many individuals on AIP report increased energy levels and reduced fatigue, leading to a better quality of life.
- Better Digestion: By eliminating potential triggers, AIP can alleviate digestive issues such as bloating, gas, and constipation.
Foods that are ok on the AIP diet:
Fruits: Apples, pears, berries, lemons, limes, avocado, peaches, plums, bananas, plantains, pineapple, mango, coconut, kiwi, and pomegranate.
Vegetables:
- Leafy greens (kale, spinach, lettuce, etc.)
- Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, etc.)
- Root vegetables (sweet potatoes, carrots, beets, etc.)
- Squash (acorn, butternut, spaghetti squash, etc.)
- Onions and leeks
- Garlic
- Mushrooms
- Artichokes
Meats and Seafood:
- Grass-fed and pasture-raised meats: beef, lamb, pork, etc.
- Poultry: chicken, turkey, duck
- Seafood: Wild-caught fish and seafood: salmon, mackerel, sardines, etc.
Healthy fats/cooking oils: Extra virgin olive oil, avocado oil, virgin coconut oil, tallow, coconut butter, canned coconut creme, etc.
Others: Cassava flour, coconut flour, nutritional yeast, apple cider vinegar, balsamic vinegar, red wine vinegar, pumpkin puree, etc.
Seasoning: Sea salt, rosemary, thyme, mint, sage, turmeric, ginger, basil, oregano, cilantro, garlic powder, garlic salt, onion powder, and dill.
Foods to avoid on AIP diet
Grains: Wheat, oats, rice, and all other grains.
Legumes: Beans, lentils, and peanuts.
Dairy: All dairy products.
Nuts and Seeds: Including their oils and butters.
Nightshades: Tomatoes, potatoes, eggplants, and bell peppers.
Eggs: Both egg whites and yolks.
Processed and Refined Foods: Eliminate processed sugars, artificial additives, and preservatives.
Alcohol: All types of alcoholic beverages.
Coffee: Caffeinated and decaffeinated coffee.
Highly Processed Oils: Vegetable oils like soybean, corn, and canola.
Food Additives: Artificial sweeteners, thickeners, and preservatives.
Certain Spices: Spices derived from seeds (like cumin) should be avoided.
Phases of the Autoimmune Protocol Diet
- Elimination Phase:
- Foods to Avoid: Grains, legumes, dairy, processed foods, refined sugars, eggs, nightshades (tomatoes, peppers, eggplants, etc.), nuts, seeds, alcohol, caffeine.
- Focus on: Vegetables, fruits, high-quality meats, fish, bone broth, healthy fats (coconut oil, avocado oil, olive oil), and fermented foods.
2. Reintroduction Phase:
- Purpose: Gradually reintroduce eliminated foods to identify triggers.
- Method: Introduce one food at a time and monitor for any adverse reactions. If symptoms reappear, the reintroduced food might be a trigger and should be avoided. The general approach to follow when reintroducing foods looks like this: Choose a Single Food: Select one specific food that you want to reintroduce. It’s important to test only one food at a time to accurately identify any adverse reactions.
Start with a Small Portion: Begin by consuming a very small portion of the food you’ve chosen. This could be a bite, a teaspoon, or a small serving.
Wait for 15-30 Minutes: After consuming the small portion, wait for 15 to 30 minutes. This initial waiting period allows you to monitor for immediate, acute reactions.
Observe for Immediate Reactions: Pay close attention to your body during this time. Look for any immediate symptoms such as itching, swelling, hives, or digestive discomfort. If you experience any of these symptoms, discontinue the food immediately.
Wait for 72 Hours (3 Days): If you don’t experience any immediate adverse reactions, continue to wait for a longer period of 72 hours (3 days). This extended waiting time allows you to observe delayed reactions.
Keep a Food Diary: During the 72-hour waiting period, maintain a detailed food diary. Note any changes in energy levels, mood, digestive symptoms, skin issues, joint pain, or any other physical or emotional reactions.
Interpret the Results: After the 72-hour period, review your food diary and assess whether you’ve had any delayed or cumulative reactions to the reintroduced food. If there are no noticeable adverse reactions, you may consider the food as potentially safe for your diet.
Next Reintroduction: If the food you reintroduced is well-tolerated, you can continue with the reintroduction process, choosing the next food you wish to test. Start again from step 1 with the new food.
Maintain a Structured Schedule: Follow a structured schedule for reintroductions, waiting at least a week before testing another food. This schedule helps you clearly identify which foods are problematic or well-tolerated.
The key to a successful reintroduction period on the AIP diet is to be patient and diligent in monitoring your body’s responses. This process will help you identify trigger foods and create a customized, sustainable dietary plan that works for your specific needs.
- Maintenance Phase:
- Focus on: Personalized AIP protocol based on individual triggers. Maintain a balanced, nutrient-dense diet while avoiding identified trigger foods.
Tips for Success on the AIP diet
Research and gather resources: Before jumping into an intricate diet like the Autoimmune Protocol it’s important to understand what you’re going to be doing fully. There are so many great free resources today that can help make the AIP diet easy and stress-free. I’ve linked all my favorite free resources, affordable AIP books, and articles worth reading before starting the AIP diet.
Plan and Prep: Plan meals ahead of time and batch cook to ensure you have AIP-compliant options readily available. If you’re new to meal prepping check out our post “Meal prepping 101” and grab a free copy of our meal prepping guide/ printables!
Stay Positive: Focus on the delicious foods you can eat rather than those you are avoiding. Get creative with AIP-friendly recipes. Your mindset going into the diet will set the mood. There are two options: choose to hate the process while thinking about all the foods you cut out or choose to appreciate the opportunity to nourish your body and try a new diet!
Mind-body-soul: Full body healing means having all areas (mind, body, and soul) be in alignment. Most people understand how to go about taking care of the body and soul part and forget about the mind. Which looks like emotional management skills. Managing stress and emotions is crucial for anyone with Autoimmune diseases. Check out our article on “Stress and Autoimmunity” to better understand why it’s so important to get your mind right.
Food Quality Matters: Whenever possible, choose high-quality, organic, and grass-fed or pastured sources for meats and produce to maximize nutrient intake and minimize potential chemical exposure.
Monitor Progress: Keep a detailed food journal to track your symptoms, making it easier to identify triggers and areas of improvement. Utilize free resources like our diet and symptom trackers located on the Resource Library page.
Consult a Professional: Find an experienced nutritionist if you need extra help. The AIP can be confusing and feel overwhelming but you don’t have to go at it alone!
Finding a community is key throughout the AIP diet journey. Click here to be taken to our TikTok account where we post anti-inflammatory food inspo, smoothie recipes, and more!
