Madeleine Hull
The Autoimmune Protocol (AIP) diet is a nutrition and lifestyle protocol designed to lower inflammation, minimize autoimmune symptoms, improve gut health, balance hormones, reduce toxic load, and maximize immune health. While the AIP diet is similar to the Paleo diet, it is more restrictive, eliminating eggs, nuts, seeds, coffee, and nightshades. The AIP diet focuses on consuming whole foods and typically includes three meals a day with each meal containing protein, healthy fats, and carbohydrates in the form of vegetables. The diet does not restrict carbohydrates and recommends a carbohydrate intake of 30% to 60% of total calories. However, the specific macronutrient ratios may vary depending on individual needs, health goals, and activity levels. Some people may benefit from higher-fat, lower-carb versions of the AIP diet, while others may prefer a higher-carb approach. Ultimately, the decision to count macros or focus specifically on carbohydrate intake depends on personal preferences and health goals when following the AIP diet.
| Characteristics | Values |
|---|---|
| Goal | To decrease unnecessary immune activity (aka inflammation) by eliminating autoimmune "trigger foods" |
| Carbohydrate consumption | 30% to 60% of total calories |
| Recommended foods | Meat, seafood, starchy vegetables (sweet potatoes, winter squash, plantains), non-starchy vegetables (broccoli, collards), fruits |
| Fats | Fatty cuts of meat, pasture-raised chicken thighs, grass-fed beef, extra virgin olive oil, fish |
| Meals | Three meals a day, each including a protein, healthy fat, and carbs in the form of veggies |
| Snacks | Protein and/or healthy fat like grass-fed beef sticks and avocado |
| Healing foods | Bone broth, organ meats, fermented veggies |
| Calories | Ideally from whole-food sources |
| Macronutrient intake | 1/3 of calories from protein, fat, and carbohydrates each |
| Macronutrient tracking | Not necessary, as AIP is challenging enough |
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What You'll Learn
Carbohydrates should make up 30% to 60% of total calories
The Autoimmune Protocol (AIP) is a nutrition and lifestyle protocol designed to lower inflammation, improve gut health, balance hormones, and more. It is not a low-carb approach and includes starchy vegetables and fruits.
The general recommendation for carbohydrate intake is between 30% and 60% of total calories. This is a rough guideline, and the specific amount of carbohydrates in an individual's diet may depend on their body type, activity level, and bio-individual needs. For example, sedentary individuals may benefit from a lower-carb, higher-fat diet.
The AIP diet emphasizes the importance of whole-food sources and the quality of carbohydrates. Sugars, even from whole food sources like fruit, should not make up more than 25% of total calories, and fructose consumption should be kept below 45 grams daily.
When following the AIP diet, it is recommended to include a protein, healthy fat, and carbohydrates in the form of vegetables at each meal. Healthy fats, such as extra virgin olive oil, fatty fish, and pasture-raised meats, are an important part of the diet and can help individuals stay full for longer.
While some people on the AIP diet choose not to count macros or calories, others find it helpful to experiment with different types and amounts of carbohydrates to see how they feel. It is recommended to listen to your body and adjust your carbohydrate intake accordingly.
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The AIP diet is not low-carb
The AIP diet includes a variety of carbohydrate sources such as sweet potatoes, fruit, winter squash, and root vegetables like beets and carrots. These foods provide a substantial amount of carbohydrates, with some people estimating their daily carbohydrate intake to be between 15% and 20% of their total intake. However, it is important to note that the AIP diet is highly individualized, and the specific amount of carbohydrates consumed can vary depending on personal preferences, bio-individual needs, and health goals.
While the AIP diet is not inherently low-carb, it can be adapted to meet specific health goals. For example, those trying to lose weight, improve metabolic health, or reduce inflammation may benefit from reducing their carbohydrate intake to 5-10% of their daily calories, which aligns with a Keto diet. Additionally, some people choose to combine the AIP diet with other low-carb diets like keto, GAPS, SCD, or the candida diet. However, this combination may result in a carbohydrate intake that is too low, potentially hindering healing, disrupting sleep, and negatively impacting metabolism.
It is worth noting that the AIP diet does not require strict macro tracking. The general advice is that counting macros is not necessary since the AIP diet is already challenging. Instead, it is recommended to focus on including a balance of protein, healthy fats, and carbohydrates in the form of vegetables at each meal. Adjustments can be made based on individual needs, such as increasing portion sizes or adding more healthy fats to improve satiety and balance energy levels.
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The AIP diet is not against carbs
The Autoimmune Protocol (AIP) diet is not against the inclusion of carbohydrates (carbs). In fact, the AIP diet is not a low-carb approach. Carbohydrates should constitute 30% to 60% of total calories, according to studies of hunter-gatherer intakes and the AMDR. This is in contrast to low-carb and ketogenic diets, which can hinder healing, disrupt sleep, and slow metabolism.
The AIP diet focuses on reducing unnecessary immune activity and minimising inflammation by eliminating certain foods. While it does restrict some carbohydrate sources, such as grains, legumes, and refined sugar, it does not eliminate carbs altogether. Root vegetables, starchy fruits, and some tubers are allowed and can provide a good source of carbohydrates.
Some people on the AIP diet may choose to limit their carb intake, especially if they are sedentary and not actively burning off sugars. However, this is not a requirement of the diet, and everyone's needs will differ. Those who are highly active may benefit from higher carb intakes, and people dealing with chronic illness may struggle with the additional stress of a low-carb diet.
The AIP diet recommends each meal include a protein, healthy fat, and carbs in the form of vegetables. Starchy vegetables like sweet potatoes, fruits like apples and oranges, and root vegetables like beets and carrots can all be good sources of carbohydrates on the AIP diet.
While there is no one-size-fits-all approach to macros on the AIP diet, it is important to remember that it is not inherently against the inclusion of carbohydrates.
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The AIP diet is a more restrictive version of the Paleo diet
The Autoimmune Protocol (AIP) diet is a more restrictive version of the Paleo diet. The AIP diet is an elimination diet designed to reduce inflammation and other symptoms caused by autoimmune disorders. It involves removing foods and medications believed to cause gut inflammation, imbalances in gut bacteria, or an immune response. The AIP diet is based on the idea that in modern society, certain foods may negatively impact our immune system due to artificial processing.
The Paleo diet, also known as the "caveman" diet, is based on the eating habits of early humans in the Paleolithic era. It includes foods such as meat, fish, vegetables, fruits, nuts, and seeds, while prohibiting processed foods, grains, dairy, legumes, and sugar. The AIP diet also eliminates these foods but goes further by removing eggs, some vegetables, coffee, alcohol, and more. It is a challenging diet to follow due to its restrictions, especially during the elimination phase, which can make eating in social situations difficult.
The AIP diet consists of two main phases: elimination and reintroduction. During the elimination phase, foods like grains, legumes, nuts, seeds, nightshades, eggs, dairy, tobacco, alcohol, and processed sugars are avoided. After this phase, the diet becomes similar to the Paleo diet, as people move towards eating similar foods but without the ones that cause symptoms.
The AIP diet is not a low-carb approach, and root vegetables and starchy fruits like plantains and winter squash are not avoided. Carbohydrate consumption should be in the range of 30% to 60% of total calories, according to studies of low-carb Paleo and ketogenic diets. However, some people combine AIP with other diets that limit vegetable consumption, resulting in a too-low-carb version of AIP, which can hinder healing and cause sleep disturbances.
The AIP diet is a complementary approach to chronic disease management, providing the body with nutritional resources for immune regulation, gut health, hormone regulation, and tissue healing. It focuses on supporting the immune system, and people with autoimmune diseases or symptoms may choose it over the Paleo diet. While the Paleo diet is based on the idea that humans function best on a diet similar to that of our ancestors, the AIP diet is more restrictive and tailored to managing specific health conditions.
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Adjusting macros can reduce inflammation and autoimmune symptoms
The Autoimmune Protocol (AIP) diet is a nutrition and lifestyle protocol designed to lower inflammation, minimize autoimmune symptoms, improve gut health, balance hormones, reduce toxic load, and maximize immune health. It is a more restrictive version of the Paleo diet, eliminating eggs, nuts, seeds, coffee, and nightshades. The goal of the AIP diet is to reduce unnecessary immune activity (inflammation) by removing trigger foods, allowing a damaged gut to heal.
Adjusting your macros can reduce inflammation and, therefore, autoimmune symptoms. For example, a Keto AIP diet can provide anti-inflammatory benefits by putting the body into ketosis. Eliminating carbs may also starve bad bacteria in the gut. However, it is important to note that very low-carb diets can hinder healing, cause sleep disturbances, and negatively impact the gut microbiome. Therefore, it is recommended that carbohydrate consumption be in the range of 30% to 60% of total calories.
When it comes to macros on the AIP diet, there is no one-size-fits-all approach. The ideal distribution of macronutrients will depend on individual needs, health goals, and personal comfort. For those who are highly active, such as endurance athletes, higher carb intakes may be beneficial. On the other hand, if weight loss, improved metabolic health, or reduced inflammation are the goals, then lowering carb intake to 5-10% of daily calories may be more effective.
It is worth noting that AIP lends itself quite well to a higher-fat diet. Healthy fats play important roles in the body and help with satiety. However, it is important to prioritize protein intake, as it is essential for muscle protein synthesis.
While some people may choose to track their macros on the AIP diet, it is not necessary for everyone. The AIP diet is already challenging, and counting macros or calories can be cumbersome. Instead, it is recommended to focus on bio-individuality and listen to your body's signals and feedback.
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Frequently asked questions
The Autoimmune Protocol (AIP) diet is a nutrition and lifestyle protocol designed to lower inflammation, minimize autoimmune symptoms, improve gut health, balance hormones, reduce toxic load, and maximize immune health. The AIP diet is a more restrictive version of the Paleo diet, eliminating eggs, nuts, seeds, coffee, and nightshades.
There is no one-size-fits-all answer to this question. Some people find success in tracking their macros and counting carbs on the AIP diet, especially if they are trying to lose weight or reduce inflammation. However, others find that the AIP diet is challenging enough without the added complexity of macro counting. Ultimately, the decision to count macros or carbs depends on individual preferences and health goals.
The AIP diet eliminates many common sources of carbohydrates, such as potatoes and white rice. However, there are still plenty of AIP-compliant carb sources, including sweet potatoes, plantains, fruits, winter squash, and root vegetables like beets and carrots. Some people on the AIP diet choose to eat fewer carbs overall, while others focus on including a variety of carb sources in their meals.
The AIP diet is more restrictive than the Paleo diet, as it eliminates additional foods that are considered pro-inflammatory. While the Paleo diet can accommodate various macro strategies, including high-carb, high-protein, and high-fat approaches, the AIP diet specifically targets the reduction of inflammation through the elimination of trigger foods. The AIP diet is not a low-carb approach, and it is important to ensure adequate carbohydrate intake to support gut health and prevent negative side effects.
