While the autoimmune protocol (AIP) diet may be considered one of the most restrictive diets out there, it’s designed to do more than just promote weight loss or overall well-being – it’s meant to provide tangible support in treating autoimmune diseases. By adhering to its strict principles and gradually getting accustomed to this diet, you may gain the opportunity to live a life free from chronic ailments and uncomfortable symptoms, allowing you to truly thrive.
What Is The Autoimmune Protocol Diet(AIP)?
As you prepare to embark on an AIP diet, it’s essential to grasp its fundamental principles. By sticking to this regimen, you can reset your immune system, reducing inflammation and achieving remission. This creates a healthy environment for your body to thrive. The AIP diet also addresses the concept of leaky gut syndrome, where microscopic holes in the intestine allow food particles to enter other organs, triggering an unhealthy immune response.
By incorporating specific foods, these holes can tighten, regulating digestion and promoting overall wellness. In addition to physical benefits, an AIP diet can help you develop better eating habits, leading to improved mental and emotional well-being. You’ll also reap the rewards of a nutrient-rich diet, featuring omega-3 fatty acids and a full complex of vitamins. For those inspired by these benefits, an AIP diet may prove a valuable tool in restoring health and wellness.
How Does The AIP Diet Work?
The primary objective of this dietary approach is to alleviate the signs and symptoms associated with autoimmune disorders, such as celiac disease, lupus, ulcerative colitis (UC), and Hashimoto’s disease. To grasp how the gut affects the progression of these diseases, it’s essential to comprehend the interplay between the immune system and intestinal health. A breakthrough discovery in 2012 revealed that certain bacteria in the gut can trigger autoimmune inflammation.
The proliferation of these microbes leads to the manifestation of unpleasant symptoms characteristic of autoimmune disorders. Interestingly, the intestinal lining is protected by a robust network of proteins, which these bacteria gradually dismantle, rendering the wall more permeable. As a result, food particles can bypass their natural processing pathways and gain access to organs not designed to handle them. In response, our immune system mobilizes to expel these ‘foreign’ entities.
More recently, in 2017, researchers were able to establish a connection between specific dietary patterns and the remission of autoimmune diseases. This finding was primarily derived from studying inflammatory bowel disorders, although ongoing research continues to investigate the effects of a tailored diet on symptomology.
The AIP Diet: Pros and Cons
What sets the AIP diet apart for newcomers is its wealth of wholesome foods, allowing you to indulge in a healthy lifestyle without feeling deprived. As you stick to the regimen, you’ll experience a noticeable boost in mood, improved overall health, and a significant reduction in inflammation.
However, many individuals struggle to start or maintain the diet due to the overwhelming number of restrictions and prohibitions.
While the AIP diet does require some sacrifices – even more so than its Paleo counterpart – it’s essential to understand that the temporary discomfort is well worth the long-term benefits.
If you’re unsure about committing to the full AIP diet, consider adopting a modified version that gradually eliminates fewer food groups, allowing you to ease into the regimen.
As you progress, you’ll develop greater control over your eating habits, enjoy improved health, and develop an increased resistance to harmful foods that can trigger inflammation.
Who Should Try the AIP Diet?
The autoimmune protocol diet was specifically designed for individuals grappling with autoimmune diseases, such as lupus, ulcerative colitis, rheumatoid arthritis, psoriasis, and numerous others. While it’s not possible to fully cure these conditions, the AIP diet aims to guide them towards persistent remission by reducing inflammation and eliminating factors that contribute to its development.
In doing so, the allowed foods on this diet can facilitate a reduction in medication consumption and dosage, ultimately leading to improved overall health.
What Food Is Good For Autoimmune Diseases?
For those who savor flavors, AIP dieters face a daunting task: navigating a restrictive food list that’s more about what not to eat than what to indulge in. The shortlist of permitted products can be disheartening, especially when considering the vast array of forbidden foods. It’s essential to understand and commit to the eliminated items, as even slight deviations can hinder progress and prevent achieving the desired relief.
Foods To Eliminate On the AIP Diet
When it comes to the Autoimmune Protocol (AIP) diet, there are certain products that should be strictly avoided. These include all grains, including cereals like oatmeal and rice, as well as legumes like peas, beans, and soybeans. Even seemingly harmless foods like dairy products, such as milk, yogurts, and cheese, should be eliminated. Additionally, processed foods, including canned goods, and refined sugar in any form are also off-limits.
Other restricted items include industrial seed oils like canola oil, butter and ghee, as well as strong and weak forms of alcohol. Furthermore, the AIP diet takes a stricter approach than some other diets when it comes to certain food categories. For example, while eggs are allowed on the Paleo diet, they must be avoided under the AIP protocol.
Similarly, nightshade vegetables like tomatoes and peppers, as well as seeds and nuts, including spices like cumin and coriander, should also be eliminated. Alternative sweeteners and food additives of any kind, including thickeners and emulsifiers, are also prohibited. Some research even suggests that green-blue algae may trigger an immune response, making them another item to avoid on the AIP diet.
Finally, certain medications like nonsteroidal anti-inflammatory drugs (NSAIDs) – which include ibuprofen, sodium naproxen, and aspirin – should be discontinued in favor of alternative treatments.
Foods You Can Eat On the AIP Diet
When it comes to creating a daily ration that’s both healthy and healing, the types of food that are allowed in an autoimmune protocol diet (AIP) can be just as exciting as they are varied. You’re free to enjoy a wide range of meats, including beef, pork, chicken, turkey, and other poultry products. Opt for grass-fed and free-range options whenever possible.
While nightshades are the only exception to this rule, you’ll find that omega-3 rich foods like salmon and cod can be a great addition to your meals. Fermented non-dairy foods like kimchi, kombucha, and fermented vegetables can also add some excitement to your plate. When it comes to natural oils, coconut oil, olive oil, and avocado oil are all fair game, with no restrictions or limitations.
You’ll also find that non-seed herbs like oregano, mint, basil, and celery leaves can add a lovely variety to your dishes. And if you enjoy a good dressing, sugar-free apple cider vinegar and balsamic vinegar are both great options. In addition to these food groups, you’re also free to enjoy herbal teas (just be sure to choose seed-free varieties), bone broth, and natural gelatine.
A little honey or maple syrup can also be enjoyed in moderation, with the understanding that it’s best used sparingly. As for fruit, some versions of the AIP diet do allow for a small amount each day – just be mindful of your overall fructose intake, aiming to stay below 25 grams per day. By keeping track of what you eat and how you feel, you’ll begin to develop new eating habits that can help alleviate inflammation and promote a stable period of remission.
To make the transition to an AIP diet even smoother, consider keeping a food diary to record everything you eat along with any symptoms or sensations you experience. This can be a powerful tool for inspiring positive changes in your life. And don’t forget to consult with a nutritionist and your doctor to get personalized advice on healthy eating and lifestyle habits that can support long-term remission.
Autoimmune Protocol Diet Recipes
To put this theoretical information into practice, it’s essential to experiment with Autoimmune Protocol (AIP) recipes and witness the positive impact on your well-being. I’ve scoured Pinterest and the websites of fellow bloggers for the most highly-recommended AIP recipes. To make your search easier, save pins of your favorite recipes to a dedicated AIP Diet board on Pinterest, allowing you to revisit them effortlessly whenever you need inspiration.
Furthermore, be sure to follow the links provided beneath each recipe image to access the complete instructions and start cooking with confidence.
Paleo Baked Veggie Nuggets (Gluten Free, Dairy Free & AIP)
These vegan-friendly muffins not only cater to dietary restrictions, but also boast an impressive array of vegetables, providing a nutrient-dense treat that’s perfect for snacking. And if you’re curious about the recipe, simply click here for the full instructions.
Maple Bacon Brussels Sprouts (Paleo, AIP)
Transforming the humble Brussels sprout into a family favorite is a culinary feat! When cooked with the sweet allure of maple syrup and the satisfying crunch of crispy bacon, even the pickiest eaters will be devouring these nutritious veggies in no time. A game-changer for incorporating more healthy cruciferous goodness into your diet!
Chicken Fajita Bowls (AIP, Paleo, Whole 30)
Elevate your paleo diet with a flavorful and nutritious fajita bowl that seamlessly substitutes zucchini, squash, and onion for traditional ingredients. Add creamy avocado or AIP-compliant guacamole, along with a sprinkle of green onion, cilantro, and crisp fresh lettuce. This autoimmune protocol-friendly dish is not only delicious but also packed with nutrients, making it an excellent addition to your AIP meal rotation.
Turkey Apple Breakfast Hash (AIP)
Experience the vibrant colors and nutritious goodness of Apple Breakfast Hash, a delightful twist on conventional morning meals. This visually appealing medley of colorful vegetables makes for an excellent, healthy substitute for traditional breakfast options.
Autoimmune Protocol Beef Fajitas with Mango Salsa
This recipe makes a unique substitution by utilizing summer squash instead of bell peppers. The addition of lime juice and autoimmune protocol-friendly seasonings brings a burst of flavor and zest to the dish. For those looking to explore this approach, we encourage you to check out the full recipe details here.
While the autoimmune protocol (AIP) diet may be one of the most restrictive in terms of food choices, its primary focus is not solely on weight loss or overall wellness.
Instead, it’s a comprehensive approach aimed at supporting individuals living with autoimmune diseases and helping to alleviate symptoms. By committing to this dietary regimen and adhering to its principles, you may find relief from chronic ailments and enjoy a life free from discomfort.
Instructions
Discover a world of delicious flavors with our carefully curated collection of Autoimmune Protocol (AIP) recipes. Simply click the link below each image to access the full recipe, including step-by-step instructions. Share your own AIP creations by re-pinning this post on Pinterest and tagging us in your photo. From classic American cuisine to innovative twists, there’s something for everyone in our AIP recipe repertoire.