AIP Diet

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.

Certain foods are believed to increase the gut's permeability, thereby increasing the likelihood of leaky gut. The AIP diet focuses on eliminating these foods and replacing them with the health promoting, nutrient-dense foods that are thought to help heal the gut, and ultimately, reduce inflammation and symptoms of autoimmune diseases.

The dietary component of AIP basically consists of two phases: Elimination and Reintroduction.

THINGS TO KEEP IN MIND:

• You are allowed to eat whenever you are hungry!

• You must ONLY eat from the list of allowed foods.

• Learn to read ingredients.

• You are allowed to eat food with high fiber content, such as vegetables and low glycemic fruits (as much as desired).

• Eat foods with essential fatty acids such as olives, olive oil and fish.

• Eat frequently throughout the day to maintain blood glucose levels.

• No fasting (raises cortisol levels) unless instructed otherwise.

• Stay hydrated and drink plenty of pure filtered water.

• Prepare food ahead of time & make sure you have food available.

• Have a support group.

• Strict AIP is meant to be temporary.

IMPORTANT INFORMATION:

The complete avoidance of restricted foods cannot be overemphasized. Even small snacks or bites of the listed inflammatory foods can create an immune reaction in the intestinal membranes that may last for several days and compromise the successful outcome of this protocol. This (Autoimmune Protocol) AIP diet is supposed to be a short/medium term diet while working on eradicating toxins or infections that are driving the body's inability to properly process foods.

After fully eliminating the listed foods for 30-90 days (dependent upon your protocol) with measurable improvement in symptoms from your previous symptoms lists and/or lab results, you may enter the reintroduction stage. Ideally, this diet aims to provide relief to your autoimmune disease symptoms. At the end of the reintroduction stage, you will have a diet that is individualized, sustainable (both practically and socially), and nutrient-dense. It should be the least-restrictive diet that gives you the best health.

The Elimination phase is NOT meant to last forever. Reintroduction is just as important as elimination to the Autoimmune Protocol (AIP).

REINTRODUCTION PHASE:

• Select a food to reintroduce from the stages chart below.

• Start with 1/2 teaspoon or less and wait 15 minutes. If there are reactions, stop.

• If there are no reactions, eat 1 full teaspoon and wait 15 more minutes. If there are reactions, stop.

• If there are no reactions, eat 1.5 teaspoons and wait two-three hours. If there are reactions, do not go any further.

• If there are no reactions, eat a normal portion of the food and wait 3-7 days to introduce another food. Do not reintroduce any other foods and track reactions during this time. (Many reactions could indicate a potential food sensitivity, but the most obvious is a return of your autoimmune symptoms.)

• If there are no reactions different from your improved baseline after the AIP elimination phase, that food can be brought back into your diet and you can begin another reintroduction.

• Be aware that you may find food is tolerated when you eat it occasionally, but not when eaten regularly.

HOW SHOULD YOU TRACK REINTRODUCTIONS?

• The date & name of the food you are attempting to reintroduce (from the stages of reintroduction list below)

• Time when you attempted 1/2 tsp. of the food and your reactions

• Time it was when you attempted 1 tsp. of the food and your reactions

• Time it was when you attempted 1.5 tsp. of the food and your reactions

• Time it was when you attempted a normal serving of the food and your reactions

• Reactions on Day 2

• Reactions on Day 3

• Reactions on Days 4-7 (if you decide to take extra time between reintroductions)

THE 4 STAGES OF REINTRODUCTION:

STAGE 1:

• Cocoa/Chocolate

• Coffee (on an occasional basis)

• Egg yolks

• Fruit and berry-based spices

• Ghee

• Legumes (only including the beans with edible pods)

• Legume sprouts

• Nuts and seeds (only the oils at first)

• Seed-based spices

STAGE 2:

• Alcohol (in small quantities, think 5 oz. of wine)

• Butter

• Coffee (daily basis)

• Egg whites

• Nuts and seeds (whole, flours, and butters, including cashews, pistachios, & chia seeds)

STAGE 3:

• Grass-fed Dairy

• Lentils, split peas, garbanzo beans

• Nightshades (only eggplant, paprika, sweet peppers, peeled white potatoes)

STAGE 4:

• Alcohol (in larger quantities, think 2, 5 oz. glasses of wine)

• Nightshades (all remaining, including unpeeled white potato)

• Other gluten-free grains

• Other legumes

• White rice

If a food or food group does not appear in the four stages, it indicates that you may want to avoid that food long-term due to its negative impact on those with autoimmune diseases and due to their overall negative health consequences for the majority of the population.

For example, gluten is likely to contribute to further immune stimulation for all with autoimmune disease, while processed vegetable oils, food chemicals and additives, and refined sugars and non-nutritive sweeteners, are harmful for everyone.

This diet is meant to decrease inflammation and provide a healthy, nourishing "diet" at the end of the protocol!