If you’re struggling with autoimmune disease, chronic inflammation, or digestive issues, the Autoimmune Protocol (AIP) elimination diet might be just what you need to start feeling better. AIP is a diet designed to help you identify and eliminate foods that trigger inflammation and immune system dysfunction, while focusing on nutrient-dense, anti-inflammatory foods that support gut health and overall wellness.
In this comprehensive guide, we’ll cover everything you need to know to get started with AIP eilimination diet, from understanding autoimmune disease to the elimination and reintroduction phases of the diet. We’ll also discuss the benefits of AIP, how to deal with food sensitivities and allergies, and other elimination diets you might consider.
Table of Contents
What is the Autoimmune Protocol (AIP)?
Understanding Autoimmune Disease
Autoimmune diseases are conditions in which the immune system attacks healthy cells and tissues in the body, leading to chronic inflammation and tissue damage. There are over 80 different types of autoimmune diseases, including rheumatoid arthritis, lupus, and multiple sclerosis. While researchers are still working to understand the root causes of autoimmune disease, it is believed to be a combination of genetic and environmental factors, including diet and lifestyle.
How AIP Works
The AIP diet is designed to help reduce inflammation in the body and support the healing of the gut, which is often a root cause of autoimmune disease. The diet involves eliminating potentially inflammatory and allergenic foods from your diet for a period of time, typically 30-60 days, before slowly reintroducing them one at a time to identify any triggers.
Elimination Phase
The elimination phase of the AIP diet involves removing all potentially inflammatory foods from your diet, including:
- Grains, including wheat, rice, and corn
- Dairy products
- Legumes, such as beans and lentils
- Nightshade vegetables, including tomatoes, eggplant, and peppers
- Eggs
- Nuts and seeds
- Refined sugars and processed foods
- Processed vegetable oils
- Alcohol and caffeine
During this phase, you’ll focus on nutrient-dense, anti-inflammatory foods such as:
- Vegetables and fruits (excluding nightshades)
- Quality meats, including beef, lamb, poultry, and wild-caught fish
- Bone broth and other gut-healing foods
- Healthy fats, such as avocado, coconut oil, and olive oil
Reintroduction Phase
After the elimination phase, you’ll slowly begin to reintroduce one food group at a time, while monitoring your symptoms to identify any triggers. This phase can last several months, as you test each food group one at a time, waiting several days between each new food to monitor any changes in symptoms. Once you’ve identified your triggers, you can begin to customize your diet to meet your unique needs and avoid any future flare-ups.
How to Start the AIP Elimination Diet
Importance of Medical Supervision
It’s important to speak with your doctor or a qualified healthcare professional before starting the AIP diet, especially if you have any underlying health conditions or are taking medication. AIP is not recommended for pregnant women or individuals with a history of eating disorders.
Common Allergens to Avoid
During the elimination phase, you’ll need to avoid all potentially inflammatory and allergenic foods, including grains, dairy, legumes, nightshade vegetables, eggs, nuts and seeds, and processed foods. Instead, focus on nutrient-dense, anti-inflammatory foods such as vegetables and fruits (excluding nightshades), quality meats, bone broth, and healthy fats.
Anti-inflammatory Foods to Include
While on the AIP diet, it’s important to focus on nutrient-dense, anti-inflammatory foods such as:
- Vegetables and fruits (excluding nightshades)
- Quality meats, including beef, lamb, poultry, and wild-caught fish
- Bone broth and other gut-healing foods
- Healthy fats, such as avocado, coconut oil, and olive oil
Food Journal
Keeping a food journal can be helpful during the elimination phase to track your progress and monitor any changes in symptoms. You can also use a food journal during the reintroduction phase to help identify any triggers.
Elimination Diet Meal Plan
Creating a meal plan can help make the AIP diet more manageable, especially during the elimination phase. Look for recipes that focus on nutrient-dense, anti-inflammatory foods, and avoid any potential allergens or inflammatory foods. Focus on a variety of vegetables and fruits, quality meats, and healthy fats, such as avocado and olive oil.
ALSO READ
Benefits of AIP Elimination Diet
Gut Health and Leaky Gut
Many autoimmune diseases are believed to originate in the gut, so focusing on gut health is a key component of the AIP diet. By eliminating potentially inflammatory and allergenic foods, you can help reduce inflammation in the gut and support healing of the gut lining. This can help reduce symptoms of leaky gut, a condition in which the gut lining becomes permeable, allowing toxins and other harmful substances to enter the bloodstream.
Inflammation Reduction
Inflammation is a key driver of many autoimmune diseases, so reducing inflammation is an important component of the AIP diet. By eliminating potentially inflammatory and allergenic foods and focusing on anti-inflammatory, nutrient-dense foods, you can help reduce inflammation in the body and support overall wellness.
Immune System Support
The AIP diet focuses on supporting the immune system by reducing inflammation and identifying and eliminating any food triggers that may be causing immune system dysfunction. This can help improve immune system function and reduce the risk of future autoimmune disease flare-ups.
Nutrient-dense Diet
The AIP diet focuses on nutrient-dense, anti-inflammatory foods, such as vegetables, fruits, quality meats, and healthy fats. By focusing on these foods, you can ensure that you’re getting all the nutrients your body needs to support optimal health and wellness.
Other Elimination Diets
Paleo Diet
The Paleo diet is similar to the AIP diet, but allows for some foods that are eliminated on AIP, such as nuts and seeds. The Paleo diet focuses on whole, unprocessed foods and eliminates grains, dairy, and processed foods.
Whole30 Diet
The Whole30 diet is a 30-day elimination diet that eliminates all potentially inflammatory and allergenic foods, including grains, dairy, legumes, and processed foods. After 30 days, you slowly begin to reintroduce these foods to identify any triggers.
Gluten-free, Dairy-free, and Low FODMAP Diets
These diets focus on eliminating specific foods that may be causing digestive issues or inflammation. Gluten-free diets eliminate gluten-containing grains, while dairy-free diets eliminate dairy products. Low FODMAP diets focus on eliminating foods that are high in fermentable carbohydrates, which can cause digestive distress in some individuals.
Dealing with Food Sensitivities, Food Intolerance, and Food Allergies
Nightshade Vegetables
Nightshade vegetables, including tomatoes, eggplant, and peppers, are eliminated on the AIP diet due to their potential to trigger inflammation and immune system dysfunction. If you have a sensitivity or allergy to nightshade vegetables, you may need to avoid them permanently.
Histamine Intolerance
Some individuals may have a histamine intolerance, which can cause symptoms such as headaches, rashes, and digestive issues. Foods that are high in histamine, such as fermented foods, aged cheeses, and cured meats, are eliminated on the AIP diet. Individuals with histamine intolerance may need to avoid these foods permanently.
Conclusion
The AIP elimination diet can be a powerful tool for improving gut health, reducing inflammation, and supporting optimal health and wellness. By eliminating potentially inflammatory and allergenic foods and focusing on nutrient-dense, anti-inflammatory foods, you can help identify and eliminate triggers and support the healing of autoimmune disease and other chronic health conditions. Remember to speak with your doctor or a qualified healthcare professional before starting any new diet or making any significant changes to your diet or lifestyle.
RELATED ARTICLES: