Here you will find a complete AIP diet overview with lists for approved and not approved foods and delicious recipes to help make your journey easier and more enjoyable.
WHAT IS THE AUTOIMMUNE PROTOCOL DIET (AIP)?
The AIP Diet, also known as the Autoimmune Paleo Protocol, is a lifestyle approach to managing autoimmune and inflammatory conditions which include both dietary and holistic lifestyle modifications.
The AIP Diet was designed for people diagnosed with autoimmune conditions to help identify their specific dietary triggers for inflammation, thereby reducing the immune response and manifested symptoms.
The Autoimmune Paleo Protocol is similar to the Paleo diet but is even more restrictive during the elimination phase by removing a wide variety of potential inflammatory food triggers.
During this phase, the diet restricts any foods that may potentially be causing inflammation in the body while simultaneously focusing on supporting and nourishing the body in an attempt to heal the gut.
While the AIP diet cannot cure an autoimmune condition, it can help to reduce the severity of symptoms experienced and help in the overall treatment and multidisciplinary approach of treating an autoimmune disorder.
FOODS EXCLUDED FROM AIP DIET
The AIP diet focuses on consuming a wide variety of anti-inflammatory foods while removing the following food groups during the elimination phase. It is also recommended to stay away from painkillers, alcohol, and other inflammatory lifestyle behaviors during this time.
AIP RESTRICTED FOODS
- All grains (including gluten-containing grains)
- Legumes such as beans and peanuts
- Nightshade vegetables
- Nuts & nut butter
- Seeds & seed-derived spices
- Added sugar
- Food additives
- Artificial sweeteners
- Processed vegetable oils
WHY AN ELIMINATION DIET FOR AUTOIMMUNE DISEASE?
The initial restrictive diet phase, also known as the elimination phase, is meant to allow you to feel safe consuming the foods that you are not as likely to be sensitive to while allowing your body to heal and repair itself.
After this phase, the reintroduction phase is started in order to help you accurately identify your specific triggers.
Once you are confident in identifying and understanding which foods you are sensitive to, you can feel confident in consuming the foods that you are not sensitive to.
WHAT CAN YOU EAT ON THE AIP DIET?
After writing two cookbooks on the AIP diet for thyroid conditions, I am used to hearing “so, what you can eat on the AIP diet?”
I tell my clients that while following the AIP diet, you are encouraged you to load up and enjoy meals filled with the following anti-inflammatory foods.
These are generally recognized safe foods that you are encouraged to enjoy, but it is also important to keep in mind your own personal sensitivities and allergies.
*If possible, choose organic produce whenever possible to avoid potential chemical reactions.
FOODS INCLUDED ON THE AIP DIET:
- Organic, Humanely-Raised, Pastured Meat: Chicken, turkey, duck, beef, pork, lamb, or venison
- Wild-Caught Seafood: Salmon, cod, halibut, trout, haddock. Shellfish – shrimp, clams or mussels
- Non-Nightshade Vegetables: All vegetables except tomatoes, bell and hot peppers, eggplant, and white potatoes
- High-Quality Oil: Avocado oil, coconut oil, or extra-virgin olive oil
- Healthy Fats: Avocado, coconut products, bone broth
- Fresh or Dried Herbs: Parsley, thyme, basil, tarragon, rosemary, chives, chervil, marjoram, oregano, fennel, lavender, mint, cilantro, dill
- Dairy-Free Fermented Foods: Kombucha, kefir, and vinegar
- Beverages: Herbal tea, homemade bone or vegetable broth
*It is a combination of nutrients, antioxidants, omega-3 fatty acids, and/or plant-based dietary fiber that make these foods an excellent choice for maintaining an anti-inflammatory diet. That does not mean these foods could not be potentially inflammatory to you and your own unique biochemistry.
AIP DIET RECIPES FOR HEALING
The Autoimmune Paleo Protocol (AIP) can help treat and possibly send Hashimoto’s and other autoimmune symptoms into remission―but what does that mean for your day-to-day diet?
My second cookbook, The Hashimoto’s AIP Cookbook, is the first-ever cookbook to tell you everything you need to know in order to really bring the AIP diet into your life, and I am excited to share some of my most popular recipes below.
The Hashimoto’s AIP Cookbook helps heal immune conditions with deliciously nutritious and simple recipes. With options for 30-Minute, 5-Ingredient, One-Pot, and Make-Ahead meals, these recipes make this diet surprisingly easy.