What Is The AIP Diet? (Everything You Need To Know About the Autoimmune Protocol)

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What is the AIP Diet?

The autoimmune protocol (AIP) diet is an elimination diet plan that is designed to heal the gut and reduce inflammation in people with autoimmune diseases such as lupus, irritable bowel syndrome, rheumatoid arthritis, and Hashimoto’s. It is a fairly restrictive diet but preparing and learning the AIP approved list of foods and finding delicious recipes will help you to adhere to it.

Within your intestines live trillions of bacteria that, when in balance, keep you feeling healthy and well. When this microbiome becomes out of balance, it can lead to a thinning of the intestinal lining called “leaky gut.” If you suffer from a leaky gut, toxins and other particles can leak into your blood and cause an array of problems. Research shows that there is a likely connection between a leaky gut and autoimmune diseases.

The good news is that it can be fairly simple to heal your gut at home with dietary and lifestyle shifts. This is where something like the AIP diet comes in.

There are two phases of the Autoimmune Protocol diet:

The elimination phase which consists of removing certain foods from your diet that are known to cause inflammation and gut issues.
The reintroduction phase which consists of slowly reintroducing the foods that were removed from the diet one at a time and taking note of how your body reacts to it.

* Make sure to check with your doctor prior to starting any new eating regimen, especially if you suffer from an autoimmune disorder.

What Can You Eat on the Autoimmune Protocol Diet?

The AIP diet list consists of delicious anti-inflammatory whole foods, including:

Vegetables, except nightshade vegetables and algae.
Fruits, in moderation. Some versions of the AIP diet avoid fruit during the elimination phase.
Tuber vegetables, like sweet potatoes and jerusalem artichokes.
Lean meat and organ meat.
High-quality bone broth.
Omega-3 rich seafood, like salmon, herring, and mackerel, preferably wild-caught.
Fermented foods like kimchi, coconut kefir, and sauerkraut.
Minimally processed oils, such as olive oil, avocado oil, and coconut oil
Most herbs and spices
Sugar-free vinegar.
Honey and maple syrup in moderation.
Green and black tea.

If possible, opt for high-quality versions of these whole foods. Look for organic and non-GMO produce, grass-fed and pasture-raised meat and eggs, and wild-caught fish. Look for cold-pressed extra-virgin olive oil.

What Can’t You Eat During the AIP Diet Elimination Phase?

The AIP diet includes eliminating foods from this list that may have a detrimental effect on your gut health. These foods include:

Processed foods.
Grains and pseudo-grains, like quinoa.
Legumes, like beans, lentils, soy, and peanuts.
Nightshade vegetables, like tomatoes, eggplant, and peppers.
Eggs.
Dairy.
Nuts and seeds.
Alcohol.
Coffee.
Refined oils, like canola oil, rapeseed oil, palm oil, safflower oil, and sunflower oil. Keep in mind that most packaged foods contain these oils.
Refined sugars and artificial sweeteners, even plant-based like Stevia.
Food coloring and additives.

AIP Reintroduction Phase

After you have enjoyed the AIP elimination phase for a period of time, feel a decrease or elimination of your symptoms, and an increase in energy and mood, you can try to reintroduce some foods from the list back into your diet.

It is recommended to work with a licensed professional to guide you through the reintroduction process, but here is a basic idea of how reintroduction works:

Slowly reintroduce foods into your diet, one at a time.
Eat a small bite of the food and then wait (at least 15 mins).
If you do not experience symptoms, you can try a full serving of that same food and then wait.
Take note of how you feel after you eat the food.

If you experience any symptoms like bloating, skin irritation, breathing irritation, or mood shift, it might indicate a sensitivity to that food.

Challenges on the Autoimmune Protocol Diet

No eating program is perfect, and no one program works for everyone. The autoimmune protocol can be particularly challenging because autoimmune diseases are complicated and this diet is quite restrictive.

Some challenges you might experience while following the AIP diet include:

The diet may feel overly restrictive and hard to follow.
Your symptoms may not decrease, or it may take a long time for them to subside.
Sometimes people report increased symptoms or sensitivity.

Consider an AIP diet plan

The autoimmune protocol diet is a fairly restrictive diet and difficult for many to follow. Finding an AIP diet meal plan can help you adhere to it and ensure that you get the most out of it.

Check out these AIP diet plans below:

What are the Benefits of the AIP Diet?

There are many benefits to following the AIP diet. One of the biggest ones is that it is said to help reduce inflammation in the body and reduce the symptoms of many autoimmune diseases.

Those who tried the AIP diet have reported benefits such as:

Increased energy.
Increased strength.
Decreased joint pain.
Improved sleep.
Decreased fatigue.
Improved digestion.
And more.

Can you do the AIP Diet as a Vegetarian?

It is possible to follow the AIP diet as a vegan or vegetarian but would be difficult to follow in its traditional form. There are many plant-based foods that are a part of the AIP diet elimination list.

Some people recommend doing a modified version of AIP and possibly including legumes and soy to ensure you are getting enough protein.

Vegetarian AIP diet recipes

Finding new AIP diet recipes online is simple and can help you find many variations of some of your favorite meals. Here are some delicious vegetarian recipes for AIP that can help you follow through with this diet.

Concerns About the AIP Diet

Some dietitians express concerns about limited research, high-fat content, and giving up whole food groups like dairy and grains.

Resources for the AIP Diet

There are many useful resources for the AIP diet online. Recipes, ingredient guides, and cheat sheets can be beneficial to have on hand with a restrictive diet such as this one.

Find AIP recipes on Autoimmune Wellness.
Download an AIP eating guide with reintroduction phases from Green Banana Girl.

If you suffer from an autoimmune disease, maybe this autoimmune protocol diet can work for you. Give it a go and try out some AIP diet recipes of your favorite meals.

Anaiah Michelle

Hi! I'm the founder of Speak Veggie To Me, a fun health and food blog where I share my favorite mouthwatering vegan and vegetarian recipes.