Jeffrey Salazar
The Autoimmune Protocol (AIP) diet is a multiphase anti-inflammatory plan that aims to reduce inflammation, pain, fatigue, and other symptoms of autoimmune diseases. It involves eliminating specific foods, such as grains, dairy, eggs, nightshades, and processed foods, for a period of time and then gradually reintroducing them to identify any food sensitivities or triggers. The AIP diet encourages the consumption of whole, minimally processed foods, including a variety of fruits and vegetables, lean proteins, and healthy fats. It is recommended to work with a registered dietitian when following the AIP diet to ensure adequate nutrient intake and make appropriate substitutions.
| Characteristics | Values |
|---|---|
| Vegetables | Leafy greens, cruciferous vegetables, alliums, starchy veggies like root vegetables and tubers, sea vegetables or edible seaweed (excluding algae like spirulina and chlorella), edible fungi, squashes |
| Fruits | Apples, berries, citrus fruits, melons, stone fruits, summer and winter squashes |
| Meat | Wild/pasture-raised/grass-fed meats, fatty fish |
| Fats | Animal fats like duck fat, lard and tallow, avocado oil, coconut oil, extra virgin olive oil |
| Fermented foods | Coconut milk kefir and yogurt, sauerkraut, kombucha, kimchi and other fermented vegetables and fruits |
| Exclusions | Grains, grain-like seeds, gluten, oats, wheat, chia, quinoa, rice, beans, legumes, dairy, eggs, seeds, seed-based butters, flours, oils and spices, coffee, cocoa products, nightshades (eggplant, peppers, tomatoes), refined sugars, sodium, trans fats, artificial coloring and flavorings, processed oils |
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What You'll Learn
Vegetables, fruits, herbs, and lean proteins are allowed
The AIP (Autoimmune Protocol) diet is an anti-inflammatory diet designed to reduce inflammation and autoimmunity symptoms. It involves eliminating certain foods and then slowly reintroducing them to identify food-based triggers for inflammation. The AIP diet is typically carried out in three phases. In the first phase, specific foods are eliminated for 30 to 90 days or until symptoms improve. The second phase involves gradually reintroducing these foods one at a time to identify any triggers. The third phase focuses on long-term maintenance and managing symptoms.
The AIP diet encourages the consumption of a variety of vegetables, fruits, herbs, and lean proteins. For vegetables, it is recommended to eat a diverse range of colourful vegetables, including leafy greens, cruciferous vegetables, alliums, starchy veggies, root vegetables, tubers, sea vegetables, and edible fungi. It is important to avoid nightshades, such as eggplants, peppers, and tomatoes, as they may irritate the gut.
When it comes to fruits, the AIP diet suggests antioxidant-rich options, with a maximum intake of 10-40 grams of fructose per day, equivalent to about 1-2 portions of fresh fruit. It is also important to moderate the consumption of high-glycemic fruits and vegetables, such as dried fruit, sweet potatoes, and plantains.
Herbs and spices can be included in the AIP diet, but it is important to check for any specific exclusions or restrictions provided by your dietitian. Additionally, lean proteins are encouraged, with a focus on wild, pasture-raised, or grass-fed meats. Animal fats like duck fat, lard, and tallow are recommended, as well as fatty fish and healthy oils like avocado oil, coconut oil, and extra virgin olive oil.
It is important to work closely with a registered dietitian when following the AIP diet to ensure you are getting enough nutrients and energy. They can help you build a nutrition plan that caters to your specific needs and requirements.
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Wild/pasture-raised/grass-fed meats are encouraged
The AIP (Autoimmune Protocol) diet is a multiphase anti-inflammatory plan that eliminates food that might be triggering inflammation and autoimmune symptoms and then slowly reintroduces them to identify triggers. The AIP diet is a restrictive, therapeutic diet that may decrease inflammation in some people. It is built on the premise that certain foods can irritate the gut and trigger an autoimmune response that induces symptoms.
The AIP diet encourages the consumption of whole, minimally processed foods that can combat inflammation. These include a variety of fruits, vegetables, herbs, and lean proteins. Wild/pasture-raised/grass-fed meats are encouraged in the AIP diet. Meats from animals that have been allowed to graze freely on grass in open pastures or wild environments are considered optimal. These animals tend to have a more natural and diverse diet, which can result in higher levels of beneficial nutrients in their meat.
The diet recommends a diverse range of fruits, with a maximum intake of 10-40 grams of fructose per day, or about 1-2 portions of fresh fruit. It is important to moderate your intake of high-glycemic fruits and vegetables, such as dried fruit, sweet potatoes, and plantains. The AIP diet also allows for the consumption of starchy vegetables, including root vegetables and tubers.
In addition to wild/pasture-raised/grass-fed meats, animal fats like duck fat, lard, and tallow are encouraged. Fatty fish, high-quality avocado oil, coconut oil, and extra virgin olive oil are also recommended.
The AIP diet is a restrictive diet that requires careful planning to ensure adequate nutrition. It is always recommended to work with a registered dietitian to ensure you are getting enough nutrients and energy while following the AIP diet. They can help you build a nutrition plan that caters to your specific needs and ensures you feel satisfied after meals.
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Animal fats, fatty fish, avocado oil, coconut oil, and olive oil are allowed
The AIP (Autoimmune Protocol) diet is a multiphase anti-inflammatory plan that eliminates foods that may irritate the gut and trigger an autoimmune response, inducing symptoms. It is designed to cut out and replace certain foods known for being inflammatory triggers with nutrient-dense foods to improve gut health, hormone regulation, and immune system regulation. The AIP diet works in three phases, with each phase focusing on taking inventory of the foods being consumed and the symptoms experienced after eating those foods. The first phase of the AIP diet eliminates specific foods for 30 to 90 days, or until symptoms improve. The second phase gradually reintroduces those foods one at a time to identify which foods may be causing a response. The AIP diet eliminates grains, grain-like seeds, gluten, beans, legumes, dairy, eggs, and processed foods.
The AIP diet recommends eating a wide variety of colorful vegetables, including leafy greens, cruciferous vegetables, alliums, starchy veggies like root vegetables and tubers, sea vegetables or edible seaweed (excluding algae like spirulina and chlorella), and edible fungi. It is also important to eat antioxidant-rich fruits and vegetables, lean protein sources, and foods with healthy fats. Wild/pasture-raised/grass-fed meats are encouraged.
It is important to work with a registered dietitian when starting the AIP diet to ensure you are getting enough nutrients and energy. Your dietitian will help you build a nutrition plan that caters to your dietary requirements and helps you feel satisfied after meals.
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Coconut milk kefir, yogurt, sauerkraut, kombucha, and kimchi are allowed
The Autoimmune Protocol Diet (AIP Diet) is an anti-inflammatory elimination diet that replaces foods that trigger negative autoimmune responses with nutrient-dense foods believed to help heal and reduce symptoms associated with autoimmune disorders and chronic illness. The AIP diet is similar to the paleo diet but removes additional foods that are pro-inflammatory. It is designed to help people suffering from autoimmune disorders and other inflammatory problems.
The AIP diet encourages the consumption of whole foods such as fresh fruit, vegetables, minimally processed animal products, minimally processed vegetable oils, fermented probiotic-rich foods, non-seed derived spices, and natural vinegar. Coconut-based foods, sea salt, saturated fats, and natural sugars such as honey and maple syrup are allowed, but some protocols recommend moderate consumption.
Fermented foods are encouraged on the AIP diet due to their probiotic-rich nature and gut-healing properties, as autoimmune disorders are commonly associated with Leaky Gut Syndrome and other gut issues. Coconut milk kefir, yogurt, sauerkraut, kombucha, and kimchi are allowed on the AIP diet. Coconut milk kefir is a good alternative to dairy milk kefir, which is prohibited during the elimination phase of the AIP diet. While kombucha contains yeast, sugar, and small amounts of alcohol, it is allowed on the AIP diet because it is believed to benefit gut health due to its healthy bacteria and yeast cultures.
It is important to note that the AIP diet is a multiphase plan, and some foods that are eliminated during the initial elimination phase, such as dairy, may be reintroduced later to determine if they cause any problems. It is always recommended to consult with a healthcare provider or dietitian before starting any new diet, especially one as specific as the AIP diet.
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Modified AIP permits rice and legumes
The Autoimmune Protocol Diet, or AIP, is an anti-inflammatory elimination diet designed to reduce inflammation, pain, fatigue, and other symptoms of autoimmune disease. The AIP diet works in phases. The first phase eliminates specific foods for 30 to 90 days or until symptoms improve. The second phase gradually reintroduces those foods to identify which ones cause a response.
Core AIP involves eliminating all grains, grain-like seeds, gluten, dairy, eggs, legumes, and nightshade vegetables. Modified AIP, on the other hand, permits rice and legumes while excluding peanuts, soybeans, and soy-based products.
White rice is generally well-tolerated by people on the AIP diet. It is one of the least likely foods to cause problems and can be a good source of carbohydrates, which can be hard to come by on AIP. Some people on the AIP diet choose to reintroduce white rice early on or not eliminate it at all, especially if they have increased caloric needs.
Legumes are also allowed on Modified AIP. This includes beans, chickpeas, green beans, and peas. However, it is important to note that soy-based legumes, such as tofu and soy sauce, are still excluded on Modified AIP.
It is important to note that the AIP diet is not a cure-all and may not work for everyone with autoimmune problems. It is essential to consult with a healthcare professional before starting any new diet, especially one as restrictive as AIP.
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Frequently asked questions
You can eat a wide variety of colourful vegetables, including leafy greens, cruciferous vegetables, alliums, starchy veggies like root vegetables and tubers, sea vegetables or edible seaweed (excluding algae like spirulina and chlorella), and edible fungi. You can also eat fruits, but only in small amounts, amounting to a maximum intake of 10–40 grams of fructose per day, or the equivalent of about 1–2 portions of fresh fruit. Some protocols suggest moderating your intake of high glycemic fruits and vegetables, including dried fruit, sweet potatoes, and plantains.
The AIP diet eliminates grains, grain-like seeds, gluten, beans, legumes, dairy, eggs, and nightshades.
Nightshades are plants that contain certain compounds (like lectins, saponins, and capsaicin) that may cause irritation in the gut and worsen issues from an already present autoimmune disease. This includes eggplants, peppers (both bell peppers and hot peppers), tomatoes, and seasonings such as cayenne, paprika, and red pepper flakes.
You should focus on eating whole, minimally processed foods that can combat inflammation. This includes antioxidant-rich fruits and vegetables, lean protein sources, and foods with healthy fats. Wild/pasture-raised/grass-fed meats, animal fats like duck fat, lard, and tallow, fatty fish, avocado oil, coconut oil, and extra virgin olive oil are all encouraged. Fermented vegetables and fruits, such as coconut milk kefir and yogurt, sauerkraut, kombucha, and kimchi, are also allowed.
