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The autoimmune protocol (AIP) diet is designed to lessen the severity of symptoms associated with autoimmune diseases, and it does this through elimination and then identification of inflammatory foods, additives and intolerances. The diet is restrictive, particularly in the initial phases, but many people with autoimmune conditions have used it in hopes of finding a long-term eating approach that decreases symptoms and provides relief. Here’s all you need to know about the autoimmune protocol diet.
The Best Foods to Eat to Fight Inflammation
What Is the Autoimmune Protocol Diet?
Research is extremely limited and is focused on very small groups with the same disease. Some studies also lack a control group, and there are possible conflicts of interest in other research studies. Overall, more research is needed in order to establish a conclusion on the effectiveness of the AIP diet.
Results from the few studies available are mostly positive, and this is particularly promising for people who have limited treatment options, or options that aren’t highly effective. Anecdotal reports suggest some level of symptom relief ranging from mild to significant, and it appears to offer some level of benefit for autoimmune conditions such as irritable bowel disease, according to studies published in2017and2019from Scripps Clinic in La Jolla, California. However, it’s important to remember that, according to theAutoimmune Association, there are more than 100 autoimmune diseases, so just because AIP may show emerging promise in one disease, it won’t necessarily be effective for others.
Some advocates say AIP can be a game changer for autoimmune disease management, but others find the benefits minimal for such a restricted diet. The real challenge is following the AIP diet, which is very restrictive, particularly during the elimination and reintroduction phases, and adapting to limited food choices.
How Does It Work?
Common Inflammatory Conditions and the Signs and Symptoms to Watch Out For
Getting started varies based on an individual’s current diet, but many guides advise first learning about the paleo diet and putting those eating principles into practice before jumping headfirst into the AIP.
AIP Phase 1: Elimination
The goal with Phase 1 is to eliminate foods that may trigger an inflammatory immune response or harm gut health. It’s recommended that this phase continues for 4 to 12 weeks. This entails cutting out:
AIP Phase 2: Reintroduction
Foods that were eliminated in Phase 1 are slowly introduced one at a time to see if and how an immune reaction is triggered. To do this, one food is chosen and eaten several times over the course of a day, and you monitor for any subtle signs or symptoms (such as headaches, increased joint pain, bloating, etc.) of an immune response over the next 24 hours. You then avoid that food the next day and eat as you did in Phase 1 for the next 3 to 7 days before repeating the process with another food. The goal is that once reintroduction is complete, you will be able to identify your trigger foods and develop an individualized, long-term eating approach.
Foods to Eat and Foods to Avoid on the Autoimmune Protocol Diet
Exactly what foods can you eat, and what do you have to avoid? Here’s the answer, starting with the foods that are excluded.
Foods to Avoid on the AIP diet
Foods You Can Eat on the AIP diet
Autoimmune Protocol Diet Recipes
Garlic Roasted Salmon and Brussels Sprouts(Substitute ½ cup broth for the white wine.)
Zucchini & Mushroom Sauté
Air-Fryer Scallops
Cranberry-Balsamic Chicken Thighs
Cucumber & Avocado Salad
Air-Fryer Sweet Potato Fries(Omit cayenne pepper.)
Broiled Ginger-Lime Chicken(Omit nutmeg and cayenne pepper.)
Fish with Coconut-Shallot Sauce(Use regular canned coconut milk instead of light.)
Roasted Vegan Cauliflower Soup with Parsley-Chive Swirl
Lemon-Turkey Soup
Bottom Line
The autoimmune protocol diet is one of the most restrictive diets, so making sure to get adequate amounts of allowed foods to meet energy and nutrient needs is key. Working with a dietitian before and during the diet is one of the best ways to ensure this and get needed guidance. Anyone with other underlying health conditions should check with their doctor first. Avoid the AIP diet if you’re pregnant, and athletes may also find the diet isn’t capable of meeting their carbohydrate needs.
It’s important to realize, though, that the goal is not to follow the AIP diet as written for the rest of your life. Rather, it’s to use the AIP diet to identify foods that trigger a reaction, so you can create an individualized, less restrictive, long-term eating approach.
Carolyn Williams, Ph.D., RD, is a culinary nutrition expert known for her ability to simplify food and nutrition information, and is the author of two cookbooks,Meals That Heal: 100 Everyday Anti-Inflammatory Recipes in 30 Minutes or LessandOne-Pot Meals That Heal.She is also co-host of the Happy Eating podcast, which explores the influence that diet and lifestyle have on mental wellness. You can follow her on Instagram@realfoodreallife_rdor oncarolynwilliamsrd.com.
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