Madeleine Hull
The Autoimmune Protocol (AIP) diet is an elimination diet designed to reduce inflammation and alleviate symptoms of autoimmune disorders. It involves cutting out certain foods that may cause inflammation and reintroducing them gradually once symptoms improve. The AIP diet is similar to the paleo diet but is usually more strict. It consists of two main phases: the elimination phase and the reintroduction phase. During the elimination phase, people cut out grains, legumes, dairy, eggs, nightshades, additives, and other inflammatory foods. In the reintroduction phase, people slowly reintroduce the eliminated foods one by one and monitor their symptoms to identify which foods trigger their symptoms. The AIP diet has been found to be beneficial for people with autoimmune disorders such as inflammatory bowel disease, Hashimoto's thyroiditis, rheumatoid arthritis, and lupus. However, there is limited research on the AIP diet, and it may not be suitable for everyone.
| Characteristics | Values |
|---|---|
| Type of Diet | Autoimmune Protocol (AIP) Diet |
| Goal | Reduce inflammation and relieve other symptoms of autoimmune disorders |
| Diet Type | Elimination diet |
| Diet Similarity | Paleo diet |
| Phases | Elimination, Reintroduction, Maintenance |
| Elimination Phase Duration | 4-6 weeks to a few months |
| Reintroduction Phase | One food at a time for 5-7 days |
| Foods to Eat | Vegetables, fruits, fish, grass-fed meats, organ meats, poultry, olive oil, avocado oil, coconut oil, honey, maple syrup, herbs and spices |
| Foods to Avoid | Grains, legumes, dairy, eggs, nightshade vegetables, tobacco, alcohol, coffee, processed vegetable oils, refined or processed sugars, food additives, artificial sweeteners |
What You'll Learn
What is the AIP diet?
The Autoimmune Protocol (AIP) diet is an elimination diet designed to reduce inflammation and alleviate symptoms of autoimmune disorders. It involves cutting out certain foods and drinks that are known to trigger inflammation and replacing them with nutrient-dense foods. The AIP diet is considered an extension of the paleo diet but is usually more strict.
The AIP diet consists of two main phases: the elimination phase and the reintroduction phase. During the elimination phase, people cut out grains, legumes, dairy, eggs, nightshades, additives, and other inflammatory foods and drinks. This phase typically lasts for 30-90 days, but some may notice improvements within the first three weeks.
The reintroduction phase involves gradually reintroducing the eliminated foods back into the diet, one at a time, and monitoring for any reactions. This phase aims to identify which foods trigger symptoms so that they can be avoided in the long term.
The AIP diet is not the same as the low FODMAP diet, which helps people reduce symptoms linked to carbohydrate intake. The AIP diet is more restrictive and eliminates anything processed or ultra-processed, including cookies, chips, crackers, candy, and breakfast cereals.
The AIP diet may be beneficial for people with autoimmune disorders such as rheumatoid arthritis, inflammatory bowel diseases (IBD), Hashimoto's thyroiditis, and lupus. However, there is limited research on the effectiveness of the AIP diet, and it may not be suitable for everyone. It is always recommended to consult a healthcare professional before starting any new diet, especially a restrictive one like the AIP diet.
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What foods can you eat on the AIP diet?
The Autoimmune Protocol (AIP) diet is an elimination diet designed to reduce inflammation and alleviate symptoms of autoimmune disorders. It involves removing certain foods that may cause inflammation and reintroducing them gradually once symptoms improve.
The AIP diet is similar to the paleo diet but is usually more strict. It consists of two main phases: the elimination phase and the reintroduction phase.
During the elimination phase, people on the AIP diet cut out grains, legumes, nuts and seeds, nightshade vegetables, eggs, and dairy. They also avoid tobacco, alcohol, coffee, oils, food additives, refined and processed sugars, and certain medications. Instead, this phase focuses on consuming fresh, nutrient-dense foods, minimally processed meat, fermented foods, and bone broth.
The reintroduction phase begins once a person experiences a measurable improvement in their symptoms and overall well-being. During this phase, the previously avoided foods are gradually reintroduced to the diet, one at a time, based on the individual's tolerance.
Proteins
Beef, lamb, chicken, pork, fish, turkey, and other organic meats and fish.
Vegetables
Yams, broccoli, cauliflower, carrots, cabbage, lettuce, mushrooms, onion, kale, arugula, cucumber, and all other leafy greens and organic vegetables (excluding nightshades like potatoes and peppers).
Fruits
Apples, bananas, berries, pears, peaches, mangos, and all other fruits in moderation.
Herbs and Spices
Salt, cilantro, thyme, dill, cinnamon, basil, mint, rosemary, and most cooking herbs and spices.
Fats
Avocado oil, olive oil, coconut oil, beef tallow, chicken fat, and other fats derived from grass-fed beef.
Pantry and Baking
Bone broth powder, apple cider vinegar, coconut sugar, honey, coconut flour, arrowroot starch, and other natural syrups.
Fermented Foods (non-dairy)
Sauerkraut, kimchi, kombucha, kefir, and other similar foods.
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What foods can't you eat on the AIP diet?
The AIP (Autoimmune Protocol) diet is an elimination diet designed to reduce inflammation and other symptoms caused by autoimmune disorders. It involves removing foods that may cause inflammation and then gradually reintroducing them to identify which foods trigger symptoms.
Grains
This includes rice, wheat, oats, barley, rye, and quinoa, as well as products made with these ingredients, such as pasta, bread, and cereals.
Legumes
Legumes such as beans, peas, lentils, peanuts, and soy are avoided, as well as foods derived from them like tofu, tempeh, mock meats, and peanut butter.
Nightshade Vegetables
Nightshade vegetables like tomatoes, potatoes, peppers, eggplants, and spices derived from them (e.g., paprika) are eliminated.
Dairy
All dairy products, including milk, cheese, butter, ghee, and dairy-based protein powders, are avoided.
Eggs
Whole eggs and egg whites, or foods containing these ingredients, are not permitted.
Nuts and Seeds
Nuts, seeds, and foods derived from them, such as flours, butter, oils, cocoa, and seed-based spices like cumin and fennel, are eliminated.
Processed Foods
Processed foods like deli meats, canned vegetables, microwave meals, and packaged snacks are not allowed.
Refined Sugars
Refined sugars, sweets, candies, chocolate, and alternative sweeteners are eliminated.
Certain Beverages
Alcohol and coffee are restricted.
Vegetable Oils
Processed vegetable oils like canola, rapeseed, and soybean oils are avoided.
Food Additives and Artificial Sweeteners
Food additives, trans fats, food colorings, emulsifiers, thickeners, and artificial sweeteners like stevia are not permitted.
It is important to note that the AIP diet is very restrictive, and it is recommended to consult a healthcare professional before starting this or any other restrictive diet.
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What are the phases of the AIP diet?
The Autoimmune Protocol (AIP) diet is designed to help people with chronic inflammation or autoimmune disorders identify and eliminate inflammatory triggers from their diet. The AIP diet works in three phases: elimination, reintroduction, and maintenance.
Elimination Phase
The first phase of the AIP diet involves eliminating certain foods, additives, and medications believed to cause intestinal inflammation, an imbalance in gut microbiota, or a heightened immune system response. This phase can last from four to six weeks and up to a few months. During this time, people cut out grains (especially gluten-containing grains), legumes, nightshade vegetables, tobacco, non-steroidal anti-inflammatory medications (NSAIDs), dairy, eggs, processed foods, refined sugars, and certain beverages like coffee and alcohol.
Reintroduction Phase
The second phase begins once a person experiences significant improvement in their symptoms. During this phase, people gradually reintroduce the previously eliminated foods back into their diet, one at a time, over a period of five to seven days. The goal is to identify which foods contribute to their symptoms so that they can continue avoiding those and reintroduce the ones that don't cause any issues.
Maintenance Phase
The final phase of the AIP diet combines the knowledge gained from the first two phases into a long-term maintenance plan. This phase emphasizes personalization, food diversity, and diet flexibility. People continue to avoid foods that trigger unwanted symptoms while also allowing for some flexibility under certain circumstances.
The AIP diet is a restrictive diet, and it is recommended to consult a healthcare professional or a registered dietitian before starting this or any other elimination diet to ensure adequate nutrition and address any concerns.
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What are the benefits of the AIP diet?
The AIP (Autoimmune Protocol) diet is designed to help people with autoimmune disorders manage their symptoms. The diet has several benefits, including:
Reducing inflammation
The AIP diet focuses on eliminating foods that may cause inflammation and replacing them with health-promoting, nutrient-dense foods that help heal the gut. This, in turn, can reduce inflammation and symptoms of autoimmune diseases.
Identifying food triggers
The AIP diet is an elimination diet, which means it can help identify which foods trigger inflammation and disease-specific symptoms. During the reintroduction phase, foods are gradually reintroduced to determine which ones can be tolerated and which ones need to be avoided.
Improving quality of life
By reducing inflammation and symptoms, the AIP diet can improve the overall quality of life for people with autoimmune disorders. This includes reducing common symptoms such as fatigue, gut pain, joint pain, and brain fog.
Providing nutritional benefits
The AIP diet emphasizes the consumption of fresh, nutrient-dense foods, including fruits, vegetables, lean meat, and fish. This ensures that individuals get important nutrients such as protein, fiber, and vitamins, which benefit overall health.
Boosting beneficial gut bacteria
The AIP diet can positively influence the beneficial bacteria in the gut, which plays a crucial role in immune function and overall health.
Educating about nutrition
The AIP diet helps individuals learn more about their bodies and the impact of diet on their health. It also encourages the adoption of a nutritious diet in the long term.
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Frequently asked questions
The Autoimmune Protocol (AIP) diet is an elimination diet designed to reduce inflammation and relieve symptoms of autoimmune disorders. It involves cutting out certain foods and drinks that are known to cause inflammation and replacing them with nutrient-dense foods.
The AIP diet eliminates grains, legumes, dairy, eggs, nightshades, nuts, seeds, processed foods, alcohol, coffee, food additives, and artificial sweeteners.
The AIP diet includes most vegetables (except nightshades), high-quality seafood, lean meats, liver, fruits, healthy fats and oils such as avocado, olive and coconut oil, fermented foods, and natural sweeteners like honey.
The AIP diet may help to reduce inflammation and improve symptoms such as fatigue, pain, gastrointestinal issues, and skin problems associated with autoimmune disorders. It can also help to identify food triggers and promote gut healing.
