What Does AIP Include? A Comprehensive Guide to the Autoimmune Protocol

A 2017 study demonstrated that participants with inflammatory bowel disease (IBD) who followed the Autoimmune Protocol (AIP) diet experienced significant improvements in disease symptoms and quality of life. But what does AIP include exactly? The diet is divided into a strict elimination phase and a reintroduction phase to help individuals identify and manage food triggers.

Quick Summary

The Autoimmune Protocol (AIP) includes an elimination phase where common inflammatory foods such as grains, dairy, and eggs are removed, followed by a reintroduction phase to pinpoint individual triggers. This specialized approach focuses on nutrient-dense foods to support gut health and reduce inflammation.

Key Points

• Foods to include: During the elimination phase, focus on quality meats, fish, most vegetables, fruits, healthy fats, bone broth, and fermented foods.

• Foods to avoid: Common triggers like grains, legumes, dairy, nightshades, nuts, seeds, eggs, and processed foods are excluded initially.

• Phased approach: The diet involves an elimination phase (30-90 days), a reintroduction phase, and a maintenance phase to customize your long-term plan.

• Beyond diet: Sleep, stress management, and moderate movement are also critical components of the AIP protocol for reducing inflammation.

• Professional guidance is key: Due to its restrictive nature, it's recommended to work with a healthcare professional to avoid nutrient deficiencies and ensure success.

• Different from Paleo: AIP is a stricter form of the Paleo diet, excluding additional foods like eggs, nuts, and nightshades to better address autoimmune issues.

• Personalization is the goal: The purpose is to identify your unique food sensitivities to build a sustainable, less restrictive diet for the long term.

The Autoimmune Protocol (AIP) is an eating plan designed to help manage symptoms of autoimmune diseases by focusing on nutrient-dense foods while eliminating potential inflammatory triggers. AIP has gained attention for its potential to support gut health and reduce systemic inflammation that is often associated with conditions like Hashimoto's, rheumatoid arthritis, and IBD. The diet is structured in two main phases: the strict elimination phase and the gradual reintroduction phase.

The Elimination Phase: What is Included and Excluded

The elimination phase of AIP is typically the most restrictive, lasting 30 to 90 days or until symptoms improve. Its primary goal is to reduce immune system activity and promote gut healing by removing foods known to cause inflammation and dysbiosis.

Included Foods During the Elimination Phase

During this phase, the diet focuses on nutrient-dense foods that are less likely to trigger an immune response. Allowed foods include high-quality meats, poultry, and organ meats, as well as wild-caught fish and shellfish rich in omega-3s. Most vegetables are included, with the exception of nightshades, alongside moderate amounts of fresh fruit. Healthy fats like avocado, olive, and coconut oil are permitted, as are non-dairy fermented foods and bone broth for gut support. Many herbs and spices are allowed, but those from seeds or nightshades should be avoided. Small amounts of natural sweeteners like honey and maple syrup can also be used.

Excluded Foods During the Elimination Phase

To reduce potential inflammation, several food groups are strictly excluded in the AIP elimination phase. This includes all grains, legumes, and dairy products. Eggs, nuts, seeds (and seed-based spices), and nightshade vegetables (tomatoes, potatoes, eggplant, peppers) are also removed. Refined sugars, processed foods, artificial sweeteners, coffee, and alcohol are also avoided.

AIP vs. Paleo Diet

AIP originated from the Paleo diet but is significantly more restrictive to address autoimmune conditions specifically.

Feature	Autoimmune Protocol (AIP)	Paleo Diet
Primary Goal	Reduce inflammation and autoimmune symptoms through gut healing.	Promote overall health by eating like hunter-gatherers.
Elimination Phase	Includes a mandatory elimination and reintroduction process.	No structured elimination or reintroduction phase.
Eggs	Excluded in the initial elimination phase.	Generally included.
Nuts and Seeds	Excluded in the initial elimination phase.	Included in most Paleo diets.
Nightshades	Excluded in the initial elimination phase.	Included, with many recipes featuring them.
Grains/Legumes	Excluded.	Excluded.
Dairy	Excluded.	Excluded.

The Reintroduction Phase: A Strategic Process

The reintroduction phase follows the elimination phase and involves slowly adding excluded foods back into the diet one at a time. This methodical process, often involving a food test day followed by observation days, helps individuals identify their specific food sensitivities. Foods are typically reintroduced in an order of increasing likelihood to cause a reaction, starting with less problematic items like egg yolks and progressing to foods like some legumes and nightshades later on. This phase is crucial for creating a personalized, long-term diet.

Lifestyle Considerations Beyond Diet

Beyond dietary changes, lifestyle factors play a significant role in managing autoimmune symptoms while following AIP. Prioritizing 7-9 hours of quality sleep, practicing stress management techniques like meditation or yoga, and engaging in gentle, regular physical activity are all important components of the AIP protocol for supporting overall health and reducing inflammation.

Conclusion: Finding Your Personalized Path to Wellness

What does AIP include? It is a three-phase approach encompassing elimination, reintroduction, and maintenance, designed to help individuals with autoimmune conditions discover and manage their unique food triggers. While the initial elimination phase is restrictive, the goal is to use the reintroduction process to create a sustainable, personalized diet plan that minimizes symptoms. Consulting with a healthcare professional or registered dietitian is highly recommended to ensure nutritional adequacy throughout the process. Support from online communities and resources can also be beneficial on the AIP journey.

References

• NIH.gov: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6892563/
• Healthline: https://www.healthline.com/nutrition/aip-diet-autoimmune-protocol-diet
• WebMD: https://www.webmd.com/diet/autoimmune-protocol-diet

Frequently Asked Questions

What is the primary goal of the AIP diet?

The primary goal of the AIP diet is to reduce inflammation and manage symptoms associated with autoimmune diseases by eliminating food triggers that can contribute to gut dysfunction and immune responses.

How long does the AIP elimination phase typically last?

The elimination phase of the AIP diet can last anywhere from 30 to 90 days, or until the individual experiences a noticeable reduction in their autoimmune symptoms.

Are grains, legumes, and dairy completely eliminated on AIP?

Yes, during the initial elimination phase of AIP, grains, legumes, and all dairy products are completely removed from the diet. Some of these may be reintroduced later in the process.

Can I eat eggs on the AIP diet?

Eggs are excluded during the AIP elimination phase because they are a common food allergen. However, egg yolks are often one of the first foods to be reintroduced during the reintroduction phase.

What about coffee and alcohol on the AIP diet?

Both coffee and alcohol are excluded during the AIP elimination phase due to their potential inflammatory effects. They may be reintroduced later if tolerated.

Is the AIP diet meant for weight loss?

While some people may experience weight loss as a side effect of adopting healthier eating habits and reducing inflammation, the AIP diet's primary purpose is not weight loss but to help manage autoimmune symptoms.

What happens after the elimination phase?

After the elimination phase, you enter the reintroduction phase, where eliminated foods are reintroduced one at a time to identify individual triggers. This allows you to build a personalized diet that includes as many tolerated foods as possible.