The Autoimmune Protocol Diet (AIP Diet) is specifically designed to help people with an autoimmune or inflammatory bowel disease heal their bodies and get relief from the symptoms of inflammation and pain that they experience (5). The AIP diet follows a process called an elimination diet which works by eliminating potential trigger foods for a certain amount of time, in order to give the body a break. Foods are then reintroduced one by one to help determine which specific foods trigger reactions, which can vary by individual person. During the elimination period, the immune system has an opportunity to calm down and any tissue damage can begin to heal. The food plan during this time consists of non-inflammatory foods that are easy for your body to digest and won’t cause digestive discomfort like some people experience with IBD (Inflammatory Bowel Disease) or other autoimmune conditions.
A healthy immune system is designed to attack foreign invaders, like bacteria and viruses. This assault is a critical part of staying healthy.
However, in people with autoimmune disorders, the immune system mistakes cells in the body for foreign invaders, and begins attacking healthy tissue like it would an infection (1).
The cause of autoimmune disease is still largely unknown, but contributing factors are thought to be genetics, environmental toxins (like cigarette smoke), infections (such as Epstein-Barr virus or human herpesvirus 6), stress, leaky gut, and other factors (1).
The immune system of someone with an autoimmune disease is already overactive, and certain foods are believed to act as irritants and trigger inflammation which just starts your immune system on another inflammatory rampage.
Some of the common autoimmune disorders that may benefit from AIP diet include (1):
People who are pregnant, lactating, underweight, or malnourished should not attempt this or any other highly restrictive diet. Anyone who goes on an elimination diet should work with a registered dietitian and be monitored by a physician, as restrictive diets can have negative health effects.
There are two phases that will be covered here:
Foods that are believed to cause inflammation or irritation of any kind are eliminated from the diet for a period of time so the body has a chance to heal (5).
During this time, foods like eggs, dairy, gluten, nuts, seeds, nightshade vegetables (like peppers and tomatoes), coffee and tea will be avoided. You may also have to avoid certain medications, supplements, and even cleaning products while in the elimination phase.
While at it, you’ll consume fresh, nutrient-dense foods that are rich in antioxidants and anti-inflammatory compounds. The length of the elimination phase can be anywhere from 30 – 90 days, depending on the individual and the severity of their condition. Your dietitian can help you make sure you are still getting the essential nutrients you need during this time.
Read More: 6 Food Elimination Diet: How To Do It Correctly And Identify Your Triggers
Once you see a measurable improvement in your symptoms and well-being, you’ll move on to the reintroduction phase of the diet.
During this time, you will slowly add back in some of the foods that were eliminated during the elimination phase one at a time, every 4-7 days. If you notice that eating certain foods causes negative side effects then just don’t eat them or it’s best to avoid them altogether.
This process is very helpful for people with autoimmune disease because it helps them know exactly which foods they should avoid, and allows for some flexibility once the body has healed.
Here’s a step by step approach you can take during the reintroduction phase:
Be sure to follow any other advice your dietitian or physician gives you during this phase as well.
The AIP diet is incredibly restrictive, so here are some examples of the types of foods you can eat and those you should avoid. Your dietitian may also give you more individualized guidance.
While on the elimination diet, avoid these foods:
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While on the elimination phase, you may eat these foods:
Limited research has shown that the autoimmune protocol can improve symptoms for some people with certain autoimmune diseases. Some of the reported benefits of this diet include:
The AIP diet eliminates foods that are believed to contribute to inflammation and may promote intestinal permeability (leaky gut), which is thought to be linked with autoimmune disease (5). All grains, legumes, nuts, seeds, dairy products and processed vegetable oils are eliminated during this phase. Fruits are also limited due to their higher sugar content.
In addition to its possible effects on intestinal permeability, this diet may help reduce symptoms from autoimmune disease, especially if you can identify which specific foods are triggers for you. For example, the elimination of gluten has been shown to reduce diarrhea and itching in people with celiac disease, whereas a low histamine diet can dramatically improve symptoms for those with mast cell activation syndrome (7, 8).
Furthermore, some research indicates that the autoimmune protocol may help reduce inflammatory symptoms for those with Hashimoto’s thyroiditis (4).
Many of the symptoms associated with autoimmune diseases are linked to inflammation. One study found that an autoimmune protocol diet improved symptoms and reduced inflammation in the GI tract in patients with inflammatory bowel disease.
In addition to autoimmune disease, a number of other conditions are linked to chronic systemic inflammation. These include obesity, type 2 diabetes, cardiovascular disease , fatty liver disease and even depression (3). A restrictive elimination diet is not necessary or appropriate for everyone. Other more nutritious diets that may help reduce inflammation include the Mediterranean, DASH, and MIND diets.
Read More: Elimination Diet: The Answer To All Your Tummy Troubles
For those who are new to this diet, it is important to first eliminate the foods that are most likely to cause a reaction – gluten, dairy, eggs, soy and corn. To do this properly, it may be helpful to first follow a meal plan for a few days to a week. After your elimination phase, you can then gradually introduce these foods back into your diet, one at a time, but only if you have no negative reactions. This may take several weeks or months depending on the food. Always follow your dietitian and doctor’s advice.
This 7-day meal plan is designed as an elimination diet. It doesn’t contain any grains, eggs, legumes, dairy, nuts, and other foods that should be eliminated.
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There are several challenges you may encounter while following the AIP diet:
Following the autoimmune protocol is a long-term commitment. It is very restrictive and may be difficult to follow, especially since many recipes should not contain grains, legumes, dairy, eggs, nuts or soy.
Social situations can also be challenging while following this diet. Since many restaurants use ingredients like corn, soy and peanuts in their food, it may be difficult to find the foods you can eat while out with friends or family.
At least initially, it can be more expensive than other diets since many staple foods are off the table.
During the elimination phase, this diet may not meet all of your nutritional needs. You’ll cut out a majority of foods, and then some especially if you factor in tastes and availability. Make sure you work closely with a registered dietitian and your physician to help avoid malnutrition or other negative health effects.
There are a few things you should know to successfully implement this diet plan.
Changing your diet using an elimination process will only work if you also eliminate other triggers. These include (10):
Exercise, especially high-intensity workouts that elicit a sweat response, can drastically reduce symptoms. This is because it releases endorphins and combats stress. It also stimulates lymphatic drainage to eliminate internal toxins faster (6).
You should aim for at least seven hours of sleep each night. This is because loss of sleep can increase inflammation and reduce immunity (2).
Vitamin D deficiency occurs in many autoimmune conditions like psoriasis, fibromyalgia and Crohn’s disease. Most people with these conditions also have serious vitamin D deficiencies (11).
If you experience symptoms like fatigue, frequent infections or muscle aches and pains, ask your doctor about testing your vitamin D levels and adding a vitamin D supplement to your diet. Remember that sun exposure is the best way to get this vitamin naturally in your body, but at certain times of the year or for other reasons, this may not meet your needs.
The AIP diet is not enough on its own. You should also take supplements as recommended by your dietitian so you meet your vitamin and mineral needs.
There are other supplements they may recommend as well, including fish oil for omega-3 fatty acids, digestive enzymes to help break down food, collagen peptides or amino acids, and/or probiotics that contain lactobacillus and bifidobacterium (12).
It’s important to be patient while you’re following this plan. It takes time for the body to reset. You may not notice results right away. So don’t get discouraged if you feel like your symptoms aren’t improving in the first week – giving it time is an important part of this process.
If you have an autoimmune condition and suspect food may be a trigger, consider trying this elimination process to determine your triggers. Even though it’s time-consuming and challenging at first, following the AIP diet can help you reduce symptoms associated with your autoimmune disease or condition, and improve your overall health. Always work closely with a registered dietitian and physician during the entire process.
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