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The Autoimmune Protocol diet (also known as the AIP diet) is somewhat similar to the paleo diet but is usually stricter. It involves eliminating certain foods that may cause inflammation and reintroducing them gradually as the symptoms improve. This diet is also known as the autoimmune-modified paleo diet.
This diet aims to reduce inflammation, pain and chronic inflammatory conditions caused by autoimmune diseases like lupus, inflammatory bowel disease, celiac disease and rheumatoid arthritis. In this article, we discuss the two phases of this diet along with a list of foods to include and avoid on the AIP diet.
What is the Autoimmune Protocol diet?
Autoimmune diseases are conditions in which the cells in the immune system mistakenly attack other cells in the body.
Common autoimmune disorders include rheumatoid arthritis, Crohn’s disease and Hashimoto's hypothyroidism. Symptoms can include joint pain, fatigue, abdominal pain, diarrhea, brain fog and nerve damage.
Certain foods are believed to trigger gut inflammation, increase gut permeability and trigger autoimmune reactions. To reduce these triggers, the AIP diet was conceptualized to eliminate certain trigger foods. The Hashimoto diet, for example, aims to manage and prevent symptoms of Hashimoto thyroiditis.
Elimination phase: Foods to eat and avoid on AIP diet
The first phase involves the removal of all potential trigger foods. The rules are similar but stricter than the usual Paleo diet.
The following foods must be completely eliminated during the first phase:
- Grains: rice, wheat, oats, barley, rye, pasta, bread and breakfast cereals must be eliminated during the first phase of the AIP diet.
- Legumes: lentils, beans, peas, peanuts, tofu, tempeh, mock meats or peanut butter must also be excluded.
- Nightshade vegetables: eggplants, peppers, potatoes, tomatoes, tomatillos and paprika should be avoided too.
- Eggs: whole eggs, egg whites or foods containing egg albumin is avoided to prevent allergic reactions.
- Dairy: cow’s, goat’s, or sheep’s milk, cream, cheese, butter and ghee should be avoided to reduce potential milk allergens or triggers.
- Nuts and seeds: all nuts and seeds, nut flours, nut butter, and nut oils and seed-based spices, like coriander, cumin, anise, fennel, fenugreek, mustard and nutmeg are eliminated in the first phase.
- Certain beverages: alcohol and coffee must be avoided, as they're not safe for the gut.
- Processed vegetable oils: canola, rapeseed, corn, cottonseed, palm kernel, safflower, soybean or sunflower oils must be avoided, as they contain inflammatory omega-6 fatty acids.
- Refined sugars: table sugar, corn syrup, brown rice syrup and barley malt syrup should be eliminated. processed and sweetened sweets, soda, candy, frozen desserts and chocolate must also be eliminated
- Food additives and artificial sweeteners: trans fats, food colorings, emulsifiers, thickeners, and artificial sweeteners are also avoided in the first phase.
In the reintroduction phase, these foods are included in the AIP diet one by one to check whether they cause any autoimmune reactions or not.
Nightshade vegetables are among the foods that might cause leaky guts. Food items that are found to be safe are allowed after the second phase.
AIP food list: Foods to have on AIP diet
The guidelines are quite similar to the original Paleo diet. The following foods are fundamentally allowed on this diet:
- Vegetables: all vegetables except for nightshade vegetables and algae
- Fresh fruits: Moderate amounts of fresh fruits
- Tubers: sweet potatoes, taro, yams and artichokes
- Fresh meat: fish, seafood, grass-fed meat, organ meat and poultry
- Probiotic-rich foods: kombucha, kimchi, sauerkraut, pickles, coconut kefir and probiotic supplements are allowed and recommended on this diet.
- Healthy oils: olive oil, avocado oil or coconut oil
- Herbs and spices: All herbs and spices except seeds
- Vinegar: Unsweetened balsamic, apple cider and red wine vinegar can be included in this diet.
- Natural sweeteners: Small amounts of maple syrup and honey can be used.
- Teas: green and black tea without milk and sugar can be taken multiple times a day.
Most of these foods are anti-inflammatory in nature and help with reduction of autoimmune reactions. These foods usually do not cause any allergic reactions.
Autoimmune protocol diet meal plan
Here's a typical AIP meal plan:
- Breakfast: Bananas, strawberries and blueberries
- Lunch: Smoked salmon with roasted sweet potatoes
- Snack: Fresh cucumber and coconut kefir
- Dinner: Grilled meat with vegetables
The AIP diet is also a gluten-free diet. If you have any medical conditions, consult a doctor before planning the AIP diet, though.
Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.
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