Reintroducing Foods with the Autoimmune Protocol Diet

Understanding the Autoimmune Protocol Diet

The autoimmune protocol diet, often referred to as just AIP, is an eating plan that aims to reduce inflammation and symptoms of autoimmune diseases. It is an extension of the very popular paleo diet, focusing on nutrient dense and anti-inflammatory foods while eliminating foods that may trigger inflammation or immune reactions.

The AIP diet works by temporarily eliminating potentially problematic foods like grains, legumes, nightshade vegetables, eggs, dairy, nuts and seeds. By avoiding these foods for a period of time, the body is able to calm down immune activity and inflammation pathways. Then foods can be slowly reintroduced to see if they aggravate symptoms of autoimmune conditions.

Who Should Follow the AIP Diet?

The AIP diet is most beneficial for those suffering from autoimmune diseases like:

• Rheumatoid arthritis
• Hashimoto's or Grave's disease (autoimmune thyroid conditions)
• Psoriasis or vitiligo (skin autoimmunity)
• Celiac disease
• Type 1 diabetes
• Inflammatory bowel diseases

The diet helps reduce systemic inflammation and calm down overactive immune responses. For those without autoimmunity, the diet is likely overly restrictive and not necessary.

Foods Allowed on the Autoimmune Protocol Diet

During the elimination phase of AIP, focus on nourishing your body with these wholesome, nutrient-dense foods:

• Vegetables (besides nightshades)
• Fruits
• Healthy fats like olive oil, avocado oil, duck fat or coconut oil
• Meat and seafood
• Bone broth
• Fermented foods like sauerkraut, kimchi and coconut yogurt
• Herbal teas

Reintroducing Foods after AIP Elimination Phase

Typically the elimination phase of AIP lasts at least 30 days. This gives enough time for inflammation levels to decrease and symptoms to improve. Then you can begin strategically reintroducing certain foods groups to see if they provoke immune reactions.

Why Reintroduce Foods?

The list of "illegal" foods on AIP is long. While you may feel a lot better after a month or more of avoidance, it isn’t sustainable or necessarily enjoyable in the long term. Plus some people are less sensitive to certain food groups.

Reintroductions allow you to test your own personal level inflammation and autoimmune food triggers. With this information, you can customize your diet to be as liberal or conservative as needed.

How to Reintroduce Foods on AIP

Follow this systematic process when reintroducing AIP foods:

1. Choose one food group to reintroduce like egg, dairy, tomato, gluten grains etc.
2. Eat a test serving of one the foods - ideally by itself.
3. Wait 72 hours and monitor symptoms in your food journal.
4. If no reaction, try the food again to confirm.
5. If symptoms develop, eliminate and take note.
6. Continue reintroducing new food groups one by one.

Plan to reintroduce just one new food every 3 to 7 days. This makes it very easy to identify problem foods. Keep periods of strict AIP elimination between trials. And if major reactions occur, consider seeking medical advice.

What To Look For When Reintroducing Foods

Carefully observe how you feel in terms of:

• Digestive symptoms like pain, bloating, changes in stools
• Fatigue, brain fog, trouble concentrating
• Skin flushing, rashes, joint pain or swelling
• Changes in weight or appetite
• Sinus congestion, post-nasal drip
• Headaches or other neurological symptoms

Track all observations in a food journal or app so you can clearly see connections. Some reactions to problem foods may be delayed by 48 hours or more. If any moderate to severe issues develop, discontinue the food again.

Foods to Reintroduce with Caution

While AIP guidelines vary, these foods tend to be the biggest offenders for those with autoimmunity. Take care when adding them back to your diet after elimination:

Nightshades

This plant family, including tomatoes, potatoes, peppers and eggplant, can trigger arthritis flares and inflammation in some people. Try cooked nightshades before raw.

Eggs

Though a classic breakfast food, eggs are one of the most common food allergens/sensitivities. Start with just egg yolks before trying whole eggs.

Dairy

Dairy is tolerated after AIP elimination by some folks, but should still be tested thoroughly. Begin with ghee or hard aged cheeses before soft cheese or milk.

Nuts and seeds

Rich in healthy fats and nutrients, nuts and seeds also contain anti-nutrients that provoke immune reactions for some. Stick to well-soaked or toasted nuts and seeds.

Gluten grains

Oats, wheat, barley and rye contain immunotoxic gluten and lectins that damage gut health. Test sprouted, soaked or fermented grains first in tiny portions.

Beans and legumes

Though a great meat substitute, beans and legumes can be difficult to digest properly. Try easy-to-digest lentils and split peas before other types.

Working with a functional nutrition practitioner can provide guidance as you test these common trigger foods. Some people leave potatoes, tomatoes or white rice in their diet long term after AIP with no issues.

Lifestyle Factors for Preventing Autoimmune Flares

Diet is the foundation, but other lifestyle factors like stress levels, sleep and exercise can also impact autoimmune disease activity and inflammation. Here are some healthy habits to maintain:

• Continue to follow an predominantly AIP diet customized to your unique needs
• Prioritize 7 to 9 hours of quality sleep per night
• Exercise regularly - mix cardio, intervals and strength training
• Reduce stress through meditation, yoga, massage, Adaptogens herbs etc.
• Stay hydrated and drink bone broth and herbal tea daily
• Take targeted supplements like probiotics, omega-3s and turmeric
• Consider natural light therapy or vitamin D during the darker months

Remember that this protocol takes diligence and commitment, but can transform your health. Be patient through the ups and downs. Over time, you may find long term symptom relief from the autoimmune protocol diet and complementary lifestyle measures.

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.