The AIP diet is a paleo diet. It was created by Dr. Sarah Ballantyne, and it stands for the ‘autoimmune protocol. The diet was designed to assist individuals with autoimmune disorders in regaining their health and has been scientifically proven to work. The diet is based on evolutionary science and consists of eating foods that can be hunted or gathered. There’s a good post about the scientific evidence behind the AIP diet here . The most important thing to remember with this (or any) specialized diet, is that each person needs to find what works best for them. If you have autoimmune disease, this diet may be a good idea for you to try it out and see if it works for you, but don’t feel obliged to follow it word-for-word.
Aip Diet For Beginners
What can I eat on the Autoimmune Protocol diet?
I produced a list of foods that are permitted on the AIP diet, as well as those to avoid if you have an autoimmune disease.
What is the AIP diet restricted to?
Read this to learn what you should avoid. If you’re not sure whether a meal is allowed, read here first. If you’re new to the AIP diet and want to stick to the plan exactly, simply skip these meals and ingredients and you’ll be fine.
What about the spices?
Spices are permitted on the AIP diet, but be sure none of them include added ingredients that aren’t allowed (you don’t want to do it for five days only to discover something wasn’t allowed after all).Some (but not all) spice producers include ingredients that aren’t permitted on the AIP diet in their spices (for example, cumin and paprika). It’s a good idea to double-check anything you’re unfamiliar with, especially since you’re new to it.
What are your thoughts on alcohol?
Alcohol is off-limits on the AIP because it activates the immune system.
But what about coffee?
Coffee is not permitted on the AIP due to its role in stimulating the immune system. You may enjoy tea if you wish, although some people dislike it. Many herbal teas include components that are banned on the AIP, but a few of them are acceptable (for example, chamomile).
What about dairy products?
Because dairy is a potential immunological irritant, it’s not permitted on the AIP. There are many other things to eat! If you’re new to this diet and miss cheese, here’s a list of some paleo nachos, vegan cheesecake, and paleo “cheese” crackers for you.
What about fruit?
Because fruit is an immune system trigger, it’s not permitted on the Autoimmune Protocol. This doesn’t imply you can never eat fruit again; instead, there are a plethora of alternative foods to try! If you’re new to this diet and miss fruit, here’s a few recipes for paleo muffins , red velvet chocolate cake , and a sweet potato brownie batter dip .
What about eggs?
Eggs are allowed on the AIP diet. Some people react to egg yolks (because they’re high in iron) so if you’re new to this diet it’s best to start with egg whites until you know how the diet affects you.
What about oils?
Oil that is high-quality should be safe for the AIP diet. If your immune system is weak, though, avoid coconut oil because it has medium-chain fatty acids, which are more easily handled by some persons’ immune systems.
Nuts and seeds are also high in antioxidants.
Nuts and seeds are permissible on the AIP eating plan. Some individuals are sensitive to nightshades (tomatoes, peppers, tobacco, and potatoes), so it’s best to start with one nut/seed at a time until you figure out how this diet affects you.
What about this ingredient? What about that ingredient?
If there’s a specific food or ingredient you’re not sure about, check here and if it isn’t allowed on the AIP diet, use your judgement to decide whether or not to include it in your diet. Remember: This is an autoimmune paleo diet, not an autoimmune paleo everything-you-can-eat diet. There are plenty of other things to eat!
What do I need to avoid on this diet?
Check out the autoimmune protocol food list or download it as a pdf . You should also read this article which talks about how to “play” with the AIP diet and suggests which foods to avoid or reintroduce, and when.
This is a lot of food to avoid! Is there anything I can eat?
Absolutely – the autoimmune paleo diet is designed to be as inclusive as possible. The list of things you need to avoid might look pretty long at first glance, but that’s mostly spices and a few variations for commonly used ingredients.
In fact, the autoimmune paleo diet is very similar to the standard paleo diet with just a few tweaks:
The AIP food list is a diet plan intended to treat or cure autoimmune diseases.
Don’t be scared off by the long list of things you can’t eat; there are many meals to choose from, and this list will be significantly shorter at the conclusion of your 30-day AIP challenge.
The autoimmune paleo diet is a very easy dietary plan that many people use to control their autoimmune diseases. Here’s all you need to know about it:
What should I eat on this diet?
The autoimmune paleo diet is an extremely nutritious and therapeutic version of the standard paleo diet. It’s designed to:
Reduce inflammation Balance your gut flora Heal your gut lining Restore nutrient absorption Help you lose excess weight. Manage food allergies and intolerances. Help you deal with other conditions that respond well to dietary intervention. Reduce autoimmune activity.
The diet is made up of unprocessed, nutrient-dense whole foods that are simple for your digestive system to process. There are, however, a few things you must keep in mind:
You can’t eat any grains, nightshades (including tomatoes, peppers, or spices made from them), legumes (beans, lentils), dairy products, refined sugar, processed oils and – most controversially – eggs.
Most people find that they can eat: Vegetables Fruit Meat (beef, pork, lamb & chicken) Fish (ideally fresh not tinned) Shellfish Nuts Seeds Fats (lard/tallow/coconut oil etc.) Broth Sausages, canned meat (including chicken and turkey), hard cheeses, dried fish Low-fat cheese may aid weight loss. -> Fermented foods (sauerkraut/coconut kefir/kombucha) Herbs Spices Healthy oils Cheese High-fat types of dairy products such as cream and butter
Aip Diet Foods
Some people may even discover that they can eat rice, quinoa, and buckwheat. This will differ from person to person (and if you’re trying to get pregnant, it might do the same). Start by eliminating the top three allergens (grains, dairy & eggs) and see how you go after 30 days. You can then try reintroducing those foods one by one but only if they don’t cause flare-ups or other symptoms!
What shouldn’t I eat on this diet?
On the autoimmune paleo diet, you should stay away from the following things:
Grain-based foods (including bread, pasta, breakfast cereal, cakes and biscuits). Gluten-containing grains are especially inflammatory.
Dairy products (cheese, milk & butter) which contain casein and/or lactose. Use nut milks instead or if you eat meat, ghee is usually fine.
Eating a lot of egg-based foods, including ice cream and mayonnaise, can cause them to swell. This results in acidity problems caused by the excess calories.
Tomatoes, potatoes, peppers, and spices prepared from them are all Nightshades. Eggplants are a member of the nightshade family as well, albeit to a lesser degree. Caffeine boosts the immune system, so it’s best avoided if you’re trying to reduce inflammation.
Legumes, which include beans, peanuts, and soy-based products. Find out why in this post.
Refined oils (such as vegetable oil, sunflower oil, and canola oil) and trans fats are not good for you. To assist your body heal, you’ll need a high-quality saturated fat! Butter is the healthiest choice, although ghee and coconut oil are also excellent – especially for cooking.
Refined sugar (including brown sugar) & artificial sweeteners . Fruit is a great substitute! You can also use honey or just skip sweeteners altogether.
Surprisingly, alcohol can aggravate IBD symptoms. It’s rich in histamines, so it exacerbates gut issues and slows down the recovery process.
Coffee , soda, fruit juice and other processed drinks . Stick to water!
What Can I Drink on this diet?
Lots of water is always a great option – especially first thing in the morning and before meals. Tea (black/green/rooibos) is also fine as long as it’s not sweetened with anything.
What about probiotics?
Probiotic supplements are very helpful for boosting your immune system, but most people don’t need to take them forever. You can find details of how to choose a good probiotic supplement here. If you consume fermented foods on a daily basis (such as sauerkraut, coconut kefir, and kimchi), you shouldn’t need a probiotic for long.
Is coffee compatible with this diet?
Coffee is a stomach irritant, therefore it’s best to avoid drinking it unless you can get organic coffee bean pulp. This type of coffee is pre-fermented before the beans go through the usual process. That way, the gut-irritating compounds are already broken down by bacteria in the pulp. You can buy this type of coffee online or from your local health food store.
What if I have stomach or gastrointestinal issues?
If you have digestive symptoms while doing the autoimmune paleo diet, try these tips:
Reintroduce foods one at a time instead of trying to reintroduce all grains/dairy/eggs together. That way you’ll know what’s causing your intolerances & can avoid it in future!
When it comes to reintroducing dairy, you must be cautious. If you experience no digestive difficulties despite the fact that dairy protein bothers you, GAPS or SCD should be tried instead.
Look at the Elimination Diet and FODMAPS diet charts for more details if your symptoms are severe.
Take your time to recover. If your symptoms do not improve, you might need to avoid all nuts and seeds for a moment.
What tests do I need to perform?
If you have an autoimmune condition, such as rheumatoid arthritis or lupus, you do not always need to get tested for specific diseases. The autoimmune paleo diet works best when you do it properly, so be sure to follow the Elimination Diet first. If your symptoms go away, you can try reintroducing foods after 30 days.
In general, if you have digestive symptoms even though you’re avoiding the foods on this list, you might need to look at doing the FODMAPS or GAPS diet. If you have persistent, severe symptoms that do not improve after a few weeks, please seek medical help rather than attempting to cure yourself; it might be an indication of a more serious condition.