What is the inflammatory protocol diet?

December 10, 2025 •

4 min read

According to a 2024 study, many individuals with autoimmune conditions experience relief from symptoms like joint pain and fatigue by following the autoimmune protocol (AIP) diet. The AIP is a structured, three-phase eating plan designed to help identify and manage food triggers that can exacerbate inflammation in the body.

Quick Summary

The inflammatory protocol, or AIP diet, is a phased elimination diet that removes common food triggers to reduce inflammation and autoimmune symptoms. It promotes nutrient-dense foods to support gut healing and aims to create a personalized, long-term dietary plan.

Key Points

Three-Phase Approach: The AIP diet starts with a strict elimination phase to reduce inflammation, followed by a systematic reintroduction to identify triggers, and finally a maintenance phase for a personalized long-term plan.
Focus on Gut Healing: By eliminating potential irritants and promoting nutrient-dense foods like bone broth and fermented vegetables, the AIP aims to heal the gut lining, which is often compromised in autoimmune disease.
Foods to Avoid: Common inflammatory foods removed in the elimination phase include grains, dairy, eggs, nightshade vegetables, nuts, and processed sugars.
Foods to Embrace: The diet encourages nutrient-rich foods such as leafy greens, colorful fruits, high-quality meats, wild-caught fish, and healthy fats like olive and avocado oil.
Personalization is Key: The reintroduction phase is crucial for tailoring the diet to an individual's specific needs, determining which foods can be safely added back and which should be avoided long-term.
Consult a Professional: Due to its restrictive nature, it is highly recommended to consult with a dietitian or doctor to ensure nutritional needs are met and the protocol is followed safely.
Evidence for Autoimmune Conditions: Small studies have shown positive results for managing symptoms in conditions like inflammatory bowel disease (IBD) and Hashimoto's thyroiditis.

The inflammatory protocol diet, most commonly known as the Autoimmune Protocol (AIP) diet, is an elimination diet designed to help manage and reduce inflammation and symptoms associated with autoimmune diseases. Unlike a standard anti-inflammatory diet that focuses on adding healthy foods, the AIP is a more restrictive, therapeutic approach that aims to heal the gut and calm the immune system's overactive response. It involves a three-phase process that begins by removing foods believed to cause irritation, followed by a careful reintroduction of those foods to identify personal triggers. This systematic approach allows individuals to build a personalized dietary blueprint for managing their chronic condition long-term.

The Three Phases of the Inflammatory Protocol Diet

Phase 1: The Elimination Phase

This is the most restrictive phase of the AIP and can last between 30 to 90 days, or until a noticeable reduction in symptoms occurs. The goal is to completely remove foods believed to trigger gut inflammation, increase gut permeability, or provoke an immune response. This includes eliminating a wide range of common food groups to give the body's systems a chance to rest and heal.

Foods to eliminate during this phase include:

Grains: Wheat, rice, corn, oats, and all other grains.
Legumes: Beans, lentils, peas, peanuts, and soy products.
Nightshades: Tomatoes, potatoes (white), peppers, and eggplants.
Dairy: Milk, cheese, butter, and all other dairy products.
Eggs: Both the whites and yolks.
Nuts and Seeds: This also includes seed-based spices.
Processed Foods and Refined Sugars: All packaged and sugary foods and drinks.
Certain Fats and Oils: Industrial seed oils like canola, corn, and soybean oil.
Other Items: Coffee, alcohol, and certain food additives.

Phase 2: The Reintroduction Phase

Once symptoms have significantly improved, foods are slowly and systematically reintroduced into the diet, one at a time. This phase requires careful monitoring and a patient approach. The process involves:

Choose One Food: Select a single food to test, for example, an egg yolk.
Trial Period: Eat a small amount and monitor for symptoms over the next several days (typically 5-7 days) before trying another food.
Monitor and Record: Keep a food diary to track any reactions, such as fatigue, joint pain, or digestive issues.
Decision Making: If no reaction occurs, the food can be added back into the diet. If symptoms return, that food should be avoided and tested again at a later time.

Phase 3: The Maintenance Phase

After identifying individual food triggers, the final phase involves building a personalized long-term diet. This includes the foods that were tolerated during reintroduction while continuing to avoid those that caused a reaction. The maintenance phase is less restrictive than the elimination phase, focusing on a diverse, nutrient-dense diet that helps sustain health and minimize flare-ups.

Foods to Eat and Avoid on the AIP Diet

AIP-Friendly Foods (Eat)

Meat and Poultry: High-quality, minimally processed cuts like grass-fed beef, poultry, and organ meats.
Seafood: Wild-caught fish and shellfish, especially those rich in omega-3 fatty acids like salmon and sardines.
Vegetables: A wide variety of non-nightshade vegetables, including leafy greens, broccoli, sweet potatoes, and root vegetables.
Fruits: Fresh fruits in moderation, especially berries, apples, and bananas.
Healthy Fats: Avocado, olive oil, and coconut oil.
Fermented Foods: Non-dairy, non-nightshade fermented vegetables like sauerkraut and kimchi.
Bone Broth: Rich in gelatin, which can support gut healing.
Herbs and Spices: Many herbs and spices are allowed, including turmeric, ginger, and basil.

Foods to Avoid on the AIP Diet (Elimination Phase)

Grains: All types, including wheat, corn, rice, and oats.
Legumes: Beans, lentils, peas, and peanuts.
Dairy: All dairy products, including milk, cheese, and butter.
Eggs: Both egg whites and yolks.
Nightshade Vegetables: Tomatoes, peppers, potatoes, and eggplant.
Nuts and Seeds: All varieties, including flours and butters made from them.
Refined Sugars and Processed Foods: Candies, soda, packaged snacks, and other ultra-processed items.
Industrial Oils: Canola, corn, and vegetable oils.
Alcohol and Coffee: All forms.

Comparison: AIP vs. Mediterranean Diet


Feature	Inflammatory Protocol Diet (AIP)	Mediterranean Diet
Purpose	Therapeutic elimination for autoimmune disease.	Broad health promotion and inflammation reduction.
Restrictiveness	Highly restrictive in the initial phase.	Inclusive, focuses on whole foods rather than elimination.
Eliminated Foods	Grains, legumes, dairy, eggs, nightshades, nuts, and seeds.	Limits processed foods, added sugars, and red meat.
Included Foods	Nutrient-dense meats, fish, vegetables (non-nightshade), fruits, healthy fats, and fermented foods.	Abundant fruits, vegetables, whole grains, fish, olive oil, and moderate dairy/poultry.
Duration	Multi-phase (elimination, reintroduction, maintenance), potentially indefinite based on personal triggers.	Long-term, sustainable eating pattern.

Conclusion: A Path to Healing and Understanding

The inflammatory protocol diet is a highly structured, multi-phase eating plan designed to help individuals with autoimmune diseases identify and manage food triggers. By eliminating common inflammatory foods and systematically reintroducing them, the AIP empowers people to create a personalized, long-term diet that can lead to reduced symptoms and improved quality of life. It emphasizes nutrient-dense foods, gut healing, and holistic wellness practices like stress management and sleep. While restrictive, especially in the initial phase, the ultimate goal is not permanent deprivation but a deeper understanding of one's body and its specific needs. As always, consulting a healthcare provider or a registered dietitian before starting any restrictive diet is crucial to ensure proper nutrition and safety. This therapeutic approach offers a powerful tool for those seeking to gain control over their autoimmune and inflammatory conditions.

Frequently Asked Questions

The primary goal is to identify and eliminate food triggers that cause inflammation and exacerbate autoimmune disease symptoms by healing the gut and calming the immune system.

The elimination phase typically lasts for 30 to 90 days, or until the individual experiences a noticeable reduction in their symptoms.

During this phase, foods are systematically added back one at a time, with a monitoring period of several days. This helps identify which specific foods trigger a negative reaction.

No, the AIP diet is more restrictive and therapeutic, designed for specific autoimmune conditions, while a standard anti-inflammatory diet is a broader, less-restrictive eating pattern.

No, all grains, including wheat, rice, corn, and oats, are eliminated during the initial phase of the AIP diet.

No, coffee and alcohol are typically eliminated during the initial phase to help reduce systemic inflammation.

If you accidentally consume a trigger food, you should return to the elimination phase until your symptoms subside before beginning the reintroduction process again.