The Autoimmune Protocol (AIP) is an elimination diet that aims to reduce inflammation, pain, and other symptoms caused by autoimmune diseases such as lupus, inflammatory bowel disease (IBD), celiac disease, and rheumatoid arthritis. The AIP diet focuses on eliminating foods believed to increase the gut's permeability and replacing them with nutrient-dense foods that help heal the gut. The dietary component consists of two phases: Elimination and Reintroduction.
The complete avoidance of restricted foods cannot be overemphasized — even small bites can create an immune reaction lasting several days. After fully eliminating the listed foods for 30-90 days with measurable improvement, you may enter the reintroduction stage.
Reintroduction is just as important as elimination. Select one food to reintroduce, start with 1/2 teaspoon or less and wait 15 minutes; if no reaction, eat 1 teaspoon and wait 15 more minutes; then 1.5 teaspoons and wait two to three hours; then a normal portion and wait 3-7 days before introducing another food, tracking reactions the whole time. If there are no reactions, that food can return to your diet. The 4 stages generally progress from cocoa, egg yolks, ghee, legumes with edible pods, nuts/seed oils (Stage 1); to butter, egg whites, whole nuts and seeds, small amounts of alcohol (Stage 2); to grass-fed dairy, lentils, and some nightshades (Stage 3); to remaining nightshades, gluten-free grains, other legumes, and white rice (Stage 4). Click HERE for the PDF version
The elemental diet consists of predigested forms of macronutrients, no lactose or fiber, and vitamins, minerals, and electrolytes sufficient to meet the recommended dietary allowances. These easily digestible liquid/powder formulas provide essential nutrition while allowing the lower digestive tract to rest and recover. Typical formulations include essential and non-essential amino acids, glucose, vitamins, minerals, electrolytes, and a small amount of fat (less than 1%).
An elemental diet is made up of specialized powder formulas consumed only when mixed with water — no solid food is permitted. It is meant for a short period (typically 2-8 weeks) and is often prescribed and overseen by a medical professional. Semi-elemental diets combine formulas with some solid foods.
After finishing, introduce light foods slowly. If you jump back into heavy solid foods immediately, you may have a temporary uncomfortable stomach. Click HERE for the PDF version
FODMAP is an acronym for "fermentable oligo-, di-, mono-saccharides and polyols" — a group of short-chain carbohydrates that ferment in the gut. They feed gut bacteria, which is great for a healthy gut, but when gut bacteria is imbalanced these carbohydrates can cause bloating, diarrhea, and other digestive symptoms. A low-FODMAP diet avoids foods with these carbohydrates.
Avoiding high-FODMAP foods for a period of time aims to reduce digestive symptoms by starving bacterial overgrowth. It has been shown to significantly decrease symptoms of IBS, SIBO, and other bacterial overgrowth. It should only be used temporarily to address the root cause, often in conjunction with healing protocols.
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Histamine plays an important role in our immune and digestive systems and helps our neurological function. Our body naturally produces it, and it is also found in food. Some people are less tolerant of histamine, meaning too much of it is in their system. Histamine intolerance is an indication that you have developed too much of it and cannot effectively metabolize it — one reason may be a lack of the enzyme diamine oxidase (DAO). Possible reasons for low DAO include interference by medications, a gut disorder or bacterial overgrowth, copper/vitamin C/B6 deficiency, and some foods that block DAO release.
Dried, aged, and fermented foods typically have the highest levels of histamine — think fresh when deciding what to eat. As you cut out certain foods, make sure you still have nutritious balance in your diet. Good sources of key nutrients include:
Important points: Always read ingredient lists; restaurant meals are often poorly tolerated; leftovers and overripe fruit are high in histamine; everyone reacts differently. Over time, as gut health improves and inflammation is reduced, more histamine will be tolerated. Click HERE for the PDF version
Oxalates are natural substances in many foods that bind to calcium during digestion and leave the body through the stool. Oxalates not bound to calcium travel from the blood to the kidneys and leave in the urine. Too many circulating oxalates may cause problems and can be a cause of kidney stones. There are internal (endogenous) oxalates produced within the body and external (exogenous) oxalates from food and gut microbes. Deficiencies in vitamin B1 and B6 can increase oxalate production.
The low-oxalate diet's intention is to lower your dietary intake of oxalates, making fewer available for absorption in your intestinal tract. It is meant to be a short-to-medium term diet while working on reducing and eradicating infections and toxicities that drive an inability to properly process oxalates. Additional tips:
Histamines are chemicals that regulate physiological functions, involved in the health of our immune and digestive systems and neurological function. A histamine intolerance is an indication that too many histamines have developed in the body and are not being effectively metabolized. Low activity of the enzymes DAO (which breaks down histamine in the gut) and HNMT (which breaks it down outside the gut) can be caused by gut inflammation, nutritional deficiencies (B vitamins, vitamin C, zinc, copper, magnesium), and poor methylation.
If you have attempted a low histamine diet previously but not seen results, it can be due to underlying mold toxicities, gut infections, Lyme disease and co-infections, chronic stress and trauma, Epstein Barr virus activation, hormonal imbalances, or eating histamine-liberating and DAO-blocking foods (chocolate, nuts, dairy, bananas, alcohol, shellfish, papaya, pineapple).
MCAS is when your mast cells become overly responsive and dysregulated, releasing mediators such as histamine. Histamine intolerance and MCAS often present together. You may be dealing with a histamine intolerance rather than MCAS if you can walk down the aisle of scented detergents without issue, feel better on low-histamine foods, and high-histamine foods seem to be your only sensitivity. MCAS is typically more symptomatic, affecting multiple areas of the body with greater severity. Shared symptoms include anxiety and depression, asthma or shortness of breath, chronic fatigue, GI issues, headaches or migraines, joint inflammation, insomnia, sinus congestion, and skin issues (hives, rashes, eczema, flushing).
Top foods to begin eliminating: fermented alcoholic beverages, fermented foods, soured foods, balsamic and other vinegar foods, cured meats, aged cheese, smoked fish, anchovies, sardines, beef, rotisserie chicken, smoked/processed meats, dried fruit, uncooked egg whites, and leftovers. The full categorized food list (credited to MastCell360) is provided in the downloadable PDF. For recipes, see here and here. Nervous system support options include DNRS, the Gupta Program, EMDR, and EFT tapping.
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Hydration supports detoxification and nearly every function in the body, which is roughly 60% water.
To find out what's in your water, ask your water provider for a report or visit www.ewg.org/tapwater. Filtration methods vary widely, including carbon filters, reverse osmosis, and distillation. Distillation removes contaminants, producing very pure water — add minerals back with Concentrace Mineral Drops, Celtic Sea Salt, or CT Minerals. Run distilled water through a filtration pitcher such as the TheraH2O. Click here for our favorite distiller — use code "drjaban" for 5% off. CLICK HERE for the PDF version
Fasting is the voluntary abstention from food (and sometimes drink) for a set period of time to allow the body to rest, repair, and reset.
Do: drink Celtic sea salt water, water, black coffee, and/or tea (no sugar or calories); have bone broth if recommended and no histamine issues; have fat if recommended such as MCT oil, coconut oil, and fat bombs; take supplements with no calories. Don't: eat or drink carbs, sugar, and protein; fast over menstruation; over-exercise on a fast.
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A whole foods diet focuses on foods that are as close to their natural state as possible, minimally processed and free from added sugars, refined ingredients, and artificial additives. "Organic foods" are grown and produced according to USDA certification standards without synthetic pesticides and fertilizers. Examples of swaps include potatoes instead of potato chips, grilled chicken breast instead of chicken nuggets, and whole grain bread instead of white bread.
You will find a majority of these foods on the perimeter of the store, not in the aisles. Budget-friendly options include shopping at farmers markets, joining a food co-op, and buying in season. There are minimal downsides to a whole foods diet, though it requires more meal planning — the best diet is always the one that is balanced and fits your lifestyle. Click here for the PDF version of this guide.