Understanding the AIP Diet: Can you eat eggs on an autoimmune protocol?

October 10, 2025 •

4 min read

According to the Autoimmune Protocol (AIP) diet, eggs are among the foods eliminated during the initial phase to help identify potential food triggers. This article explores the guidelines and provides a detailed answer to the question, can you eat eggs on an autoimmune protocol?, focusing on elimination, reintroduction, and safe alternatives.

Quick Summary

Eggs are typically avoided during the elimination phase of the autoimmune protocol (AIP) due to potential inflammatory properties, particularly in egg whites. After symptoms improve, eggs can be systematically reintroduced, usually starting with the yolks first, to test for individual tolerance.

Key Points

Initial Exclusion: Eggs are strictly eliminated during the first phase of the AIP diet to reduce potential inflammatory triggers.
Component-Specific Concerns: Egg whites contain proteins that can increase gut permeability, while egg yolks contain arachidonic acid, an omega-6 fatty acid that can promote inflammation in excess.
Phased Reintroduction: After the elimination phase and symptom improvement, eggs can be reintroduced slowly and systematically to test individual tolerance.
Yolks First: The AIP reintroduction protocol typically tests egg yolks before egg whites, as yolks are generally better tolerated.
Monitor for Reactions: Keep a food and symptom journal during reintroduction and wait several days between tests to observe any potential delayed immune responses.
AIP-Friendly Alternatives: During the egg-free period, use substitutes like mashed banana, applesauce, or arrowroot powder for binding in recipes.

The Autoimmune Protocol (AIP) diet is a specialized, stricter version of the Paleo diet designed to help individuals with autoimmune conditions reduce inflammation and manage symptoms. Unlike standard diets, the AIP diet has two distinct phases: a temporary elimination phase and a gradual reintroduction phase. This structured approach is essential for identifying which specific foods may be triggering an immune response in an individual's body. One of the most common questions for those starting the AIP journey is about eggs, a staple in many diets. The short answer is that eggs are not permitted during the initial elimination phase.

The AIP Elimination Phase: Why Eggs Are Excluded

Eggs are a common allergen and are excluded from the AIP elimination phase for several key reasons, primarily related to potential inflammatory and immune-reactive properties. Even though eggs are a source of protein and other nutrients, certain components may be problematic for individuals with a sensitive or compromised gut lining, which is common in autoimmune disease.

Components in Eggs to Consider

Egg Whites: The proteins in egg whites, such as lysozyme and avidin, can be difficult to digest for some people. This can potentially contribute to increased intestinal permeability, often referred to as 'leaky gut', allowing undigested food particles into the bloodstream and triggering an immune response.

Egg Yolks: While often better tolerated than whites, egg yolks contain arachidonic acid, an omega-6 fatty acid. While not inherently inflammatory, an imbalance of omega-6 fatty acids relative to omega-3s can promote inflammation. For those with autoimmune conditions, managing all potential sources of inflammation is a key part of the AIP strategy.

Individual Sensitivity: It is crucial to remember that the AIP diet's effectiveness lies in its personalized nature. While some healthy individuals may find eggs anti-inflammatory, those with specific sensitivities may react negatively. The elimination phase provides a clean slate to accurately gauge these reactions later.

The Systematic Reintroduction of Eggs

Once a person has completed the AIP elimination phase and has seen a noticeable reduction in symptoms (typically after 30 to 90 days), the reintroduction phase can begin. This process is gradual and methodical to pinpoint specific triggers.

How to Reintroduce Eggs on AIP

Preparation: Ensure your baseline symptoms are stable and you feel significant improvement before starting. Keep a detailed food and symptom journal throughout the process.
Start Small: Begin with a very small portion of the food, such as a cooked egg yolk, on an empty stomach.
Observe: Monitor for any reactions over the next 24 hours. Wait another 48 to 72 hours before proceeding. Symptoms can be delayed and may include digestive issues, joint pain, or skin problems.
Increase Quantity: If no symptoms appear, try a larger portion of the same food the following day. Wait another 48 to 72 hours.
Assess Tolerance: If you tolerate the food without issues, you can incorporate it into your diet. If you experience a reaction, stop immediately and return to the elimination diet until symptoms subside.
Progress to Next Food: Once you've successfully reintroduced one food, wait a week before testing the next item, such as egg whites.

Reintroduction Stages for Eggs

The standard AIP reintroduction process recommends introducing foods in stages, with eggs typically being tested in two parts:

Stage 1: Egg Yolks.
- Since the inflammatory proteins are primarily in the whites, yolks are tested first. They are rich in vitamins and nutrients and often better tolerated.
Stage 2: Egg Whites (or Whole Eggs).
- If egg yolks are successfully reintroduced, egg whites or whole eggs are tested in the next stage. A reaction at this stage indicates a sensitivity to the proteins in the egg white.

AIP-Friendly Egg Alternatives

During the elimination phase, or if you discover a sensitivity to eggs, several AIP-compliant alternatives can be used for cooking, baking, and binding.

For baking: Applesauce, mashed banana, pumpkin puree, or avocado can act as binders. A mix of arrowroot powder with water can also serve as a thickener.
For binding/leavening: A mixture of baking soda and vinegar can be used.
As a protein source: Focus on other compliant options like grass-fed meats, organ meats, wild-caught fish, and bone broth.

Navigating Food Sensitivities with AIP

The ultimate goal of the AIP diet is not long-term restriction but rather to identify individual food triggers and create a personalized, sustainable diet. Working with a certified nutritionist or dietitian familiar with AIP can provide invaluable guidance during this process. They can help ensure you meet your nutritional needs while navigating the complex reintroduction stages. For those with confirmed egg allergies, complete avoidance is necessary.

Elimination vs. Reintroduction Outcomes


Feature	Elimination Phase	Reintroduction Phase
Goal	Reduce inflammation and calm immune system	Identify specific food triggers
Eggs	Completely excluded	Tested systematically, yolks before whites
Duration	30-90 days, or until symptoms improve	Variable, can take several months
Focus	Whole, nutrient-dense, anti-inflammatory foods	Expanding dietary variety with tolerated foods
Key Outcome	Reduced autoimmune symptoms	Creation of a personalized, long-term dietary plan

Conclusion: A Personalized Approach to Eggs

The question, can you eat eggs on an autoimmune protocol?, has a clear but nuanced answer: not during the initial elimination phase, but potentially in the reintroduction phase. The AIP diet is a powerful, personalized tool for managing autoimmune symptoms by temporarily removing common irritants, including eggs. By methodically reintroducing foods and observing your body's specific response, you can discover your unique tolerances. For some, this may mean enjoying eggs again, while for others, it may confirm a sensitivity. The process empowers you to build a long-term diet that supports your health and reduces inflammation, guided by your body's own feedback.

For more detailed information on the AIP diet and reintroduction strategies, consult resources like the National Institutes of Health.

Frequently Asked Questions

Eggs are eliminated during the first phase of the AIP diet because proteins in egg whites and fatty acids in the yolks can trigger inflammatory responses or irritate the gut in some individuals with autoimmune diseases.

The AIP reintroduction protocol suggests testing egg yolks first because they contain fewer potential inflammatory triggers and are often better tolerated. Egg whites contain proteins like lysozyme and avidin that are more likely to cause an immune reaction.

The elimination phase typically lasts between 30 and 90 days, or until you experience a noticeable reduction in your autoimmune symptoms. Once you are stable, you can begin the reintroduction process.

AIP-friendly egg substitutes include applesauce, mashed banana, pumpkin puree, or avocado for binding. For leavening, you can use a mixture of baking soda and vinegar.

If you experience symptoms after reintroducing eggs, you should stop eating them immediately. Return to the strict elimination diet until your symptoms clear, and then you can try testing another food later.

No, a food sensitivity is different from a true allergy. Sensitivities can often be addressed by healing the gut, and symptoms may be delayed, while an allergy involves an immediate immune system attack and should always be avoided.

That depends on your individual tolerance. The AIP diet is designed to help you discover what your body can handle. Many people successfully reintroduce eggs, or at least yolks, after completing the protocol, but it is not guaranteed for everyone.

Yes, foods are reintroduced in stages, from least likely to cause a reaction to most likely. Egg yolks are in an earlier stage, while egg whites are in a later one, and they should be tested separately.