The autoimmune protocol diet, commonly referred to as AIP, is a type of diet that has gained popularity in recent years, particularly among those with autoimmune diseases. The AIP diet is a variation of the paleo diet, which focuses on consuming whole, unprocessed foods that our ancestors may have eaten. The AIP diet, however, goes a step further by eliminating potentially inflammatory foods and substances that can trigger autoimmune responses in the body.
The primary goal of the AIP diet is to reduce inflammation in the body, as chronic inflammation is a common characteristic of many autoimmune diseases. By eliminating certain foods that may trigger inflammation, individuals may experience improvements in symptoms such as joint pain, fatigue, skin rashes, and gastrointestinal issues.
Foods to Eat on the AIP Diet:
The AIP diet focuses on consuming nutrient-dense, whole foods that are less likely to trigger autoimmune responses. Some of the foods recommended on the AIP diet include:
- Vegetables – a variety of vegetables are encouraged on the AIP diet, including leafy greens, cruciferous vegetables, root vegetables, and sea vegetables.
- Fruits – low-sugar fruits such as berries, apples, and pears are encouraged, while high-sugar fruits such as bananas, mangoes, and pineapple should be limited.
- Meat and Fish – grass-fed, pasture-raised, and wild-caught meats and fish are recommended sources of protein on the AIP diet.
- Healthy Fats – fats such as olive oil, avocado oil, coconut oil, and animal fats are encouraged.
- Fermented Foods – fermented foods such as sauerkraut, kimchi, and coconut yogurt can promote a healthy gut microbiome and may be beneficial for those with autoimmune diseases.
Foods to Avoid on the AIP Diet:
To reduce inflammation and support the immune system, the AIP diet eliminates several food groups that are commonly known to trigger autoimmune responses. Some of the foods to avoid on the AIP diet include:
- Grains – including wheat, oats, barley, and rice
- Legumes – including beans, lentils, and peanuts
- Nightshades – including tomatoes, potatoes, peppers, and eggplants
- Dairy – including milk, cheese, and yogurt
- Processed Foods – including refined sugars, vegetable oils, and food additives
Benefits of the AIP Diet:
The AIP diet has shown to be beneficial for individuals with a variety of autoimmune diseases, including:
- Rheumatoid Arthritis – a study published in the Journal of Alternative and Complementary Medicine found that individuals with rheumatoid arthritis who followed the AIP diet experienced significant improvements in symptoms such as joint pain, inflammation, and fatigue.
- Inflammatory Bowel Disease – a study published in the World Journal of Gastroenterology found that the AIP diet may be effective in reducing symptoms such as abdominal pain, diarrhea, and inflammation in individuals with inflammatory bowel disease.
- Multiple Sclerosis – a study published in the Journal of the American College of Nutrition found that the AIP diet may be beneficial for individuals with multiple sclerosis, as it has been shown to reduce inflammation and improve immune function.
Getting Started on the AIP Diet:
If you are considering starting the AIP diet, it is important to consult with a healthcare professional, particularly if you have a pre-existing medical condition. The AIP diet can be challenging to follow, as it requires eliminating several food groups, so it is essential to plan ahead and prepare meals in advance.
Here is a sample daily menu for the AIP diet:
- Sweet Potato Hash with Ground Beef and Spinach
- Turmeric Ginger Tea
- Grilled Chicken Salad with Avocado and Balsamic
- Apple Slices with Almond Butter
- Baked Salmon with Roasted Root Vegetables
- Fermented Carrots
- Mixed Berries with Coconut Cream
In conclusion, the autoimmune protocol diet is a type of diet that has gained popularity in recent years due to its potential benefits for individuals with autoimmune diseases. The AIP diet focuses on consuming whole, unprocessed foods while eliminating potentially inflammatory foods and substances that can trigger autoimmune responses in the body. The AIP diet has been shown to be beneficial for individuals with a variety of autoimmune diseases, including rheumatoid arthritis, inflammatory bowel disease, and multiple sclerosis. If you are considering starting the AIP diet, it is important to consult with a healthcare professional, plan ahead, and prepare meals in advance.