Understanding: What is the autoimmune reset diet?

October 10, 2025 •

3 min read

Autoimmune diseases affect approximately 7% of the US population, and managing symptoms can be a lifelong challenge. For those with chronic inflammation and pain, the Autoimmune Protocol (AIP), often called the autoimmune reset diet, offers a structured nutritional approach to identify and eliminate dietary triggers while promoting gut healing.

Quick Summary

The AIP diet is a multi-phase eating plan designed to reduce autoimmune symptoms by removing common inflammatory foods. It promotes gut health and immune system regulation through nutrient-dense foods, followed by a systematic reintroduction to identify personal triggers.

Key Points

Phased Elimination: The diet involves a strict elimination phase (30-90 days), a systematic reintroduction phase, and a long-term maintenance phase.
Gut Health Focus: It aims to heal the intestinal lining, or 'leaky gut,' which is thought to be a trigger for autoimmune inflammation.
Restrictive Initial Phase: Key food groups like grains, dairy, legumes, eggs, nuts, and seeds are strictly removed during the elimination period.
Personalized Results: The reintroduction phase helps individuals identify their unique food triggers, creating a tailored dietary plan for long-term management.
Requires Guidance: Due to its restrictive nature and potential for nutrient deficiencies, the AIP diet is best undertaken with supervision from a healthcare professional.

The Core Principle Behind the Autoimmune Reset

The foundation of the autoimmune reset diet, also known as the Autoimmune Protocol (AIP), is based on the connection between gut health and autoimmune disorders. In conditions like rheumatoid arthritis or lupus, the immune system mistakenly attacks healthy cells. This can be linked to a compromised gut lining, potentially leading to systemic inflammation. The AIP diet aims to support gut healing and calm the immune system by temporarily eliminating foods believed to cause inflammation or irritation.

The Three Phases of the Autoimmune Reset Diet

The AIP follows a three-phase approach to help individuals understand their body's responses to food.

1. The Elimination Phase: This initial, strict phase typically lasts 30 to 90 days, or until symptoms improve. During this time, a wide range of foods are avoided, including grains, legumes, dairy, eggs, nuts, seeds, nightshade vegetables, refined sugars, processed oils, and alcohol. The diet focuses on nutrient-dense, anti-inflammatory foods.

2. The Reintroduction Phase: Once symptoms have stabilized, foods are gradually added back into the diet one by one. This allows individuals to identify specific food triggers by monitoring for symptom recurrence after consuming a small amount of a food.

3. The Maintenance Phase: Following reintroduction, a personalized diet is established based on the identified triggers and tolerated foods. This phase is designed for long-term symptom management.

What to Eat and Avoid on the Autoimmune Reset Diet

Allowed foods during the Elimination Phase

Vegetables: All non-nightshade vegetables.
Meat & Poultry: Grass-fed, pasture-raised options, including organ meats.
Fish & Seafood: Wild-caught options, especially omega-3 rich varieties.
Healthy Fats: Avocado oil, coconut oil, and olive oil.
Fermented Foods: Non-dairy, non-nightshade options like sauerkraut.
Broth: Bone broth.
Fruit: In moderation, focusing on lower-sugar types.
Herbs & Spices: Non-seed-based options like turmeric and ginger.

Foods to avoid during the Elimination Phase

Grains: All types.
Legumes: Beans, lentils, peas, peanuts.
Dairy: All dairy products.
Eggs: Both whites and yolks.
Nuts and Seeds: Including coffee, cocoa, and seed-based spices.
Nightshades: Tomatoes, potatoes, peppers, eggplant.
Refined Sugars: Processed and refined sugars and artificial sweeteners.
Processed Foods: Industrial seed oils, additives, preservatives.
Alcohol: All alcoholic beverages.
Caffeine: Coffee and caffeinated teas.

AIP vs. Standard Anti-Inflammatory Diet


Feature	Autoimmune Protocol (AIP) Diet	Standard Anti-Inflammatory Diet
Core Goal	Heal the gut and 'reset' the immune system by removing all potential triggers in a strict elimination phase to identify specific food intolerances.	Reduce systemic inflammation by focusing on whole, nutrient-dense foods and minimizing ultra-processed and refined items.
Level of Restriction	Highly restrictive, eliminating many food groups (including healthy ones like nuts and seeds) during the initial phase.	Less restrictive, allowing a broader range of anti-inflammatory foods like whole grains, legumes, and certain dairy products.
Duration	Follows a strict, temporary elimination phase (30-90 days), followed by a systematic reintroduction and a personalized maintenance phase.	Typically followed indefinitely as a sustainable, health-promoting lifestyle.
Target Audience	Best suited for individuals with diagnosed autoimmune conditions who have not found relief from less restrictive diets.	Suitable for anyone looking to improve overall health, reduce inflammation, and lower their risk of chronic diseases.

Benefits and Risks of the Autoimmune Reset Diet

Potential Benefits

Symptom Reduction: Many individuals report significant relief from symptoms like fatigue and joint pain.
Personalized Food Knowledge: The reintroduction phase helps identify individual food triggers.
Gut Healing: The diet focuses on repairing the gut lining and supporting a healthy microbiome.
Increased Energy and Clarity: Reduced inflammation can lead to improved energy and mental focus.

Potential Risks

Highly Restrictive Nature: The strict elimination phase can be challenging and isolating.
Nutrient Deficiencies: Eliminating major food groups requires careful planning to avoid deficiencies.
Social Challenges: Dietary restrictions can make social situations difficult.
Limited Research: More extensive long-term studies are needed to fully understand the AIP diet's effects.

Conclusion: Is the Autoimmune Reset Diet for You?

The autoimmune reset diet (AIP) is a structured approach that can be effective for managing chronic autoimmune symptoms by identifying triggers and promoting gut health. However, it is a highly restrictive diet that should ideally be undertaken with the guidance of a healthcare professional or dietitian to avoid potential nutrient deficiencies and ensure it's appropriate for your health needs. The knowledge gained from the reintroduction phase can be valuable for long-term health, but a less restrictive anti-inflammatory diet might be a more sustainable option for some. Always consult with a medical professional before starting the AIP diet. Learn more about managing your autoimmune health with nutritional strategies at the National Institutes of Health.

Frequently Asked Questions

The AIP diet is intended for individuals with diagnosed autoimmune conditions, such as Crohn's disease, Hashimoto's thyroiditis, or rheumatoid arthritis, who are looking to identify specific food triggers and reduce their symptoms. It is not recommended for individuals without an autoimmune disease diagnosis.

The AIP diet is a more restrictive version of the Paleo diet. While Paleo eliminates grains, legumes, and dairy, the AIP goes further by also removing eggs, nuts, seeds, nightshade vegetables, and spices derived from seeds during the elimination phase.

No, it is highly recommended to follow the AIP diet under the supervision of a healthcare provider or registered dietitian. Its restrictive nature can lead to potential nutrient deficiencies if not managed properly.

The elimination phase typically lasts between 30 and 90 days, or until a person experiences a significant and noticeable reduction in their autoimmune symptoms.

Nightshade vegetables include tomatoes, potatoes, peppers, and eggplant. They are eliminated because some people with autoimmune conditions may be sensitive to compounds within them, such as solanine, which can trigger inflammatory responses.

While weight loss can occur due to the elimination of processed foods and refined sugars, the primary goal of the AIP diet is to address autoimmune symptoms and inflammation, not weight loss. Any weight loss is a secondary effect of the healthier eating pattern.

Research on the AIP diet is still emerging and mostly involves small-scale studies. Some studies have shown promising results for conditions like inflammatory bowel disease and Hashimoto's thyroiditis, but more research is needed to draw strong conclusions.