What is the A and P Diet? Unpacking the Autoimmune Protocol (AIP)

An estimated 20 million people in the United States have an autoimmune condition, where the immune system mistakenly attacks healthy cells, causing chronic inflammation. The term 'A and P diet' is likely a misinterpretation of the Autoimmune Protocol (AIP) diet, a therapeutic approach designed to help manage these conditions.

Quick Summary

The AIP diet is a therapeutic elimination protocol aimed at identifying individual food triggers and supporting gut health to reduce systemic inflammation associated with autoimmune diseases.

Key Points

• Misnomer Clarification: The 'A and P diet' is most likely a misnomer for the Autoimmune Protocol (AIP) diet, a therapeutic elimination plan for autoimmune conditions.

• Three-Phase Process: The AIP diet involves a short-term elimination phase, a careful reintroduction phase, and a long-term maintenance phase.

• Restrictive Elimination: The initial phase removes grains, legumes, dairy, eggs, nightshades, nuts, seeds, and processed foods to calm the immune system.

• Nutrient-Dense Focus: The diet emphasizes whole foods like high-quality meats, fish, non-nightshade vegetables, and bone broth to provide essential nutrients and support gut healing.

• Personalized Results: The reintroduction phase is key to identifying an individual's specific food triggers, allowing for a personalized and less restrictive long-term diet.

• Requires Guidance: Due to its restrictive nature, the AIP diet should be undertaken with the guidance of a healthcare professional to prevent nutrient deficiencies and ensure sustainability.

Clarifying the 'A and P' Diet Misconception

When people search for the 'A and P diet,' they are typically referring to the Autoimmune Protocol, more commonly known as the AIP diet. The AIP diet is a specialized version of the Paleo diet, which eliminates a broader range of foods that are potential triggers for inflammation and autoimmune responses. The goal is to provide a framework for individuals with autoimmune conditions to identify and manage food sensitivities.

The Purpose of the Autoimmune Protocol (AIP) Diet

The AIP diet operates on the premise that a compromised gut lining, often referred to as 'leaky gut,' can allow toxins and bacteria to pass into the bloodstream, triggering an inflammatory immune response. The diet aims to heal the gut and calm the immune system by eliminating foods that are most likely to cause irritation or immune dysfunction. By focusing on nutrient-dense, whole foods, the AIP diet helps to correct potential nutrient deficiencies, regulate hormones, and improve gut flora. While not a cure, it is used as a tool to help reduce symptoms and improve quality of life for those with conditions like inflammatory bowel disease (IBD), rheumatoid arthritis, and Hashimoto's thyroiditis.

The Three Phases of the AIP Diet

The AIP diet is a structured process with three distinct phases designed to promote long-term healing and dietary personalization.

1. Elimination Phase

This is the most restrictive phase, lasting a minimum of 30 days, or until a significant improvement in symptoms is noticed, often between 30 and 90 days. During this time, all potentially inflammatory or immune-triggering foods are removed from the diet. The strict list of foods to avoid includes grains, legumes, dairy, eggs, nuts, seeds, nightshade vegetables, processed sugars, alcohol, coffee, and food additives. The diet emphasizes nutrient-dense foods such as:

• High-quality animal proteins (grass-fed meat, wild-caught fish, organ meats)
• A wide variety of vegetables (excluding nightshades)
• Fruits (in moderation)
• Healthy fats (avocado, coconut, olive oil)
• Bone broth
• Non-dairy fermented foods (sauerkraut, kombucha)
• Non-seed based herbs and spices

2. Reintroduction Phase

Once symptoms have improved, eliminated foods are systematically reintroduced, one at a time, to test for individual reactions. The reintroduction process is methodical, with a single food tested over a 5-7 day period while monitoring for symptoms like joint pain, fatigue, skin rashes, or digestive issues. This process is crucial for identifying personal food triggers and creating a sustainable, long-term diet that is as varied as possible. Reintroductions are often done in stages, beginning with foods least likely to cause a reaction (like egg yolks or ghee) and progressing to those considered more challenging.

3. Maintenance Phase

The final phase is a personalized, long-term eating plan based on the results of the reintroduction phase. Individuals continue to avoid foods identified as triggers during reintroduction, while regularly consuming the foods they tolerate well. The maintenance phase focuses on sustaining health gains and preventing future autoimmune flare-ups.

AIP vs. Paleo vs. Standard Diet

To understand the nuances of the AIP diet, it helps to compare it with other popular dietary patterns.

Feature	Autoimmune Protocol (AIP) Diet	Paleo Diet	Standard Western Diet
Primary Goal	Therapeutic elimination to heal the gut and reduce inflammation associated with autoimmune diseases	Promote general health and well-being by eating like hunter-gatherer ancestors	Convenience, variety, and taste; often includes processed foods
Core Food Groups	Nutrient-dense whole foods like meats, fish, fruits, vegetables (non-nightshade), healthy fats, fermented foods, bone broth	Whole foods like meats, fish, fruits, vegetables, nuts, seeds	All food groups, including grains, processed foods, and refined sugars
Foods to Avoid	Grains, legumes, dairy, eggs, nuts, seeds, nightshades, refined sugars, alcohol, processed foods	Grains, legumes, dairy, processed foods, refined sugars	Minimal restrictions, with a high prevalence of processed and inflammatory foods
Phases	Strict, structured elimination and reintroduction phases	No formal elimination or reintroduction phases	No structured phases

Potential Benefits and Drawbacks

Potential Benefits:

• Symptom Reduction: Many people report significant improvements in symptoms like fatigue, brain fog, joint pain, and digestive issues.
• Improved Gut Health: The emphasis on whole foods and removal of irritants helps to support the healing of the gut lining.
• Increased Energy Levels: Reducing inflammation and improving nutrient absorption can lead to a boost in overall energy.
• Personalized Approach: The reintroduction phase helps individuals discover their unique dietary triggers, creating a customized and sustainable eating plan.

Potential Drawbacks:

• Highly Restrictive: The elimination phase is very restrictive, making it challenging to follow consistently, especially in social situations.
• Risk of Nutrient Deficiencies: Long-term or poorly managed elimination can lead to deficiencies in nutrients found in excluded food groups, like fiber from legumes or calcium from dairy.
• Social Challenges: Dining out or attending social events can become difficult due to the food restrictions, potentially leading to stress or isolation.
• Not a Universal Cure: While beneficial for some, the AIP diet does not guarantee a reduction in symptoms for all individuals with autoimmune conditions.

Who Should Consider the AIP Diet?

The AIP diet is specifically designed for individuals with autoimmune diseases, including Crohn's disease, ulcerative colitis, rheumatoid arthritis, and Hashimoto's. However, its highly restrictive nature requires careful consideration. It is strongly recommended to work with a qualified health professional, such as a registered dietitian, before beginning the AIP diet to ensure nutritional needs are met and to receive proper guidance through all phases. This is especially important for pregnant or underweight individuals, or those with a history of eating disorders.

Conclusion

The Autoimmune Protocol (AIP) diet is a therapeutic elimination strategy, not a permanent restrictive diet, aimed at helping individuals with autoimmune conditions reduce inflammation and identify specific food triggers. By systematically eliminating and reintroducing foods, participants can create a personalized and sustainable eating pattern that supports gut health and minimizes symptoms. While research is still emerging, many report promising results. It remains a powerful tool when approached mindfully and with professional guidance to maximize its benefits while mitigating its challenges.

Learn more about the AIP diet and its application on Healthline.com

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 identifying and eliminating individual food triggers.

How long does the AIP diet take?

The elimination phase of the AIP diet typically lasts between 30 and 90 days, or until symptoms improve. The reintroduction and maintenance phases can take much longer, depending on the individual's progress.

Is the AIP diet meant to be followed long-term?

No, the initial, highly restrictive elimination phase is not meant to be followed long-term. The goal is to progress to a less restrictive, personalized maintenance phase based on the foods you tolerate.

What foods are avoided during the elimination phase of the AIP diet?

During the elimination phase, foods like grains, legumes, dairy, eggs, nuts, seeds, nightshade vegetables, alcohol, and refined sugars are avoided.

Why are eggs and nightshades eliminated on the AIP diet?

Eggs and nightshade vegetables (like tomatoes and potatoes) are excluded because they are common sources of immune-triggering compounds that can provoke an inflammatory response in sensitive individuals.

How do you reintroduce foods on the AIP diet?

After the elimination phase, foods are reintroduced one at a time over a 5-7 day period, with small, controlled portions. This process helps to identify specific food triggers by monitoring for any returning symptoms.

Are there any risks to following the AIP diet?

Yes, risks can include the potential for nutrient deficiencies due to strict elimination, social challenges, and the diet being difficult to sustain for some individuals without professional guidance.