The Autoimmune Protocol (AIP) diet is an advanced elimination diet based on the principles of the Paleolithic diet but with stricter guidelines tailored for individuals with autoimmune conditions. The core premise is that by healing the gut and reducing systemic inflammation, symptoms of autoimmune disease can be managed and improved. To achieve this, the diet is structured into three clear phases: the Elimination Phase, the Reintroduction Phase, and the Maintenance Phase.
Phase 1: Elimination
This is the initial, most restrictive phase of the AIP diet. It involves removing foods and substances commonly linked to inflammation and immune responses to calm the immune system and support gut healing. This phase typically lasts 30 to 90 days, or until symptoms improve.
Foods to Eliminate During AIP
The elimination phase requires removing various food groups, including grains (both gluten-containing and non-gluten), legumes (beans, lentils, soy), all dairy products, and eggs. Nightshade vegetables such as tomatoes and peppers, nuts, seeds, and seed-based spices are also excluded. Processed foods, refined sugars, industrial seed oils, alcohol, and coffee are also eliminated.
Foods to Focus on During Elimination
During this phase, the diet emphasizes nutrient-dense foods like high-quality proteins (wild-caught fish, grass-fed meats), a wide variety of non-nightshade vegetables, and healthy fats such as avocado and coconut oil. Fermented foods and bone broth are encouraged for gut health, along with non-seed-based herbs and spices.
Phase 2: Reintroduction
Once symptoms have improved, the systematic reintroduction of foods begins. This phase is vital for identifying individual food sensitivities. Foods are reintroduced one at a time over several days, with careful monitoring for symptom recurrence. Reintroduction often starts with foods less likely to cause a reaction.
How to Reintroduce Foods
The reintroduction process involves starting with a small amount of a chosen food and observing for any reaction. If no immediate symptoms appear, a larger portion is consumed, followed by a waiting period of several days to monitor for delayed reactions. If no symptoms occur, the food is considered tolerated. If symptoms return, the food is removed again. This process is repeated for each food.
Phase 3: Maintenance
The final phase is a personalized, long-term diet based on the successful reintroductions. Foods that caused reactions are avoided, while well-tolerated foods are included. This phase is dynamic, as food tolerances can change, and periodic re-evaluation may be necessary.
AIP vs. Standard Paleo
The AIP diet is a stricter variation of the standard Paleo diet, specifically designed for individuals with autoimmune conditions. Key differences include AIP's more extensive initial restrictions, elimination of foods allowed in Paleo (like eggs and nightshades), and its structured reintroduction process aimed at creating a personalized diet. The goal of AIP is to identify triggers and create a sustainable, personalized diet, unlike Paleo's focus on a long-term pattern based on ancestral eating.
| Feature | Autoimmune Protocol (AIP) Diet | Standard Paleo Diet |
|---|---|---|
| Purpose | To heal the gut and reduce inflammation associated with autoimmune diseases. | To promote general health by eating like our Paleolithic ancestors. |
| Initial Restrictions | More extensive. Eliminates grains, legumes, dairy, eggs, nightshades, nuts, and seeds. | Less restrictive. Eliminates grains, legumes, and dairy, but allows nuts, seeds, and nightshades. |
| Structure | Strict elimination phase followed by a structured reintroduction phase. | Lacks a formal reintroduction process. |
| Goal | To identify individual food triggers and create a personalized, sustainable diet. | To adhere to a specific dietary pattern long-term. |
Conclusion
The Autoimmune Protocol is a structured, three-phase approach for managing autoimmune symptoms through dietary changes. It begins with an elimination phase to remove potential triggers and reduce inflammation, followed by a reintroduction phase to identify specific food sensitivities. The final maintenance phase establishes a personalized, long-term diet based on individual tolerance. Due to its restrictive nature, consulting with a healthcare professional or registered dietitian is highly recommended to ensure nutritional needs are met and to optimize outcomes. Authoritative sources like the National Institutes of Health can offer further research on AIP.
