AIP Diet Food List

The human body is incredibly complex, with multiple systems working together in harmony to maintain overall health and well-being. However, when one or more of these systems becomes compromised, it can lead to chronic inflammation, autoimmune conditions, and other debilitating diseases.

In recent years, the medical community has seen a significant shift towards understanding the role of nutrition and lifestyle in preventing and managing chronic diseases. The Autoimmune Protocol (AIP) diet is a dietary plan that focuses on eliminating inflammatory triggers and promoting gut health, with the ultimate goal of reducing symptoms and improving quality of life for individuals with autoimmune conditions.

If you are considering starting the AIP diet, this comprehensive food list will guide you through what to eat and what to avoid, helping you embark on a path towards better health and symptom management.

 

What is the Autoimmune Protocol (AIP) Diet?

The AIP diet focuses on healing the gut, reducing inflammation, and eliminating foods that may trigger autoimmune responses. This diet is an extension of the paleo diet, which excludes grains, legumes, dairy, and processed foods. However, the AIP diet goes further by removing additional foods that can potentially cause inflammation.

The AIP diet is based on the idea that certain foods can trigger an immune response in people with autoimmune diseases. By eliminating these potential triggers, the diet aims to reduce inflammation, repair gut health, and improve overall well-being.

 

Who May Benefit from the AIP Diet?

The AIP diet may be beneficial for individuals who:

1. Have an autoimmune condition: The AIP diet is particularly suitable for individuals with autoimmune diseases, such as:

- Rheumatoid arthritis

- Hashimoto's thyroiditis

- Lupus

- Psoriasis

- Multiple sclerosis

- Crohn's disease

2. Experience chronic inflammation: If you experience ongoing inflammation and pain, even after trying other diets and treatments, the AIP diet may be helpful.

3. Have gut health issues: The AIP diet focuses on promoting gut health, so it may be beneficial for individuals with irritable bowel syndrome (IBS), leaky gut syndrome, or other gut-related conditions.

 

AIP Diet Food List

Phase 1: Elimination Phase

The goal of this phase is to eliminate inflammatory triggers and focus on anti-inflammatory foods. This phase can last anywhere from 30 to 60 days, depending on individual needs and progress.

Step-by-Step Guide

1. Remove trigger foods: Identify and remove gluten-containing grains, nightshades, dairy products, legumes, and processed foods from your diet.

- Gluten-containing grains: Wheat, barley, rye

- Nightshades: Tomatoes, peppers, eggplant, potatoes

- Dairy: Milk, cheese, yogurt (except for full-fat options)

- Legumes: Beans, lentils, peanuts

- Processed foods: Packaged snacks, sauces, condiments

- FODMAPs:

Fructose-rich fruits: apples, pears, watermelon

High-FODMAP vegetables: cabbage, cauliflower, broccoli

2. Focus on anti-inflammatory foods: Emphasize consumption of green vegetables, fruits, healthy fats, and lean protein sources:

- Meat: Grass-fed beef, bison, lamb, pork, chicken, duck, turkey

- Fish: Fatty fish like salmon, sardines, and mackerel; avoid farmed or high-mercury fish

- Eggs: Pasture-raised eggs from hens that forage on grass

- Vegetables:

Leafy greens: kale, spinach, collard greens, lettuce, arugula

Cruciferous vegetables: broccoli, cauliflower, Brussels sprouts

Root vegetables: sweet potatoes, carrots, beets, parsnips

Other vegetables: green beans, bell peppers, cucumbers, tomatoes

- Fruits:

Berries: blueberries, strawberries, raspberries, blackberries

Citrus fruits: oranges, grapefruits, lemons, limes

- Healthy Fats: Olive oil, coconut oil, avocado oil

3. Hydrate adequately: Drink plenty of water throughout the day to help flush out toxins.

4. Consider supplements: If necessary, consult with a healthcare professional about adding anti-inflammatory supplements like omega-3 fatty acids, turmeric, or ginger.

 

Phase 2: Reintroduction Phase

Once you've completed the Elimination Phase, it's time to reintroduce foods in small amounts and monitor your body's response. This phase can last anywhere from 14 to 30 days, depending on individual needs and progress.

Step-by-Step Guide

1. Choose one food group: Select a specific food group (e.g., gluten-containing grains, dairy products) that you want to reintroduce.

2. Start with small amounts: Introduce a small amount of the chosen food group into your diet and monitor your body's response.

3. Wait for 7-10 days: Allow time for your body to adjust to the reintroduced food.

4. Monitor symptoms: Pay attention to any changes in digestion, energy levels, or overall health.

5. Adjust your diet accordingly: If you experience adverse reactions, reduce or eliminate the reintroduced food group from your diet.

 

Phase 3: Maintenance Phase (ongoing)

Once you've completed the Reintroduction Phase, it's time to maintain your new dietary habits. This phase is ongoing and requires continued attention to your body's needs.

Step-by-Step Guide for the Maintenance Phase:

1. Continuously monitor symptoms: Pay attention to any changes in digestion, energy levels, or overall health.

2. Adjust your diet accordingly: If you experience adverse reactions, reduce or eliminate problematic food groups from your diet.

3. Stay hydrated and exercise regularly: Prioritize hydration and regular physical activity to maintain optimal health.

Remember, everyone's journey is unique, and the duration of each phase may vary depending on individual needs and progress. Be patient, stay committed, and work with a healthcare professional if needed to achieve optimal wellness.

 

Conclusion

The Autoimmune Protocol (AIP) Diet is a comprehensive approach to managing chronic inflammation and improving overall health. By following the Elimination Phase, Reintroduction Phase, and Maintenance Phase, individuals can identify and eliminate inflammatory triggers, reintroduce foods in small amounts, and maintain their new dietary habits. Remember, everyone's journey is unique, and the duration of each phase may vary depending on individual needs and progress.

Disclaimer: This article is for informational purposes only and should not be taken as medical advice. Always consult with a healthcare professional before making any significant changes to your diet.

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References

1. Fletcher, J. (2020, January 3). All you need to know about the AIP diet. https://www.medicalnewstoday.com/articles/320195#takeaway

2. Konijeti, G. G., Kim, N., Lewis, J. D., Groven, S., Chandrasekaran, A., Grandhe, S., Diamant, C., Singh, E., Oliveira, G., Wang, X., Molparia, B., & Torkamani, A. (2017). Efficacy of the Autoimmune Protocol Diet for Inflammatory Bowel Disease:  >Inflammatory Bowel Diseases<23(11), 2054–2060. https://doi.org/10.1097/MIB.0000000000001221

3. Auto-Immune Protocol Diet (AIP) - Dietary Options. (n.d.). https://www.nutritionaltherapyforibd.org/dietary-options/auto-immune-protocol-diet

4. Chandrasekaran A, Molparia B, Akhtar E, Wang X, Lewis JD, Chang JT, Oliveira G, Torkamani A, Konijeti GG. The Autoimmune Protocol Diet Modifies Intestinal RNA Expression in Inflammatory Bowel Disease. Crohns Colitis 360. 2019 Oct;1(3):otz016. doi: 10.1093/crocol/otz016. Epub 2019 Jul 12. PMID: 32309803; PMCID: PMC7147823.