What is the 30 Day Autoimmune Reset Diet?

December 25, 2025 •

3 min read

According to a study published in the Journal of Inflammatory Bowel Disorders, participants on an autoimmune protocol diet reported a significant decrease in symptoms. The 30 day autoimmune reset diet is an elimination and reintroduction plan designed to help identify and manage food triggers that contribute to autoimmune symptoms by focusing on gut health and reducing inflammation.

Quick Summary

A comprehensive overview of the autoimmune protocol (AIP) diet, its elimination and reintroduction phases, and its goal of identifying food sensitivities to mitigate autoimmune symptoms through improved gut health.

Key Points

Autoimmune Protocol (AIP) Foundation: The diet is a stricter version of the Paleo diet, removing common inflammatory food triggers to help manage autoimmune conditions.
Focus on Gut Healing: A central principle is repairing the gut lining, which is believed to reduce systemic inflammation and an overactive immune response.
Elimination Phase: For a minimum of 30 days, the diet eliminates grains, legumes, dairy, eggs, nuts, seeds, nightshades, and other potential irritants.
Reintroduction Phase: After the elimination phase, foods are systematically reintroduced one at a time to identify which ones trigger a flare-up of symptoms.
Personalized Results: The ultimate goal is not a permanent, highly restrictive diet but a personalized long-term plan based on individual trigger foods.
Lifestyle Component: The protocol also emphasizes lifestyle factors such as stress reduction, proper sleep, and moderate exercise for optimal results.

Understanding the 30 Day Autoimmune Reset Diet

The 30 day autoimmune reset diet, also known as the Autoimmune Protocol (AIP) diet, is a more restrictive version of the Paleo diet. Its primary goal is to identify and manage food triggers that may worsen autoimmune symptoms by removing potentially inflammatory foods for a period and then systematically reintroducing them. This approach is based on the idea that increased intestinal permeability, sometimes referred to as "leaky gut," may play a role in autoimmune conditions by allowing substances into the bloodstream that trigger an immune response. By eliminating common irritants, the diet aims to support gut healing and reduce inflammation. While often called the "30 day" reset, the elimination phase can last longer, depending on individual symptom improvement.

The Science Behind the AIP Diet

The AIP diet's effectiveness is linked to the connection between diet, gut health, and immune function. A significant portion of the immune system is located in the gut, and food choices directly influence gut bacteria and the integrity of the intestinal lining. In autoimmune diseases, the immune system attacks the body's own tissues, causing inflammation. The AIP diet aims to foster a healthy gut microbiome, which can help regulate the immune system and decrease inflammation. Early studies on conditions like Hashimoto's and Inflammatory Bowel Disease (IBD) suggest that the AIP can reduce symptoms and improve quality of life, but more research is needed.

Phase 1: The Elimination Phase (The 30 Day Reset)

This initial phase is highly restrictive, removing foods thought to promote inflammation or immune responses. Foods to eliminate include:

Grains, legumes, and dairy products.
Eggs, nuts, and seeds (including seed-based spices and coffee).
Nightshade vegetables (tomatoes, potatoes, peppers, eggplant).
Refined sugars, processed foods, food additives, and processed oils.
Alcohol and caffeine.

During this phase, the diet focuses on nutrient-dense foods like:

Grass-fed meats, wild-caught fish, and poultry.
A variety of non-nightshade vegetables.
Healthy fats like avocado and olive oil.
Bone broth.
Non-dairy fermented foods.
Fruits in moderation.

Phase 2: The Reintroduction Phase

After symptoms improve, the reintroduction phase helps identify personal triggers. Foods are reintroduced one at a time using a structured process.

Select a food group to reintroduce.
Consume a small amount multiple times in one day.
Monitor for symptoms over the next 5-7 days.
Maintain a food journal to record reactions.
If no reaction occurs, the food is likely tolerated. If symptoms return, avoid that food and try reintroducing a different one later.

Comparing the AIP Diet to Other Elimination Diets


Feature	AIP (30 Day Autoimmune Reset)	Whole30	Paleo Diet
Primary Goal	Reduce autoimmune symptoms, heal gut, identify triggers.	Reset eating habits, identify sensitivities.	Emphasize whole foods, eliminate grains, legumes, dairy.
Key Differences	Most restrictive; eliminates eggs, nuts, seeds, nightshades.	Strict 30-day, no cheating; less restrictive than AIP.	Foundation of AIP; generally less restrictive, may allow eggs.
Reintroduction	Meticulous, systematic after symptom relief.	Systematic after 30 days.	Not a formal part of standard Paleo.

Is the 30 Day Autoimmune Reset Diet Right for You?

The AIP diet can be a valuable tool for those with autoimmune conditions seeking to manage symptoms beyond conventional treatments. It can provide a sense of control over a condition that can feel unpredictable. However, its highly restrictive nature means it's not suitable for everyone, particularly those prone to disordered eating, and it requires guidance from a healthcare professional. The protocol demands dedication and planning to ensure nutritional needs are met. Focusing on the variety of permissible foods can be helpful.

Conclusion

The 30 day autoimmune reset diet, or AIP, is an elimination and reintroduction diet aimed at reducing inflammation and managing autoimmune symptoms by supporting gut healing and identifying individual food sensitivities. While research is ongoing, initial results and anecdotal evidence suggest it can lead to significant improvements in symptoms like pain and fatigue. For individuals with autoimmune conditions, the AIP can be an empowering strategy to improve their health and well-being, though it should be undertaken with professional guidance.

For more information on the phases and food lists, resources like the Healthline guide are available.

Frequently Asked Questions

The main goal is to reduce inflammation and manage the symptoms of autoimmune diseases by healing the gut and identifying individual food triggers through a structured elimination and reintroduction process.

The elimination phase removes grains, legumes, dairy, eggs, nightshade vegetables, nuts, seeds, refined sugars, alcohol, and certain food additives.

You can eat a wide variety of nutrient-dense foods, including grass-fed meats, wild-caught fish, non-nightshade vegetables, healthy fats, bone broth, fermented foods, and limited amounts of fruit.

While the name suggests 30 days, the elimination phase often lasts between 30 and 90 days, or until a noticeable improvement in symptoms is achieved.

After experiencing symptom relief, you reintroduce foods one by one over several days while monitoring for adverse reactions. Keep a food journal to track your body's response.

No, it is not a cure. The AIP diet is a tool for managing symptoms and reducing inflammation, but it should be considered a part of a broader treatment plan with medical guidance.

Individuals who are pregnant, underweight, malnourished, or have a history of eating disorders should avoid this highly restrictive diet. Always consult a healthcare professional before starting.