The AIP (Autoimmune Protocol) Diet Guide

*This is not a comprehensive guide to implementing the AIP diet and is not intended for use as medical advice.

What Is It?

The AIP or Autoimmune Protocol Diet (sometimes also referred to as the “Paleo approach”) is a way of eating that aims to reduce inflammation, pain, and other symptoms of autoimmune diseases. It is an elimination diet approach that is designed to help identify food allergies and sensitivities, balance gut flora, and heal the body over time.

Who Can Benefit from an AIP Diet?

Although the research is not definitive, those who suffer from autoimmune diseases such as lupus, inflammatory bowel disease, celiac disease, and rheumatoid arthritis may benefit from implementing an AIP diet.

If you’re wary of the benefits, I understand! However, many studies such as the one discussed here and another here have shown incredible results for those who implement an AIP diet!

How the AIP Diet Works

To begin, adopters of the AIP diet eliminate all potentially irritating foods such as inflammatory ingredients, gut irritants, and immune stimulants for at least 30 days in order to help their body heal from any side effects these foods might be causing. After this period of elimination, foods are reintroduced slowly and one by one in order to identify any foods that may be causing adverse reactions.

Once all foods have been reintroduced and symptom-causing items are identified, many people continue to follow an AIP-based diet adding many foods back in and avoiding those to which they found they did not respond well. As a result, the AIP protocol is meant to be a short-term practice and adapted to fit your individual needs for a sustainable approach.

Note: A common comment I get regarding the AIP diet is that people don’t have any adverse side effects to foods. However, the truth is that if you’re struggling with chronic health conditions, you may have reactions to which you are unaware. Of course, there may be some foods on the list to avoid that you don’t have any reactions to, but there might also be some you didn’t know you should avoid. You see, if your body has been dealing with side effects for an extended period of time, it can become nearly impossible to notice that you feel any at all. For this reason, I highly recommend following the complete protocol for at least 30 days in order to let your body truly heal. You might be surprised to learn that some foods you eat every day are causing reactions!

How to Reintroduce Foods

Of course, if you have concerns, consult your doctor or work with an AIP-certified coach before removing or reintroducing foods back into your diet. However, when done slowly, the reintroduction period can be extremely useful! After eliminating foods, begin adding them back into your diet after at least 30 days (or a period of time long enough to notice significant reductions in inflammation and other side effects) by following the steps below.

Select a food to reintroduce starting with Level 1 foods (listed below).
Consume ½ teaspoon, and wait 15 minutes.
If you experience no symptoms, consume another 1 teaspoon of the same food, and wait another 15 minutes.
If after this period, you still have no symptoms, consume a normal portion of the same food.
Then, wait 5-7 days, following the AIP diet and refrain from introducing any other new foods. During this period, monitor yourself for any symptoms (bloating, rashes, etc.). If you still do not notice any symptoms, feel free to reintroduce the food back into your diet.
Repeat this process until all foods have been reintroduced, and avoid consuming any items that cause symptoms after consuming.

Levels of Reintroduction

Technically, there are no rules when it comes to reintroducing foods back into your diet. However, there are stages recommended based on the nutritional value gained from specific foods and the likelihood of adverse reactions starting with lower-level risks and progressing from there. You don’t have to reintroduce every food in each stage before moving on to the next. However, if you are noticing reactions to a significant amount of items in any particular stage, it is recommended that you take a break, return to the strict AIP diet for at least a few weeks, and then try the reintroduction phase once more. If you still react to level one foods, take another break, and move on to the level 2 stage instead.

Stage 1 Foods:

Egg yolks
Fruit
Nut and seed oils
Ghee
Coffee (occasionally)
Cocoa/chocolate
Peas and legumes with edible pods (green beans, sugar snap peas, snow peas, etc.)
Legume sprouts

Stage 2 Foods:

Seeds
Nuts
Coffee (daily)
Egg whites
Grass-fed butter
Alcohol (minimally)

Stage 3 Foods:

Eggplant
Sweet peppers
Paprika
Peeled potatoes
Grass-fed dairy
Lentils, split peas, garbanzo beans

Stage 4 Foods:

Chili peppers and nightshade spices
Tomatoes
Unpeeled potatoes
Alcohol (in larger quantities)
Gluten free grains
Fermented legumes
White rice
Other foods to which you have previously shown allergic or strong reactions

Common Food Symptoms

Worsening of a diagnosed disease
Cravings
Pica (an abnormal desire to eat substances)
Reduced energy and/or mood swings
Gastrointestinal issues (gas, boating, stomach aches, heartburn, diarrhea, nausea, etc.)
Headaches
Dizziness
Coughing
Changes in skin (rash, irritation, dry skin)
Increased anxiety

Foods to Avoid

While everyone approaches diets differently, and you should work with professional, common food avoided when implementing an AIP diet include:

Dairy: milk, yogurt, cheese, etc.
Food Additives: nitrates, emulsifiers, preservatives
Gluten: regular bread, pasta
Grains: rice, wheat, oats, barley
Nuts and Seeds: almonds, cashews, sunflower seeds, etc. (including all foods derived from them such as nut butters, flours, and oils) as well as seed-based spices such as coriander, cumin, fennel, mustard, and nutmeg
Legumes: lentils, beans, peanuts
Nightshade Vegetables: tomatoes, peppers, potatoes, and eggplant
Oils: soy and canola
Added Sugars and Sweeteners: brown rice syrup, high fructose corn syrup, barley malt syrup
Coffee: regular and decaf
Alcohol: wine, beer, liquor

Foods to Consume

Of course, you know your body best and should consume foods you know make you feel good and settle well within your stomach. However, in general, foods consumed when following an AIP diet include:

Vegetables: a wide variety, excluding nightshade vegetables
Fruit: a wide variety, preferably fresh
Tubers: sweet potatoes, taro, yams
Minimally Processed Meats: wild game, fish, seafood, organ meat, and chicken (grass-fed or pasture-raised when possible)
Fermented Foods: kombucha, kimchi, sauerkraut, pickles
Minimally Processed Vegetable Oils: olive oil, avocado oil, coconut oil
Herbs and Spices: not derived from seeds
Vinegars: balsamic, apple cider, red wine vinegar free from added sugars
Natural Sweeteners: honey and maple syrup
Teas: green and black
Bone Broth: chicken and beef

What to Eat

AIP-Friendly Breakfasts

AIP-Friendly Lunches and Dinners

AIP-Friendly Snacks

Tropical Turmeric Smoothie
Vegan Ranch (AIP Option) with veggies

*Find a full meal plan here!

Helpful Resources

If you’re looking for even more great resources to expand your knowledge of the AIP diet, we’ve done our best to gather a few of our favorite, most trusted websites and books to help you gain more knowledge.