Madeleine Hull
The AIP (Autoimmune Protocol) diet is an elimination diet designed to reduce inflammation and symptoms caused by autoimmune disorders. The diet involves removing foods that are known to be inflammatory triggers and replacing them with nutrient-dense foods to improve gut health, hormone regulation, and immune system regulation. While the AIP diet does not cure autoimmune diseases, it can be a powerful tool in lowering inflammation and reducing symptoms. The diet typically includes fruits, lean meats, seafood, and healthy fats, while eliminating grains, beans, dairy, nuts, and processed foods. Due to the potential for nutrient deficiencies and other complications, it is recommended to seek guidance from a qualified health professional before starting the AIP diet.
| Characteristics | Values |
|---|---|
| Purpose | Reduce inflammation and symptoms caused by autoimmune disorders |
| Type of diet | Elimination diet |
| Foods to avoid | Nuts, legumes, grains, nightshade vegetables, eggs, dairy, red meats, added sugar, refined oils, seed oils, coffee, alcohol |
| Foods to consume | Fruits, vegetables, lean meat, seafood, healthy fats, bone broth, minimally processed meat, olive oil, avocado oil, coconut oil, natural sweeteners, herbs, and spices |
| Benefits | Improved gut health, better hormone regulation, and enhanced immune system regulation |
| Downsides | May result in nutrient deficiencies, challenging to meet nutritional needs, potential for few downsides if performed under supervision |
| Recommendations | Seek guidance from a qualified health professional or dietitian, especially for meal planning advice |
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What You'll Learn
- Nuts are a common allergen for people with autoimmune diseases
- Nuts are high in phytic acid, which can irritate the stomach lining
- Omega 6 polyunsaturated fats in nuts can cause omega imbalances
- Lectins in nuts can increase intestinal permeability
- Nuts can be reintroduced in small amounts after the elimination phase
Nuts are a common allergen for people with autoimmune diseases
Nuts are nutrient-dense foods that are generally considered health-promoting and are rich in protein, fibre, folic acid and vitamin E. However, for people with autoimmune diseases, nuts are a common allergen and intolerance to nuts is prevalent in this population.
The AIP (Autoimmune Protocol) diet is an elimination diet that focuses on removing foods that cause inflammation and symptoms of autoimmune diseases. The AIP diet recommends initially eliminating nuts and seeds, as they are common allergens and often cause intolerance in people with autoimmune diseases. The AIP diet then involves a reintroduction phase, where foods are slowly reintroduced while monitoring for reactions.
Several studies have shown that people with autoimmune diseases often develop food intolerances to nuts. For example, a 2004 study found that cashews were one of the most common nut intolerances among people with unexplained gastrointestinal symptoms, a condition prevalent in autoimmune disease sufferers. Similarly, a 2016 study reported that pistachios were one of the most common nut intolerances among people with unexplained allergies, which are also common among those with autoimmune diseases.
Due to the potential for severe allergic reactions, it is important for people with autoimmune diseases to be cautious when consuming nuts. An allergy to nuts can cause an allergic cascade, where the immune system reacts to the nut allergen, resulting in mild to severe symptoms. Mild reactions may include hives, sneezing, a runny nose, or gastrointestinal upset, while severe reactions can lead to anaphylactic shock, a life-threatening condition requiring immediate medical attention.
While the AIP diet recommends initially eliminating nuts, they are considered a compelling early reintroduction food. For people with allergies, sensitivities, or autoimmune diseases, an elimination and challenge protocol can help determine individual tolerance to specific nuts.
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Nuts are high in phytic acid, which can irritate the stomach lining
The AIP (Autoimmune Protocol) diet is an elimination diet that focuses on removing foods that cause inflammation and replacing them with health-promoting, nutrient-dense foods. The aim is to heal the gut and reduce inflammation and symptoms of autoimmune diseases.
Nuts are generally considered to be nutrient-dense, health-promoting foods, and studies have shown that a daily intake of 20 grams of tree nuts is associated with a reduced risk of cardiovascular disease, cancer, neurodegenerative disease, kidney disease, diabetes, infections, and mortality from respiratory disease. Nut consumption is also known to decrease markers of inflammation.
However, people with autoimmune diseases commonly develop food intolerances to nuts and seeds, which is why they are eliminated initially on the Autoimmune Protocol. Nuts are high in phytic acid, which can irritate the stomach lining. Phytic acid is a substance found in many plant-based foods, and it is the primary way phosphorus is stored in many plants. When consumed, phytic acid binds to other minerals to create phytates, which cannot be absorbed by the body. This means that the nutrients bound to the phytic acid are also not absorbed. Phytic acid has been referred to as an "anti-nutrient" because of this blocking effect.
Consuming phytic acid can lead to reduced absorption of important minerals such as calcium, magnesium, iron, zinc, copper, chromium, and manganese. This can contribute to various health issues such as calcium deficiency, which increases the risk of osteoporosis, poor dental health, muscle cramps, and insomnia. Insufficient copper levels can also lead to low energy, muscle weakness, insulin resistance, and anemia.
However, it is important to note that consuming phytic acid as part of a balanced diet is typically not a health concern. Recent studies have shown that the anti-nutrient effect of phytic acid only occurs when large amounts of phytates are consumed within a diet that is already lacking nutrition. Additionally, beneficial bacteria in the gut can produce microbial phytase, an enzyme that breaks down phytic acid. Soaking nuts in water and then dehydrating them at a low temperature can also help to break down phytic acid.
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Omega 6 polyunsaturated fats in nuts can cause omega imbalances
The AIP (Autoimmune Protocol) diet is an elimination diet that focuses on removing foods that cause inflammation and symptoms of autoimmune disorders. The diet aims to heal the gut and replenish nutrient stores to nourish the immune system. While the AIP diet does not specifically prohibit nuts, people with autoimmune diseases commonly develop a food intolerance to them, and they are typically eliminated in the initial phase of the diet.
Nuts are a rich source of omega-6 polyunsaturated fats, which are essential nutrients for a healthy heart. However, excessive intake of omega-6 fatty acids can lead to imbalances with omega-3 fatty acids, another essential group of fats obtained from foods like fish. This imbalance can have metabolic consequences and promote inflammation in the body.
The typical diet in developed countries has been found to contain 14 to 25 times more omega-6 fatty acids than omega-3s. This significant disparity may contribute to omega imbalances, as the two types of fats compete for chemical conversion within the body. While omega-6 fats are essential to good health, it is important to prioritise balancing them with adequate omega-3 intake for optimal health benefits.
Walnuts, for example, are an excellent source of omega-6 fatty acids, providing 10.8 grams per ounce. They also contain omega-3s, which help maintain a healthy balance of fatty acids in the diet. Similarly, almonds are considered heart-healthy due in part to their fatty acid content, which includes both omega-6 and omega-3 fats.
In summary, while nuts are generally considered health-promoting and nutrient-dense, their omega-6 polyunsaturated fat content can contribute to omega imbalances when consumed in excess. Therefore, individuals following an autoimmune diet may need to be mindful of their nut consumption and ensure they also include sufficient omega-3 sources in their diet to maintain a balanced fatty acid profile.
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Lectins in nuts can increase intestinal permeability
Lectins are a type of protein found in many plant-based foods, especially in the seeds of plants. They are also found in nuts, including tree nuts like almonds and hazelnuts, and peanuts, cashews, and sunflower seeds. Lectins can be beneficial to human health, as they are nutrient-dense and contain important antioxidants, vitamins, and minerals. They are also a great source of fibre and protein.
However, lectins can also be harmful to the body. Lectins are resistant to digestion and humans need sufficient enzymes to digest them. When consumed in excess, or even in small amounts by susceptible individuals, they can cause intestinal damage and malabsorption, leading to increased intestinal permeability. This condition is often referred to as ""leaky gut".
Leaky gut occurs when the tight junctions in the intestinal lining become loose, allowing harmful substances such as toxins, bacteria, and undigested food particles to escape into the bloodstream, triggering systemic inflammation. Lectins can contribute to leaky gut by binding easily to human tissues and gut bacteria. When undigested lectins bind to the cells of the gut barrier, they can cause intestinal damage and increase intestinal permeability.
Individuals with autoimmune conditions may be particularly susceptible to the negative effects of lectins due to increased intestinal permeability, which makes it easier for lectins to cross the barrier and enter the bloodstream. This can further upregulate the immune system and contribute to autoimmune diseases.
It is important to note that not all lectins are harmful, and their effects can vary depending on the individual and the type of lectin consumed. Proper preparation methods, such as soaking, sprouting, fermenting, and cooking, can significantly reduce the lectin content in foods, making them safer for consumption.
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Nuts can be reintroduced in small amounts after the elimination phase
The AIP >(Autoimmune Protocol) diet is an elimination diet that aims to reduce inflammation and symptoms caused by autoimmune disorders. It involves removing foods from the diet and then replacing them gradually while assessing the body's reaction. The AIP diet focuses on eliminating foods that cause inflammation and replacing them with health-promoting, nutrient-dense foods that help heal the gut and reduce inflammation.
Nuts are a common food eliminated during the first phase of the AIP diet because they are a very common allergen, and people with autoimmune diseases often develop a food intolerance to them. Additionally, nuts are high in phytic acid, which the body does not absorb well. Overconsumption of phytic acid can lead to a mineral deficiency and irritate the stomach lining, contributing to a "leaky gut".
However, nuts and seeds are generally considered health-promoting, nutrient-dense foods that can be beneficial to the gut microbiome. Studies have shown that consuming 20 grams of tree nuts per day is associated with a substantially reduced risk of cardiovascular disease, cancer, neurodegenerative disease, kidney disease, diabetes, infections, and mortality from respiratory disease. Nut consumption is also known to decrease markers of inflammation.
Therefore, while nuts are initially eliminated on the AIP diet, there are compelling reasons to prioritize their reintroduction in small amounts during the Reintroduction Phase. This phase typically begins after the Elimination Phase, which lasts between 30 and 90 days, and involves slowly reintroducing eliminated foods while carefully monitoring for reactions. It is important to work with a dietitian or other medical professional when following the AIP diet to ensure that you continue to meet your nutrient requirements and pinpoint which foods may be causing your specific symptoms.
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Frequently asked questions
No, nuts are not allowed on an autoimmune diet. Nuts are a common allergen and contain phytic acid, which can irritate the stomach lining and contribute to a leaky gut.
A leaky gut is a condition where the intestinal lining has increased permeability, allowing toxins and bacteria to leak into the bloodstream.
The AIP diet is an elimination diet that aims to reduce inflammation and symptoms caused by autoimmune disorders. It focuses on removing inflammatory foods and replacing them with nutrient-dense foods to improve gut health.
The AIP diet allows fruits, vegetables, lean meat, seafood, bone broth, and healthy fats like olive, avocado, and coconut oil. Natural sweeteners like honey and maple syrup are also permitted.
