Madeleine Hull
The AIP (Autoimmune Protocol) diet is a multiphase anti-inflammatory plan that aims to help manage inflammation through an elimination diet. The diet consists of two main phases: the elimination phase and the reintroduction phase. During the elimination phase, certain foods, additives, and medications believed to cause inflammation or worsen an immune system response are avoided. This includes grains, legumes, dairy, eggs, nightshade vegetables, processed foods, refined sugars, tobacco, alcohol, and more. After the elimination phase, which typically lasts between 30 to 90 days, the reintroduction phase involves gradually adding back foods one by one while monitoring the body's reaction. The AIP diet is designed to repair the immune system and reduce the symptoms of autoimmune diseases by giving the gut time to heal. It is important to consult with a healthcare professional before starting the AIP diet to ensure it is tailored to your specific needs and to avoid potential nutrient deficiencies.
| Characteristics | Values |
|---|---|
| Goal | Reduce inflammation by eliminating food triggers |
| Type of diet | Elimination diet |
| Foods to avoid | Grains, legumes, nuts, seeds, nightshade vegetables, eggs, dairy, tobacco, alcohol, coffee, tea, oils, food additives, refined and processed sugars, certain medications, beans, low-fat dairy, whole grains |
| Foods to eat | Fresh fruit, bone broth, fermented foods, olive oil, avocado oil, coconut oil, honey, agave, maple syrup, ginger, garlic, cumin, coriander, oregano, salt, black pepper, lean meats, seafood, organ meats, vegetables (except nightshade options) |
| Number of phases | 2 |
| Phase 1 | Elimination phase |
| Phase 2 | Reintroduction phase |
| Duration of phase 1 | 2-3 weeks |
| Journaling | Keep a food journal to monitor health and symptoms |
| Lifestyle factors | Improve sleep, stress and physical activity |
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What You'll Learn
Lean meats, bone broth, organ meats, and seafood
The Autoimmune Protocol (AIP) diet is an elimination diet designed to reduce inflammation and alleviate symptoms of autoimmune diseases. It involves removing foods and medications that may cause inflammation and gut irritation, and replacing them with nutrient-dense foods.
Lean Meats
Lean meats are permitted on the AIP diet, with an emphasis on choosing organic, grass-fed options. These meats have beneficial nutrients in their fats because the animals are not exposed to many toxins. When selecting lean meats, it is important to avoid processed meats as much as possible, as the AIP diet promotes the consumption of fresh, whole foods.
Bone Broth
Bone broth is often recommended as a part of the AIP diet. It is considered a healing food that supports gut health and overall immune system regulation. Bone broth is made by simmering animal bones in water, which releases nutrients such as collagen, amino acids, and minerals.
Organ Meats
Organ meats, such as liver, heart, and kidney, are highly recommended on the AIP diet due to their high nutritional content. These meats are 10-100 times more nutritious than other meats, containing high levels of vitamins, minerals, and amino acids. For example, beef liver is a top food source of vitamin B12, while kidney is rich in selenium. Organ meats can be prepared in various ways, such as in stews or ground up and added to other dishes.
Seafood
High-quality seafood is included in the AIP diet, as it is rich in omega-3 fatty acids, which have anti-inflammatory properties. Wild-caught fish is specifically recommended as it is a good source of lean protein and healthy fats.
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Vegetables, excluding nightshades
The AIP (Autoimmune Protocol) diet is a multiphase anti-inflammatory plan that eliminates foods that are possible irritants to the gut and immune system, before trying them again to see if they cause problems. The diet aims to help manage inflammation through an elimination diet. It involves removing foods from the diet, then replacing them gradually while assessing your body's reaction.
During the elimination phase, you may consume moderate amounts of fresh fruit, bone broth, and minimally processed meat, and other items. Vegetables that can be consumed during this phase include cucumbers, spinach, sweet potatoes, zucchini, broccoli, cabbage, mushrooms, turnips, garlic, Brussels sprouts, and onion.
The AIP diet also involves avoiding all processed foods, alcohol, additives, refined sugars, coffee, tea, oils, and certain medications. In the elimination phase, a person will also avoid foods such as grains, legumes, dairy, eggs, and nightshade vegetables, but they may reintroduce these later.
After working through the elimination and reintroduction stages, you can stay on the AIP diet indefinitely. At this point, it becomes similar to the paleo diet. You won't reintroduce any ingredients that are likely to cause symptoms, such as refined sugars.
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Fruits
The Autoimmune Protocol (AIP) diet is an elimination diet that aims to reduce inflammation and symptoms caused by autoimmune disorders. It focuses on repairing gut health, balancing hormones, and regulating the immune system. The AIP diet is similar to the paleo diet but removes additional foods that are pro-inflammatory.
The AIP diet includes colourful fruits, vegetables, meat, and seafood. Some protocols recommend limiting fruits and vegetables with a high glycemic index, which are those ranked 70 or above on the glycemic index (GI) scale. The GI scale ranks foods based on how much they increase blood sugar levels compared to white bread.
Some AIP protocols recommend avoiding all fruit during the elimination phase. Others allow the inclusion of 10-40 grams of fructose per day, which amounts to around 1-2 portions of fruit per day.
Examples of fruits that can be included in the AIP diet are:
- Berries
- Citrus fruits
- Apples
- Cherries
- Dried fruits, such as dates, cranberries, raisins, and unsweetened dried mangoes
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Natural sweeteners
The AIP (Autoimmune Protocol) diet is a multiphase anti-inflammatory plan that eliminates food like grains and dairy products before trying them again to see if they cause problems. The AIP diet consists of two main phases. The first phase is an elimination phase that involves the removal of foods and medications believed to cause gut inflammation, imbalances between levels of good and bad bacteria in the gut, or an immune response. During this phase, foods like grains, legumes, nuts, seeds, nightshade vegetables, eggs, and dairy are completely avoided. Refined and processed sugars are also not allowed in the AIP diet.
However, some natural sweeteners are allowed in the AIP diet. Natural sugars, like nutrient-dense honey, are considered superfoods and are beneficial to the AIP diet. Local raw honey contains vitamins A, B1, B2, B3, B5, and B6. Minerals found in honey include magnesium, manganese, phosphorous, potassium, calcium, copper, iron, and zinc. Natural honey also contains digestive enzymes that help improve the digestion of some foods.
Other natural sweeteners that are AIP-compliant include maple syrup, unsulphured black strap molasses, dates, date syrup, coconut sugar, maple sugar, and coconut nectar. It is important to ensure that these products are pure, unadulterated, 100% natural, organic, and unpasteurized where applicable.
Small servings of low-sugar fruits can also help satisfy a sweet tooth. Most fruit is generally allowed on the AIP diet in small quantities, so it is recommended to select a gratifying and easy-to-digest fruit like a handful of berries.
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Alcohol in moderation
The AIP (Autoimmune Protocol) diet involves removing foods and medications believed to cause gut inflammation, imbalances in gut bacteria, or an immune response. The diet consists of two main phases. The first phase is an elimination phase, which involves removing grains, legumes, nuts, seeds, nightshade vegetables, eggs, dairy, tobacco, alcohol, coffee, oils, food additives, refined and processed sugars, and certain medications.
Alcohol is eliminated during the first phase of the AIP diet because it is understood to be an immunosuppressant, which can worsen autoimmune symptoms. However, some studies have reported that low to moderate drinking can benefit overall health. It is important to note that the research on this topic is ongoing and controversial, with inconsistent results.
If you are following the AIP diet, the choice is ultimately yours regarding whether to reintroduce alcohol into your diet or not. Alcohol consumption in moderation is generally considered to be one drink per day for women and up to two drinks per day for men. However, it is important to consider that people with autoimmune diseases are prone to systemic inflammation, and alcohol can exacerbate this inflammation and trigger autoimmune symptoms.
If you choose to reintroduce alcohol into your diet after the elimination phase, it is recommended to consume it in moderation and be mindful of your body's reaction. Additionally, planning ahead and considering your social and emotional relationship with alcohol can help you navigate situations involving alcohol while on the AIP diet.
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Frequently asked questions
The AIP (Autoimmune Protocol) diet is a multiphase anti-inflammatory plan that aims to help manage inflammation and autoimmune diseases by eliminating foods that are possible irritants to the gut and immune system, then gradually reintroducing them to see if they cause any issues.
During the first phase, also known as the elimination phase, foods such as grains, legumes, nuts, seeds, nightshade vegetables, eggs, dairy, processed foods, refined sugars, alcohol, coffee, tea, tobacco, and certain medications are avoided.
Nutrient-rich, anti-inflammatory foods are recommended during the AIP diet. This includes organ meats, lean meats, bone broth, seafood, vegetables, fruits, fermented foods, and oils such as olive, avocado, and coconut oils.
The reintroduction phase involves adding back foods one at a time and monitoring your body's reaction. Start with a small amount of the food and wait 15 minutes to see if there is any reaction. If there are no symptoms, gradually increase the portion size and continue to monitor for a few days. If there are no symptoms after 5-6 days, the food can be incorporated into the diet.
