The Autoimmune Protocol or the AIP diet plan resembles the paleo diet but typically imposes stricter guidelines. It focuses on removing specific inflammatory foods and reintroducing them gradually as symptoms improve.

Numerous individuals who have adhered to the AIP diet have reported feeling better and experiencing decreases in common symptoms of autoimmune disorders like fatigue, and gut, or joint pain. 

However, although research on this diet shows promise, it remains limited.

What Is Autoimmune Disease?

Autoimmune disease occurs when the body’s immune system mistakenly attacks its own cells and tissues. This self-attack is currently understood as an error in the immune system’s function. Instead of protecting the body against disease, it initiates a process that leads to illness by targeting healthy tissues.

Various factors are thought to contribute to the development of autoimmune diseases, including genetic predisposition, infections, stress, inflammation, and the use of certain medications.

Additionally, some studies suggest that damage to the gut barrier in susceptible individuals may result in increased intestinal permeability, commonly known as “leaky gut,” which could potentially trigger the onset of specific autoimmune disorders.

Certain foods are believed to have the potential to increase gut permeability, thus raising the risk of developing a leaky gut.

What Is The Autoimmune Protocol Diet?

The autoimmune diet aims not only to avoid substances that can exacerbate inflammation and autoimmunity but also to provide the body with foods and nutrients that support overall health.

This diet eliminates specific ingredients such as gluten, which may trigger abnormal immune responses in susceptible individuals.

Although some experts speculate that leaky gut could be a potential explanation for the inflammation seen in individuals with autoimmune disorders, they caution that current research does not definitively establish a cause-and-effect relationship between the two.

As a result, further research is necessary before conclusive conclusions can be drawn.

How Does The AIP Diet Work?

The AIP diet shares similarities with the paleo diet in both the types of foods permitted and restricted, as well as in its phased approach. Given these parallels, many view the AIP diet as an extension of the paleo diet, albeit a stricter version.

The AIP diet consists of two main phases:

The elimination phase

During the initial phase, known as the elimination phase, foods and medications suspected of causing gut inflammation, disrupting gut bacteria balance, or triggering an immune response are removed. 

This phase involves complete avoidance of grains, legumes, nuts, seeds, nightshade vegetables, eggs, dairy, tobacco, alcohol, coffee, oils, food additives, refined sugars, and certain medications like non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, naproxen, diclofenac, and high dose aspirin.

Instead, this phase promotes the consumption of fresh, nutrient-rich foods, minimally processed meats, fermented foods, and bone broth. 

Additionally, it emphasizes lifestyle improvements such as managing stress, improving sleep quality, and increasing physical activity.

The duration of the elimination phase varies, typically lasting until noticeable symptom reduction occurs. On average, individuals adhere to this phase for 30–90 days, with some experiencing improvements within the initial three weeks.

The reintroduction phase

Once a noticeable improvement in symptoms and overall well-being is achieved, the reintroduction phase can commence. During this phase, previously avoided foods are reintroduced into the diet gradually, one at a time, based on individual tolerance levels.

The objective of this phase is to pinpoint which foods may exacerbate symptoms while reintroducing those that are well-tolerated. This approach allows for the broadest possible dietary variety within the individual’s tolerance.

During reintroduction, each food should be introduced individually, with a waiting period of 5–7 days before introducing another. This timeframe allows for the observation of any recurring symptoms before proceeding with the reintroduction process.

Foods that are well tolerated can be incorporated back into the diet, while those that provoke symptoms should remain avoided. It’s important to note that food tolerance can evolve over time, necessitating occasional repetition of the reintroduction test for previously failed foods.

AIP Diet Food List

During the elimination phase of the AIP diet, there are strict recommendations concerning the selection of foods to consume:

Foods to Eat

• Whenever possible, opt for organic options for all “Yes” foods.
• Choose meats that are free-range, grass-fed, wild-caught, and free from hormones, reflecting ethical farming practices.
• Select unrefined, virgin oils to preserve the quality of fatty acids, avoiding high-heat processes that may degrade their nutritional value.

During the elimination phase of the AIP diet, the following foods are permitted:

• All vegetables
• All meats, except pork
• All fresh fruits, except oranges
• Coconut products (butter, cream, milk, and water)
• Brown rice (both short and long grain) and brown rice cereal
• Eggs
• Cold-pressed oils such as extra-virgin olive oil and virgin coconut oil
• Herbs and spices (avoid blends with fillers)
• Herbal teas
• Apple cider vinegar

Additionally, it’s recommended to moderate the intake of high glycemic index fruits and vegetables, including dried fruit, sweet potatoes, and plantains, according to some protocols.

Foods to avoid

During the elimination phase of the AIP diet, the following foods should be avoided:

• Gluten-containing foods, including condiments, sauces, lunch meats, sausages, and MSG
• Dairy products, including butter, kefir, and cream
• Dried fruits and fruit juices
• Oranges
• Soy products, such as soy milk, tempeh, tofu, and soy sauce
• Nuts and seeds
• Beans, legumes, and lentils
• All grains except for brown rice
• Popcorn
• Alcohol
• Sugars
• Vinegar, except for apple cider vinegar
• Coffee

Possible Downsides Of AIP Diet

The AIP diet is considered an elimination diet, which makes it very restrictive and potentially hard to follow for some, especially in its elimination phase.

The elimination phase of this diet can also make it difficult for people to eat in social situations, such as at a restaurant or friend’s house, increasing the risk of social isolation.

It’s also important to note that there’s no guarantee that this diet will reduce inflammation or disease-related symptoms in all people with autoimmune disorders.

However, those who experience a reduction in symptoms following this diet may be reticent to progress to the reintroduction phase, for fear it may bring the symptoms back.

This could become problematic, as remaining in the elimination phase can make it difficult to meet your daily nutrient requirements. Therefore, remaining in this phase for too long may increase your risk of developing nutrient deficiencies, as well as poor health over time.

This is why the reintroduction phase is crucial and should not be skipped.

If you’re experiencing difficulties getting started with the reintroduction phase, consider reaching out to a registered dietitian or other medical professional knowledgeable about the AIP diet for personalized guidance.

Sample Meal Plan of AIP Diet

Sunday

• Breakfast: Crustless Spinach and Potato Quiche
• Lunch: Avocado Soup
• Dinner: Lamb Steaks with Parsnip Mash 
• Dessert: Banana and Cacao Pudding
• Snack: Turmeric-Spiced Kale Chips

Monday

• Breakfast: Porridge
• Lunch: Crustless Spinach and Potato Quiche
• Dinner: Salmon Burgers 
• Dessert: 1 cup mixed berries
• Snack: Cherry Lemonade 

Tuesday

• Breakfast: Kale Scramble 
• Lunch: Chicken and Brown Rice Salad
• Dinner: Beef with Butternut Squash Stew 
• Dessert: Figs with Coconut Cream 
• Snack: Pumpkin Spice Applesauce 

Wednesday

• Breakfast: Banana and Dates Shake 
• Lunch: Beef with Butternut Squash Stew.
• Dinner: Chicken Skewers 
• Dessert: 1 cup Fruit Salad
• Snack: Spicy Ginger Charmer

Thursday

• Breakfast: Turkey Sausages with 1 fried egg
• Lunch: Chicken Salad with Apples and Grapes
• Dinner: Butternut Squash Soup 
• Dessert: Dates Stuffed with Chocolate Coconut Butter
• Snack: Raw Jicama Fries

Friday

• Breakfast: Protein Power Breakfast
• Lunch: Squash Blossom Stir-Fry and Resistant Starch Brown Rice Pasta
• Dinner: Cucumber Mint Soup
• Dessert: Spiced Apples and Bananas Dessert Salad 
• Snack: Baked Sweet Potato Cubes

Saturday

• Breakfast: Farmer’s Egg Casserole 
• Lunch: Ginger Lemon Salmon
• Dinner: Tender Pot Roast
• Dessert: Mango Sorbet 
• Snack: Guacamole with cucumber slices.

Summary

The AIP diet is an elimination diet designed to help reduce inflammation or other symptoms caused by autoimmune disorders.

It’s comprised of two phases designed to help you identify and ultimately avoid the foods that may trigger inflammation and disease-specific symptoms. Research on its efficacy is limited but appears promising.

Due to its limited downsides, people with autoimmune disorders generally have little to lose by giving it a try. However, it’s likely best to seek guidance from a qualified health professional to ensure you continue to meet your nutrient needs throughout all phases of this diet.

References:

1. Brandon Gilta. AIP (Autoimmune Paleo) Diet. 2019 
2. Healthline Media. (n.d.). AIP (autoimmune protocol) diet: A beginner’s guide. Healthline. https://www.healthline.com/nutrition/aip-diet-autoimmune-protocol-diet 
3. McCombs, J. (2015). The everything guide to the Autoimmune Diet Restore your immune system and manage chronic illness with healing, Nourishing Foods. F+W Media.