The purpose of the autoimmune protocol (AIP) diet is to:

• Help reduce inflammation

• Relieve symptoms of autoimmune disorders

 

The Autoimmune Protocol, or AIP, is a specialized version of the Paleo diet. AIP takes into consideration nutrient density, and follows strict dietary guidelines. There are two main categories of foods. One category consists of foods that promote health (i.e., nutrients) the other category includes foods that are detrimental to your health (i.e., inflammatory compounds). Examples of foods with nutrients that promote health are: organ meats, seafood, and most vegetables. Examples of foods that undermine your health are: gluten-containing grains, peanuts, and most soy products.

To recap, AIP is a subset of the Paleo diet. The key difference is that Paleo works best for those that are considerably healthy while AIP is for those that need a bit more assistance to improve health and healing. As with auto-immune disorders, foods are needed to support your body in the most healing way to help it halt attacking itself. When we are unwell our bodies can harm themselves and an AIP diet can help to repair damaged tissues, regulate metabolism and hormones.

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How Does AIP Work?

The Paleo AIP addresses four key areas known to be crucial for chronic and autoimmune diseases:

 

1. Nutrient Density

Each of the systems in our body require nutrients. Nutrients can be vitamins, minerals, antioxidants, essential fatty acids, and amino acids to function normally. While all of our systems require nutrients, our immune system is a priority. Our immune system can wreck havoc on our body when not provided with the correct nutrients. Micronutrient deficiencies and imbalances are key factors in the creation and growth of autoimmune disease but by eating well, you are balancing out deficiencies, improving your immune system, hormone systems, detoxification systems, and neurotransmitter production.

 

2. Gut Health

The foods suggested on the Paleo Autoimmune Protocol foster the progression of healthy levels and a diverse variety of gut microorganisms. By eliminating foods that aggravate or harm the lining of the gut, your gut barrier can rebuild and restore.

 

3. Hormone Regulation

What we eat, when we eat, and how much we eat affect a variety of hormones. These hormones interact with the immune system and dietary habits such as eating too much sugar or grazing all day,  can deregulate your hormones. These habits are ultimately affecting the immune system. The Paleo Autoimmune Protocol diet is designed to promote regulation of these hormones and the immune system. It’s not only our dietary but also our daily habits, including our sleep habits, time outside, physical activity, and our ability to manage stress that can profoundly influence our hormones.

 

4. Immune System Regulation

Immune regulation is achieved by restoring your gut microorganisms. In addition, immune regulation restores the barrier function of the gut and regulates the key hormones that regulate the immune system.

 

As you adopt the Paleo Autoimmune Protocol, your food choices become focused on consuming the nutrients to support healing. AIP also shows you the foods that provide everything your body needs to:

1. Stop attacking itself

2. Repair damaged tissues

3. Understand how to use proteins, carbohydrates, and fats to sustain a normal metabolism, build new tissue, and produce hormones

 

What Can I Eat on an AIP diet?

The AIP diet involves increasing your intake of nutrient-dense, health-promoting foods while avoiding foods that may trigger your disease.

• Organ meat and offal (aim for 5 times per week, the more the better)

• Fish and shellfish (wild is best, but farmed is acceptable) (aim for at least 3 times per week, the more the better)

• Vegetables of all kinds, as much variety as possible and the whole rainbow, aim for 8-14 cups per day

  • Green vegetables

  • Colorful vegetables and fruit (red, purple, blue, yellow, orange, white)

  • Cruciferous vegetables (broccoli, cabbage, kale, turnips, arugula, cauliflower, brussles sprouts, watercress, mustard greens, etc.)

  • Sea vegetables (excluding algae like chlorella and spirulina which are immune stimulators)

  • Edible fungi, like mushrooms

• Herbs and spices

• Quality meats (grass-fed, pasture-raised, wild as much as possible). Consume poultry in moderation due to the high omega-6 content unless you are eating a ton of fish

• Healthy fats (pasture-raised/grass-fed animal fats [rendered or as part of your meat], fatty fish, olive oil, avocado oil, coconut oil, palm oil[not palm kernel])

• Fruit (keep fructose intake between 10g and 40g daily. 20g is probably optimal)

• Probiotic/fermented foods (fermented vegetables or fruit, kombucha, water kefir, coconut milk kefir, coconut milk yogurt, supplements)

• Glycine-rich foods (anything with connective tissue, joints or skin, organ meat, and bone broth)

• Source the best-quality ingredients you can

• Eat as much variety as possible

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AIP Acceptable Foods

(Including but not limited to)

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