By An Introduction to the Autoimmune Protocol
Although typically more rigorous, an Autoimmune Protocol (AIP) diet plan may resemble the paleo diet. It primarily involves avoiding certain items that can exacerbate inflammation and gradually reintroducing them as symptoms subside.
The goal of the AIP diet is to reduce pain, inflammation, and other symptoms associated with autoimmune conditions such as rheumatoid arthritis, celiac disease, inflammatory bowel disease (IBD), and lupus.
Many individuals who have followed the Autoimmune Protocol diet report feeling better overall and experiencing fewer common autoimmune disease symptoms, such as joint pain, stomach discomfort, and fatigue. While there is considerable research supporting this diet, it remains somewhat restrictive.
In this article, we will explore what the AIP diet is, including scientific studies and the current understanding of autoimmune disease symptoms.
Exploring the Autoimmune Protocol Diet
The Autoimmune Protocol (AIP) is a specific dietary strategy designed to help control and reduce the symptoms of autoimmune disorders, such as rheumatoid arthritis, Hashimoto’s thyroiditis, and inflammatory bowel disease (IBD), among others.
Autoimmunity occurs when the body’s immune system mistakenly targets its own tissues, reacting to what it perceives as external invaders. While we rely on our immune system to combat real threats like bacteria and viruses, autoimmunity causes the immune response to become dysregulated, leading to tissue damage and inflammation.
History and objectives
The original creator of the AIP diet was Dr. Loren Cordain, a researcher who studied the origins of autoimmune diseases, dietary habits, and evolutionary medicine. He believed that individuals with autoimmune conditions could experience inflammation as a result of consuming certain foods. By removing these foods from the AIP diet food list, it may be possible to manage and alleviate some of these issues.
A Scientific Approach to the AIP Diet
Impact on the Immune System
The AIP diet aims to reduce inflammation by temporarily eliminating potential inflammatory dietary triggers. This helps the immune system and gut-intestinal barrier return to a more balanced, less inflammatory state, which can reduce symptoms and repair damaged tissue.
Key Studies and Discoveries
Most of the current research on the Autoimmune Protocol diet focuses on its effects on individuals with Hashimoto’s thyroiditis and inflammatory bowel disease (IBD). Studies suggest that following the diet can improve inflammation markers, IBD disease activity, and overall quality of life. However, more research is needed to validate these findings and determine whether the AIP diet is beneficial for other autoimmune diseases.
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What Does Autoimmune Disease Mean?
The immune system becomes unable to distinguish between actual threats and the body’s cells, leading to autoimmune diseases. When the immune system attacks the body’s cells and organs, it can result in long-term damage and ongoing health issues. In Type 1 diabetes, for example, the immune system attacks the pancreas cells, permanently impairing their ability to produce insulin. Once diagnosed, individuals with Type 1 diabetes require lifelong insulin injections.”
- Celiac disease
- Crohn’s disease
- Hashimoto’s thyroiditis
- Lupus
- Multiple sclerosis
- Rheumatoid arthritis
- Sjögren’s syndrome
- Transverse myelitis
- Ulcerative colitis
More people are being diagnosed with autoimmune disorders than can be explained by genetics alone. While genes certainly play a role in autoimmune diseases, nutrition may also have a significant impact.
Food as a factor in autoimmune disease
Our dietary choices can have one of the most significant and controllable effects on our risk of developing autoimmune diseases. While our genes may make us more genetically predisposed to these conditions, nutrition plays a crucial role in our overall health. Today, we no longer overlook the impact of diet on autoimmune diseases.
Take celiac disease, for example – the only treatment for this autoimmune condition is nutrition. We know that the gluten-free diet used to manage celiac disease positively influences a person’s microbiome (gut flora). The gut microbiota plays a vital role in regulating the immune system. But what about other autoimmune conditions? Researchers are increasingly investigating diet as a supplementary treatment for autoimmune diseasesStudies show that individuals with autoimmune diseases can benefit from a healthy, diverse population of gut bacteria. The autoimmune diet significantly impacts the diversity of bacteria in the gut, with specific dietary changes shown to enhance microbial variety. A greater diversity of gut microorganisms is beneficial for overall health. The AIP diet, in particular, focuses on foods that promote this diversity to help modify the body’s immune response.
The different phases of the autoimmune protocol diet
There are two stages to the autoimmune protocol diet: the elimination phase and the reintroduction phase.
The elimination phase
The first stage of the AIP diet is known as the elimination phase. During this phase, you eliminate foods and medications that may trigger immune reactions, disrupt the balance of beneficial and harmful bacteria in the gut, or cause inflammation.
- At this stage, avoid foods like grains, legumes, nuts, seeds, nightshade vegetables, eggs, and dairy completely.
- Avoid refined and processed sweets, oils, alcohol, caffeine, tobacco, and several medications, including non-steroidal anti-inflammatory drugs (NSAIDs).
- Ibuprofen, naproxen, diclofenac, and high-dose aspirin are examples of NSAIDs.
On the positive side, this phase encourages the consumption of slightly processed meats, fermented foods, bone broth, and fresh, nutrient-dense foods. It also emphasizes the importance of improving lifestyle factors such as stress management, sleep, and exercise.
The elimination phase typically continues until the person notices a significant reduction in symptoms. The duration can vary, but most people stay in this phase for 30 to 90 days. Some individuals may start to see improvements as early as the first three weeks.”
The Reintroduction Phase
The reintroduction phase might start after the elimination phase, once symptoms disappear.
The process of reintroducing food
Reintroducing the foods you avoided one at a time helps you determine if you can tolerate them without triggering sensitivity symptoms. While there are various recommended methods for reintroducing foods, the process generally follows these steps:
Start by reintroducing one food at a time, usually in small amounts throughout the day. Afterward, avoid that food, along with any newly reintroduced foods, for at least one day and up to three days. These “washout days” allow you to identify any symptoms and link them to the reintroduced food.
For each new reintroduction trial, you can choose a food from a different food group or category. For example, you might begin by reintroducing dairy products like yogurt, then try eggs a few days later, followed by almonds, and so on.
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Monitoring reactions and keeping a record.
Observe for any immediate reactions within 15 to 20 minutes of reintroducing a food. You may experience symptoms such as skin rashes, congestion, headaches, fatigue, bloating, or oral discomfort. If any symptoms appear, stop consuming the food, avoid it in the future, and consider reintroducing it later after resuming other foods.
If there’s no immediate reaction, plan to consume small portions of the food several times throughout the day. During the following “washout days,” monitor all aspects and document any reactions.
Maintenance
The final phase of the AIP diet builds on the lessons learned from the first two stages and incorporates them into a long-term maintenance strategy. This phase is marked by more flexibility and variety in the diet.
For example, if certain foods are causing undesirable symptoms, you may want to continue avoiding them, even if others can tolerate them. Conversely, you can occasionally consume small amounts of certain foods that are otherwise restricted.
Gardinier suggests that during this phase, it’s okay to deviate from the diet for special occasions or travel, especially for those who only experience mild to moderate symptoms with identified trigger foods. However, if those foods significantly disrupt your daily life and ability to function, it may not be worth reintroducing them.
Ultimately, you have the information and control over your diet. It’s your decision how strict or flexible you want to be. If sticking to certain foods and avoiding others helps reduce the severity of autoimmune responses, it may be beneficial to maintain these changes long term.
What to Eat and What to Avoid
During the elimination phase of the AIP diet, there is an autoimmune protocol diet food list that shows what foods to eat or avoid.
What Not to Eat
- Grains: This includes rice, wheat, barley, rye, oats, and dishes made from them, such as bread, pasta, and breakfast cereals.
- Legumes: This category includes lentils, beans, peas, and peanuts, as well as products made from them like peanut butter, tofu, tempeh, or imitation meats.
- Nightshade Vegetables: These include eggplants, peppers, potatoes, tomatoes, and tomatillos, as well as spices like paprika derived from them.
- Eggs: Whole eggs, egg whites, or any dishes containing these components should be avoided.
- Dairy: Foods made from cow, goat, or sheep milk, including cream, cheese, butter, and ghee. Supplements containing dairy-based protein powders should also be avoided.
- Nuts and Seeds: This includes all nuts and seeds, along with foods made from them, such as flours, butter, and oils. Also avoid chocolate and spices made from seeds like mustard, nutmeg, coriander, cumin, anise, fennel, and fenugreek.
- Certain Beverages: Coffee and alcohol should be eliminated during the elimination phase.
- Processed Vegetable Oils: Avoid oils like canola, rapeseed, corn, cottonseed, palm kernel, safflower, soybean, and sunflower oils, which are considered processed.
- Refined or Processed Sugars: This includes cane or beet sugar, corn syrup, brown rice syrup, barley malt syrup, and foods containing these ingredients, such as chocolate, soda, candies, and frozen desserts.
- Food Additives and Artificial Sweeteners: Steer clear of food colorings, thickeners, emulsifiers, trans fats, and artificial sweeteners, including xylitol, mannitol, and stevia.
Additionally, some AIP protocols recommend avoiding all fruits, whether fresh or dried, during the elimination phase. However, others allow for a daily intake of 10–40 grams of fructose, which is roughly equivalent to 1-2 servings of fruit.
Some regimens also suggest avoiding algae, such as spirulina or chlorella, during this phase, as they may potentially trigger an immune reaction. However, this recommendation may not apply to everyone.
What to eat?
- Vegetables: A variety of vegetables are allowed, except for algae and nightshade vegetables, which should be avoided.
- Fresh Fruit: Moderate consumption of a variety of fresh fruits is recommended.
- Tubers: Sweet potatoes, taro, yams, and Jerusalem artichokes are examples of tubers that are allowed.
- Minimally Processed Meat: Wild game, fish, shellfish, organ meats, and poultry are examples of minimally processed meats. Whenever possible, opt for pasture-raised, grass-fed, or wild meats.
- Non-Dairy Fermented Foods: Coconut kefir, kombucha, sauerkraut, and pickles are examples of fermented, probiotic-rich foods. Probiotic supplements are also an option.
- Minimally Processed Vegetable Oils: Coconut oil, avocado oil, and olive oil are examples of minimally processed vegetable oils.
- Spices and Herbs: These are allowed as long as they do not come from seeds or chili peppers.
- Vinegars: Red wine vinegar, apple cider vinegar, and balsamic vinegar are permitted, as long as no additional sugars are included.
- Natural Sweeteners: Use honey and maple syrup sparingly as natural sweeteners.
- Teas: Some teas, like black and green tea, are allowed, with an average daily consumption of three to four cups.
The AIP Diet: Key Health Benefits
Managing the Challenges of Autoimmune Diseases
Rheumatoid Arthritis (RA):
Rheumatoid arthritis (RA) is a systemic inflammatory condition that affects the joints, causing pain, swelling, stiffness, and sometimes joint deformities. A 2023 controlled study investigated the potential benefits of the AIP diet for RA patients. While the results showed promising reductions in RA symptoms, more research is needed to confirm these findings.
Inflammatory Bowel Disease (IBD):
Several studies suggest that the AIP diet may be beneficial for individuals with inflammatory bowel disease (IBD). In one trial, the AIP diet successfully lowered inflammatory markers in patients with ulcerative colitis (UC), a type of IBD. Other research indicates that adopting the AIP diet improved the quality of life for individuals with Crohn’s disease or ulcerative colitis. However, additional studies are necessary to further explore these potential health benefits.
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Understanding Gut Health and Leaky Gut
Research suggests that autoimmunity may have evolved as a physiological or psychological response to stress. Stress can cause dysfunction in the intestinal barrier, a condition known as “leaky gut.” This breakdown in the gut lining triggers an immune response, potentially contributing to autoimmune conditions. However, scientists are still debating whether there is a definitive cause-and-effect relationship between autoimmune diseases and leaky gut.
Enhancing Long-Term Quality of Life
Autoimmune diseases can lead to debilitating symptoms that affect daily life. Finding effective strategies to manage these symptoms is crucial for improving overall well-being.
The AIP diet, despite its restrictive elimination phase, may be worth the effort. Studies have shown that the AIP diet can improve the quality of life for individuals with conditions like inflammatory bowel disease (IBD) and Hashimoto’s thyroiditis. However, while the diet helped improve symptoms, markers such as thyroid antibodies and thyroid function in Hashimoto’s patients did not show significant changes.
One key goal of the AIP diet is to introduce a diverse range of foods once the elimination phase is over. This helps prevent long-term restriction and supports the body’s ability to tolerate various foods.
Additionally, flares can occur in individuals with autoimmune diseases, especially during times of stress. During such episodes, it may be beneficial to revisit the elimination phase of the AIP diet to regain control over symptoms.
The risks and challenges of the AIP diet.
As a result of eliminating so many meals, you may be deficient in vital nutrients and develop further health issues.
Avoid following the AIP diet if you’re:
- Pregnant
- Underweight
- Malnourished
In some cases, ask your doctor to recommend a less restrictive diet than the AIP diet. This allows you to explore how altering your eating habits could help alleviate the symptoms of your autoimmune disorder without strict limitations.
Before starting a highly restrictive diet like AIP, it’s crucial to consult a certified nutritionist. They can help you create a meal plan that includes nutritious alternatives to the foods you’re eliminating, ensuring that you still receive the essential nutrients your body needs. Additionally, a dietitian or your physician can guide you on safe and effective dietary supplementation.
Always seek professional advice before beginning any new dietary regimen to ensure it aligns with your health goals and individual needs.
Essential Tips for AIP Diet Success
Having a plan is crucial since the AIP diet calls for substantial food adjustments. A registered Dietitian can facilitate the elimination and reintroduction phases of the AIP diet. H3: Planning and Preparing Meals
Weekly Meal Planning
Choosing what to eat on the AIP diet plan can be challenging due to the restricted food options. To make it easier, consider planning your meals in advance for the week. Start each meal with a high-quality protein source such as fish, poultry, or meat. Next, incorporate a variety of vegetables to ensure you’re getting essential nutrients. Add an AIP-approved carbohydrate like sweet potatoes, plantains, or fruit to provide energy. For extra flavor and nutrition, include healthy fats like avocado or olive oil.
Easy Batch Cooking
To make following the AIP diet easier, consider mass cooking or batch cooking. This approach involves preparing large quantities of food to use as leftovers throughout the week. Start by cooking a few protein sources in bulk, such as grilled or oven-baked chicken, fish, and skillet-cooked ground beef.
Next, prep a variety of vegetables. Cut half of them to use raw for salads or snacks, and roast or simmer the other half to serve as side dishes. Additionally, cook AIP-approved carbohydrates like plantains and sweet potatoes in large batches.
To keep your meals interesting, use these pre-cooked ingredients to quickly assemble a variety of dishes. With your proteins, vegetables, and carbs already prepared, you can easily mix and match to create different meals throughout the week.
Creative AIP Recipes
Breakfast:
Start your day with a hearty sausage and sweet potato hash. This dish includes cooked ground beef, roasted sweet potato chunks, and a side of avocado for added healthy fats.
Lunch:
For lunch, prepare a chopped chicken salad by placing cooked chicken on a bed of fresh vegetables and leafy greens. Top with a drizzle of olive oil and apple cider vinegar, and serve with a side of fresh fruit for a balanced, nutrient-rich meal.
Dinner:
For dinner, serve cooked fish alongside homemade sweet potato fries and roasted vegetables. Finish the meal with a berry-sweetened coconut yogurt dessert to satisfy your sweet tooth while staying within AIP guidelines.
Final Thoughts
The Autoimmune Protocol (AIP) diet holds potential for reducing autoimmune symptoms and inflammation, offering a promising approach for managing autoimmune conditions in the near future. It can also be an effective tool for identifying food sensitivities that may be contributing to symptoms.
In addition to its possible autoimmune and anti-inflammatory benefits, a well-planned AIP diet emphasizes the consumption of nutrient-dense, whole foods, which can promote overall health and vitality. By focusing on high-quality foods, the AIP diet encourages the restoration of balance in the body, providing essential vitamins and minerals necessary for optimal function.
Beyond dietary changes, the AIP diet also promotes holistic lifestyle modifications such as stress reduction, regular exercise, and adequate sleep hygiene, all of which play a vital role in supporting long-term wellness. By incorporating these practices, individuals can foster a healthy lifestyle that addresses the root causes of inflammation and other autoimmune-related symptoms.
Ultimately, the success of the AIP diet depends on your commitment to making these significant lifestyle adjustments. Your willingness to adopt these changes in alignment with your health goals will determine whether the AIP diet is an effective and sustainable solution for managing autoimmune conditions and promoting overall health.
