The AIP (autoimmune protocol), also known as the paleo autoimmune protocol, is a diet-based approach to reduce symptoms of autoimmune disease through diet and proper nutrition.
Autoimmune disease is when a person’s immune system mistakenly attacks its own tissues and healthy cells, leading to unwanted inflammation (the root of disease), and possibly secondary autoimmune conditions.
Examples of some common autoimmune diseases include:
- celiac disease
- hashimotos thyroiditis
- inflammatory bowel disease (ulcerative colitis, crohn’s)
- lupus
- multiple sclerosis
- rheumatoid arthritis
- type 1 diabetes
The AIP diet is based on the theory that autoimmune conditions are caused by intestinal permeability, or “leaky gut”, which is when food particles leak through tiny holes in the intestine and trigger an immune response.
Generally, those following the AIP diet will adhere to it strictly for several weeks/months before reintroducing foods that were eliminated.
If foods that are eventually reintroduced cause a reaction, the idea is that these should be permanently removed from one’s diet.
Eating anti-inflammatory and nutrient-dense foods and eliminating pro-inflammatory foods is thought to heal the gut and therefore reset the immune system.
Since 70-80% of our immune system resides in our “gut”, it is important to nurture the good gut bacteria (microbiome) in our digestive system with healthy and healing foods.
Some of the foods allowed on the AIP diet are:
- bone broth
- fermented foods (sauerkraut, kimchi, kombucha, non-dairy kefir, etc.)
- fruit (in modest quantity; nightshade fruit should be avoided)
- green tea and herbal teas
- herbs (non-seed herbs such as basil, mint, oregano)
- meat (preferably organic, grass-fed)
- oils such as avocado, coconut and olive
- seafood
- sweet potatoes
- vegetables (except nightshades)
- vinegars (apple cider, balsamic)
Some of the foods to avoid on the AIP diet are:
- alcohol
- chocolate
- coffee
- butter and ghee
- dairy
- eggs
- gluten
- grains
- legumes (beans, peanuts, soy, etc.)
- nightshade vegetables and fruit (eggplant, peppers, potatoes, tomatoes, goji berries, etc.)
- nuts and seeds
- oils (avocado, coconut and olive oil are permitted)
- processed food, preservatives and additives
- spices derived from peppers and seeds, such as paprika and coriander
- sugars and artificial sweeteners (honey or maple used sparingly is permitted)
Sample AIP-friendly dishes we can create are:
- Wild salmon with curried honey-lemon glaze and roasted seasonal vegetables
- Organic chicken stir-fry with coconut aminos and Asian vegetables
- Grass-fed beef meatballs with nut- and dairy-free herb pesto over squash “noodles”
Sources: healthline.com, medicalnewstoday.com, webmd.com
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