Understanding the Autoimmune Protocol Diet
The autoimmune protocol (AIP) diet is an elimination diet that aims to reduce inflammation by removing foods that might irritate the gut. It is specifically targeted at autoimmune disease conditions. The AIP diet is similar to paleo, but further restricts additional food groups like eggs, nuts and nightshade vegetables.
Key Aspects of the AIP Diet
The AIP diet has three phases:
- Elimination - Avoid trigger foods
- Maintenance - Slowly reintroduce eliminated foods
- Personalization - Customize your long term diet
This process allows you to discover problematic foods while developing a tailored way of eating.
Common AIP Diet Benefits
Many who try the AIP diet report various improvements, including:
- Reduced inflammation
- Less joint pain and stiffness
- Improved gut issues
- Increased energy
- Better sleep
- Weight loss
- Clearer skin
Foods to Eat on the AIP Diet
Figuring out what you can eat makes adopting any restrictive diet easier. The key is focusing on anti-inflammatory whole foods.
Vegetables
All vegetables except nightshades like tomatoes, potatoes, eggplants and peppers. Eat an array of vegetables, aiming for diversity in colors and types:
- Greens - spinach, kale, lettuces, etc.
- Cruciferous - broccoli, Brussels sprouts, cabbage, etc.
- Root - carrots, parsnips, turnips, etc.
- Other non-nightshades - cucumbers, mushrooms, onions, squash, etc.
Fruits
All fruits except restrictions around mold concerns. Stick to fresh, in-season varieties:
- Berries
- Melons
- Citrus fruits
- Pineapple
- Apples and pears
- Plantains and bananas
Meat, Seafood and Eggs
Choose wild caught seafood and pasture-raised land meats and eggs whenever possible:
- Beef, lamb, bison, etc.
- Pork
- Poultry
- Eggs
- Seafood - fish, shellfish, etc.
Healthy Fats and Oils
Incorporate plenty of anti-inflammatory fats like:
- Avocado and olive oil
- Coconut products
- Ghee or clarified butter
- Animal fats like lard or tallow
- Palm oil
- Olives
Herbs, Spices and Condiments
Use these flavor boosters freely to add taste without inflammation:
- All fresh and dried herbs
- All spices - cinnamon, turmeric, ginger, etc.
- Apple cider vinegar
- Coconut aminos
- Bone broth
- Honey or maple syrup in moderation
Foods to Avoid on AIP
Off-Limit Food Groups
Entire food groups eliminated on AIP include:
- Grains - Wheat, oats, rice, quinoa, etc.
- Legumes - Beans, lentils, peanuts, soy, etc.
- Dairy - Milk, cheese, yogurt, etc.
- Nightshades - Tomatoes, peppers, white potatoes, eggplant
- Eggs - Eliminated at first, later reintroduced
- Nuts and seeds - Due to lectin and phytic acid concerns
- Coffee and alcohol - Stimulants stressed by the diet
Other Potential Trigger Foods
Some may also need to avoid:
- NSAIDs like ibuprofen
- High FODMAP vegetables - onions, garlic, etc.
- Sulfite-heavy foods
- Histamine-rich foods
- Very high glycemic index foods
Work with a practitioner to determine if these categories affect you.
Sample AIP Weekly Meal Plan
Following is a simple week-long AIP meal plan to give you recipe ideas:
Monday
- Breakfast: Scrambled eggs with spinach, avocado and bacon
- Lunch: Tuna salad wraps - tuna, mayo, celery, carrots in lettuce leaves
- Dinner: Slow cooker chicken curry with carrots, plantains, coconut milk over cauliflower rice
Tuesday
- Breakfast: Leftover chicken curry
- Lunch: Huge salad with chicken, berries, apple, olive oil and lemon dressing
- Dinner: Chile verde with pork, green salsa and vegetable medley
Wednesday
- Breakfast: Broccoli egg muffins
- Lunch: Shrimp lettuce wraps with carrots, cabbage, ginger dressing
- Dinner: Bunless burgers with mushrooms, onions, guacamole
Thursday
- Breakfast: Smoked salmon and vegetables
- Lunch: Chicken soup with carrots, celery, onion, zucchini
- Dinner: Steak or bison filet with roasted Brussels sprouts and sweet potatoes
Friday
- Breakfast: Vegetable frittata with spinach and tomato-free salsa
- Lunch: Huge salad with hardboiled eggs, vegetables, lemon olive oil dressing
- Dinner: Baked cod with dill, broccoli and citrus slaw
Mix and match your favorites while exploring new AIP recipes. Planning ahead takes the guesswork out of eating for healing!
FAQs
What are the stages of the AIP diet?
The 3 AIP diet stages are: elimination stage, maintenance stage for reintroductions, and personalization for your custom long term diet.
What foods do you eliminate on the AIP diet?
AIP eliminates grains, legumes, dairy, eggs, nightshades, nuts, seeds, alcohol, NSAIDs, and potentially high FODMAP or histamine foods.
Is the AIP diet effective for autoimmune conditions?
Research is limited but many report reduced inflammation and autoimmune symptoms on AIP diets. Strict adherence seems to impact outcomes.
How long should you follow the AIP elimination diet?
Experts often recommend sticking to the strict elimination phase for at least 30 days. Extend if symptoms persist, or move to the maintenance phase otherwise.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment