What Diet Is Closest to AIP? Comparing the Autoimmune Protocol to Paleo

October 18, 2025 •

4 min read

According to autoimmune health experts, the Paleo diet is the foundational template for the more restrictive autoimmune protocol (AIP), making it the diet most closely related to AIP. Both diets emphasize whole foods and the elimination of modern processed items, but AIP takes further steps to remove specific potential immune triggers for those with autoimmune conditions.

Quick Summary

The Paleo diet is the closest template to AIP, as AIP is considered its stricter, more targeted extension. This guide outlines their key differences, including restrictions and reintroduction phases, and compares them to other protocols.

Key Points

Paleo is the closest model: The Paleo diet serves as the direct foundation for the AIP protocol, sharing core principles of whole, unprocessed foods.
AIP is more restrictive: Unlike Paleo, the AIP elimination phase strictly removes eggs, nuts, seeds, and nightshade vegetables to target specific autoimmune triggers.
AIP has a reintroduction phase: AIP is not a permanent diet but a structured process to identify individual food sensitivities, unlike the more general, long-term Paleo approach.
Low FODMAP targets gut issues: The Low FODMAP diet shares some overlap with AIP but focuses specifically on fermentable carbohydrates to manage IBS and other digestive symptoms.
Whole30 is a short-term reset: Whole30 is similar to Paleo and AIP as a short-term elimination diet but is less restrictive than AIP and not specifically designed for autoimmune conditions.
A phased approach is possible: Many functional medicine practitioners suggest starting with a less restrictive diet, like Paleo, before moving to the stricter AIP if symptoms persist.

The Autoimmune Protocol (AIP) is an elimination diet designed specifically to help individuals manage autoimmune diseases by reducing inflammation and supporting gut health. While its restrictions can feel overwhelming, understanding that AIP is an extension of the Paleo diet helps clarify its origins and purpose. For most people, Paleo serves as the immediate answer to the question: what diet is closest to AIP?

Paleo vs. AIP: An Extension, Not a Contradiction

The fundamental principles of the Paleo diet are what form the base of the AIP protocol. Both dietary approaches prioritize whole, nutrient-dense foods that mimic what human ancestors might have eaten before the rise of agriculture. This means a focus on high-quality meats, fresh fruits, and vegetables while eliminating grains, dairy, refined sugars, and processed foods. The key difference, however, lies in AIP's additional and temporary eliminations aimed at calming an overactive immune system.

The Core Differences in Food Restrictions

During the elimination phase of the AIP diet, the following foods are also removed, unlike in the standard Paleo approach:

Eggs: Especially egg whites, which can be a common trigger for some individuals with autoimmune conditions.
Nuts and Seeds: Including seed-based spices and derivatives like coffee and cocoa.
Nightshade Vegetables: This family includes tomatoes, potatoes (except sweet potatoes), eggplant, and peppers.
Alcohol and NSAIDs: Both are restricted due to their potential to irritate the gut lining.

Structured Elimination and Reintroduction

Another major distinction is the structure. The AIP diet is not a long-term eating plan but a methodical process consisting of two main phases:

The Elimination Phase: A strict period, typically lasting 30-90 days, where all potential trigger foods are removed to allow the body to stabilize and heal.
The Reintroduction Phase: A slow, one-by-one reintroduction of the eliminated foods to pinpoint individual triggers. This personalized approach is crucial for building a sustainable, long-term diet that still avoids specific reactive foods.

Other Elimination Diets Similar to AIP

While Paleo is the closest relative, other elimination and therapeutic diets also share some similarities with AIP in their pursuit of reduced inflammation and improved gut health.

Low FODMAP Diet

Primarily used for managing Irritable Bowel Syndrome (IBS), the low FODMAP diet focuses on restricting fermentable carbohydrates that can cause digestive distress. While it shares some restrictions with AIP (like certain grains and dairy), its core purpose is different, though some individuals may benefit from combining a low FODMAP approach with AIP for symptom control.

GAPS Diet

Standing for Gut and Psychology Syndrome, the GAPS diet is a more intensive protocol that focuses on rebuilding gut health through fermented foods and bone broth. It involves a multi-stage elimination and reintroduction process that can be even more restrictive than AIP in its initial phases.

Whole30 Diet

Like AIP, Whole30 is a short-term elimination diet, typically lasting 30 days. It shares similarities with Paleo by removing grains, dairy, legumes, and refined sugars. However, it's less strict than AIP as it still allows eggs, nightshades, nuts, and seeds. Both Whole30 and AIP have reintroduction phases, but Whole30 is less focused on autoimmune triggers specifically.

Comparison of Diets Closest to AIP


Feature	AIP (Autoimmune Protocol)	Paleo Diet	Low FODMAP Diet	Whole30 Diet
Core Goal	Reduce inflammation in autoimmune conditions via gut healing	Improve general health through ancestral eating principles	Manage digestive symptoms of IBS by limiting fermentable carbs	Reset health and habits over 30 days
Grains	Eliminated	Eliminated	Restricted	Eliminated
Legumes	Eliminated	Eliminated	Restricted	Eliminated
Dairy	Eliminated	Eliminated (some allow ghee)	Restricted	Eliminated
Eggs	Eliminated during elimination phase	Permitted	Permitted	Permitted
Nuts & Seeds	Eliminated during elimination phase	Permitted	Permitted	Permitted
Nightshades	Eliminated during elimination phase	Permitted	Permitted	Permitted
Structured Reintroduction	Yes	No	Yes	Yes (less focused on triggers)
Duration	30-90 day elimination, personalized maintenance	Long-term lifestyle	Short-term elimination with personalization	30-day reset

Making the Best Choice for You

Choosing the right diet depends on your individual health needs and goals. If you have an autoimmune condition, starting with a standard Paleo diet can be a sensible first step to see if it offers symptomatic relief. If more targeted intervention is needed, transitioning to the stricter AIP for a limited time can help identify specific triggers. The Low FODMAP diet is another option, particularly if digestive issues are the primary concern, and it can be combined with Paleo or AIP protocols. The Whole30 provides a shorter, less targeted reset.

A Step-by-Step Approach

When exploring these options, consider the following progression, often recommended by functional health practitioners:

Start with a less restrictive diet, like Paleo. See if a general elimination of processed foods, grains, and dairy provides benefits.
Move to AIP if symptoms persist. If Paleo isn't enough, AIP's stricter protocol can help identify more specific food triggers.
Use Low FODMAP for specific digestive issues. If bloating, gas, or IBS-like symptoms are a problem, a Low FODMAP protocol can be followed alongside or after a Paleo or AIP protocol to identify carbohydrate triggers.

Conclusion

While various dietary approaches aim to reduce inflammation, the Paleo diet stands out as the most direct ancestor of the Autoimmune Protocol. By building on Paleo's foundation of whole, unprocessed foods, the AIP diet introduces a more intensive and structured elimination-and-reintroduction process, targeting common autoimmune triggers like eggs, nightshades, nuts, and seeds. For those with autoimmune conditions, Paleo can be a powerful first step, and the AIP diet offers a focused, data-driven pathway for identifying the specific food sensitivities that might be driving symptoms. Always consult a healthcare provider or a registered dietitian before making significant dietary changes, especially if you have an underlying health condition.

Learn more about the Autoimmune Protocol and its phases at the Healthline beginner's guide.

Frequently Asked Questions

No, while closely related, the Paleo diet is not the same as the AIP diet. AIP is a stricter extension of Paleo, additionally eliminating eggs, nuts, seeds, nightshades, and other common immune triggers during its elimination phase.

The AIP elimination phase is temporary, typically lasting 30 to 90 days. The goal is to reintroduce foods one by one to determine personal tolerance, resulting in a personalized, sustainable long-term diet that is less restrictive than the initial phase.

During the initial elimination phase of AIP, eggs are strictly avoided because the proteins, particularly in egg whites, can trigger immune responses in sensitive individuals. Eggs are only reintroduced later in the protocol to test for tolerance.

The Low FODMAP diet differs from AIP by targeting fermentable carbohydrates to address IBS symptoms, while AIP focuses on systemic inflammation from autoimmune triggers. Both are elimination diets, but they restrict different foods for different reasons, although some overlap exists.

The main difference is the targeted purpose. AIP is a highly targeted protocol for identifying autoimmune triggers, while Whole30 is a general 30-day reset. AIP's elimination phase is more restrictive, banning eggs, nuts, seeds, and nightshades, which are permitted on Whole30.

Many experts suggest starting with a standard Paleo diet first, as it is less restrictive and may resolve some symptoms. If that isn't enough, moving to the stricter AIP protocol can help identify more specific triggers.

Research on the AIP diet is still emerging, but small studies have shown promising results for reducing symptoms in autoimmune conditions like inflammatory bowel disease (IBD) and Hashimoto's thyroiditis. However, the data is not yet extensive, so it is often considered a therapeutic protocol.