AIP (Autoimmune Protocol Diet) Beginner's Guide

How the Autoimmune Protocol Diet Works for Hashimoto's, Inflammatory Bowel Disease, and other Autoimmune Disease

The Autoimmune Protocol (AIP) diet is a lifestyle intervention designed to help reduce the symptoms of autoimmune diseases such as Hashimoto’s, IBD, and other autoimmune diseases.

The AIP diet eliminates certain foods that are known to be inflammatory and can exacerbate autoimmunity.

These include gluten, dairy, grains, legumes, and nightshade vegetables like tomatoes and peppers.

In addition to eliminating these food groups from one's diet, the AIP diet focuses on including anti-inflammatory foods such as fatty fish, bone broth, organ meats, and plenty of fresh fruits and vegetables.

By following this protocol, it is possible to reduce inflammation in the body which can help alleviate some of the associated symptoms with autoimmune diseases.

The food and drink we consume may be one of the biggest modifiable influences on our risk of autoimmune disease

The food and drink we consume may have a profound impact on our risk of autoimmune disease.

Regular consumption of processed and sugary foods, as well as an insufficient intake of healthy fats and essential vitamins, can increase the risk of developing autoimmune diseases.

Consuming balanced meals with plenty of fruits, vegetables, and lean proteins can help reduce this risk.

Also important is staying hydrated with water or unsweetened beverages.

By making mindful choices about what we eat and drink on a daily basis, it is possible to significantly reduce our chances of developing an autoimmune disease in the future.

How does the Autoimmune Paleo Diet work?

The AIP diet is based on the principles of an anti-inflammatory diet and works to reduce inflammation in the body.

It focuses on whole, unprocessed foods that are nutrient-dense, easy to digest, and free from harmful additives.

This includes fruits and vegetables; lean proteins such as wild-caught seafood, eggs, and grass-fed meats; nuts, seeds, and healthy oils; fermented foods; and herbal teas.

The goal of this plan is to reduce inflammation by eliminating certain common allergens such as dairy products, gluten grains, processed foods, legumes, refined sugars, food additives and preservatives.

By doing so it can help reduce symptoms associated with chronic diseases such as arthritis or autoimmune disorders.

Elimination and Reintroduction Phase

The Autoimmune Protocol Diet (AIP) is a dietary approach that has become increasingly popular in recent years.

The AIP diet involves an elimination and reintroduction phase, where foods considered to be potentially inflammatory are removed from the diet for a certain period of time and then gradually reintroduced when symptoms are reduced or resolved.

 During the elimination phase, all grains, dairy, refined sugars, legumes, eggs, nuts/seeds and nightshades are eliminated from the diet.

It is important to note that this stage should last at least 30 days but can be tailored depending on individual needs.

After this period of elimination, foods are slowly reintroduced into the diet while actively tracking any symptoms that may arise.

This reintroduction phase helps individuals understand what foods they may tolerate best and which ones could cause inflammation or other problems.

While this approach may seem strict and overwhelming at first, it is effective in reducing inflammation and improving overall health.

The Elimination Phase

When following an Autoimmune Protocol (AIP) Diet, the elimination phase is the first step.

This phase involves eliminating certain inflammatory foods from your diet such as gluten, dairy, grains, legumes and nightshade vegetables like tomatoes and peppers.

While these food groups are eliminated from one's diet during this phase, it is important to include anti-inflammatory foods such as fatty fish, bone broth, organ meats and plenty of fresh fruits and vegetables in order to reduce inflammation in the body.

By doing so, it may help alleviate some of the associated symptoms with autoimmune diseases.

The Reintroduction Phase

The reintroduction phase of the autoimmune paleo diet focuses on slowly introducing certain food items back into your diet.

This helps to identify which foods are causing inflammation and other symptoms associated with autoimmune diseases.

During this phase, you will be able to reintroduce specific grains, dairy products, beans and legumes, nightshade vegetables, eggs, nuts and seeds as well as a few others in order to determine how your body responds.

It is important that when adding these new foods back into your diet that you do so gradually and listen carefully for any signs of discomfort or adverse reactions from your body.

By doing this you will be able to get an accurate assessment of what foods are suitable for your individual needs while also helping reduce inflammation in the body.

Maintenance Phase

The maintenance phase of the autoimmune protocol diet is an important part of sustaining a healthier lifestyle.

This phase is where you continue to follow the AIP diet plus the foods you have reintroduced while still avoiding foods that are known to be triggers.

During this phase it is important to continue monitoring any symptoms or reactions in order to prevent flare-ups.

With consistent adherence to these guidelines, the maintenance phase can help promote long-term health benefits for those following the autoimmune protocol diet.

Foods to Avoid

The Autoimmune Protocol Diet is designed to help reduce inflammation and improve overall health.

Foods to avoid on this diet include refined sugars, grains, dairy, eggs, soy, nuts and seeds, nightshades, processed foods, alcohol and artificial sweeteners.

In addition to these foods, individuals should also avoid gluten-containing grains such as wheat, barley and rye.

Additionally, food additives like preservatives and colorings should be avoided in order to keep the body in balance.

Finally, deep-fried and pre-packaged convenience foods high in trans fats should be avoided as well.

By avoiding these items on the AIP diet, individuals can make sure their bodies are getting the nourishment they need to stay healthy and balanced.

Foods to Eat

An autoimmune protocol diet emphasizes nutrient-dense, whole foods that are easy to digest and minimize inflammation.

Some of the key foods to eat on this diet include meat, poultry, fish, eggs, non-starchy vegetables, healthy fats such as olive oil, coconut oil, and avocado, and fermented foods such as kimchi and sauerkraut.

It's also important to avoid gluten, grains, legumes, nightshades, dairy, and processed foods, as well as any other food sensitivities.

The goal of the autoimmune protocol diet is to provide the body with the nutrients it needs to heal while avoiding foods that trigger inflammation.

Eat Organ Meats

Organ meats are a great source of high-quality nutrition that can benefit anyone, regardless of diet.

Eating organ meats is beneficial not only because they contain important micronutrients like vitamins, minerals, and healthy fats, but also because they offer unique nutrients such as choline and carnitine.

These particular nutrients are often lacking in the diets of people who follow autoimmune paleo diets due to the limited food sources available on this type of diet.

Additionally, organ meats are more nutrient-dense than many other proteins, making them an efficient way to get a range of essential nutrients into your body.

Furthermore, organ meats are rich in bioactive compounds like glucosamine and collagen, which may help with joint health.

All in all, organ meats provide a wide range of valuable nutrition that can make a significant difference to overall health when included in an autoimmune paleo diet.

Can I Lose Weight on the AIP Diet?

Yes, you can lose weight on the AIP diet.

The focus of the AIP diet is to reduce inflammation, heal the gut, and restore balance in the body.

By reducing processed foods, sugars and other triggers of inflammation, people are able to lose weight naturally and safely.

In addition, the AIP diet emphasizes nutrient-dense foods that provide essential vitamins and minerals while promoting satiety.

This can help with portion control and cravings associated with weight loss programs.

Weight Maintenance and Management

The Autoimmune Paleo Diet is designed to reduce inflammation and support the immune system, which can help with weight maintenance and management.

The diet eliminates foods that are known to cause inflammation, such as dairy, grains, legumes and processed sugars.

Eating a nutrient-dense diet of anti-inflammatory foods such as leafy greens, healthy fats, and lean meats can help boost metabolism and regulate blood sugar levels.

Additionally, by eliminating certain food groups that may be triggering an individual’s autoimmune response, they are reducing their intake of unhealthy fats, refined carbohydrates, and processed sugars which can lead to weight gain and fluctuating energy levels.

Lifestyle Factors

The Autoimmune Paleo Diet also encourages lifestyle changes to support overall health and well-being.

These include getting enough sleep, reducing stress levels, exercising regularly, and engaging in activities that promote relaxation.

Sleep is important in maintaining a healthy immune system as it helps the body repair itself.

Exercise can help reduce inflammation while promoting weight loss and improving moods.

Additionally, regular exercise has been linked to better mental health due to its ability to reduce cortisol levels which can be beneficial for those with autoimmune conditions.

Stress management is also key, as high stress levels are known to trigger flare-ups in autoimmune diseases such as lupus or rheumatoid arthritis.

Practicing yoga or meditation can be helpful in managing stress levels naturally without medication.

All these lifestyle factors combined with following a nutritious diet will lead to improved overall health and well-being for anyone suffering from an autoimmune condition or wanting to improve their immune system function.

Research on the Autoimmune Protocol Diet is emerging, and early studies look promising

Emerging research into the autoimmune protocol diet is showing promise for controlling and managing autoimmune disorders.

Studies have shown that following a specific diet designed to reduce inflammation, such as the AIP diet, can help reduce symptoms of autoimmune diseases and improve overall health.

Predominantly plant-based foods with healthy fats and proteins from sources like organ meat, fish, nuts and seeds are recommended on the AIP diet.

Research has also shown that supplementing certain vitamins and minerals on the AIP diet can help improve overall health outcomes for those with chronic illnesses.

Additionally, studies suggest that reducing exposure to certain environmental triggers such as stressors and toxins helps in improving immune system function by decreasing inflammation.

Overall, emerging research suggests that following an AIP diet may be beneficial for those suffering from autoimmune conditions.

The Gut-Autoimmune Disease Link

Autoimmune diseases occur when the body's own immune system mistakenly attacks healthy tissue, causing damage.

There is an emerging body of research that suggests that the Autoimmune Protocol (AIP) diet may be a promising tool for treating autoimmune disease.

 Studies indicate that certain foods can contribute to inflammation and worsen autoimmune symptoms, while others can reduce inflammation and improve gut health.

The AIP diet eliminates potential triggers such as grains, dairy, legumes, and nightshade vegetables.

Studies have found that the AIP diet reduces overall inflammatory markers in the blood and restores intestinal integrity over time.

This results in improved symptoms of many autoimmune conditions, including rheumatoid arthritis and celiac disease.

Additionally, emerging evidence suggests that the AIP diet may help to promote microbial diversity in the gut which is important for keeping the immune system balanced.

As more research emerges on this topic it will become increasingly clear how effective the AIP diet can be for treating autoimmune diseases.

The Autoimmune Protocol May Help Heal Leaky Gut

An autoimmune protocol is an effective way to help heal a leaky gut.

This protocol involves eliminating certain foods from the diet, including dairy, grains, legumes, eggs, nuts and seeds, and nightshades.

It also includes avoiding processed foods and alcohol and focusing on eating anti-inflammatory foods such as organic fruits and vegetables.

 Additionally, the protocol recommends supplementing with probiotics to recolonize the gut with beneficial bacteria.

By following this dietary protocol and incorporating lifestyle changes such as stress management techniques and getting enough sleep, it can help reduce inflammation in the body which can help promote the healing of leaky gut syndrome.

The AIP elimination diet removes many common foods that we enjoy for comfort, celebrations, and convenience

The AIP diet eliminates many common food groups that we enjoy for comfort, celebrations, and convenience.

While this might seem daunting at first, books like "Celebrations" provide good alternatives to many of these comfort foods.

With the right recipes and ingredients, it is possible to make delicious meals without compromising our health.

Eating healthy can be a difficult adjustment at first, but it is ultimately much better than indulging in unhealthy foods that can harm us in the long run.

Having something familiar and enjoyable while staying on track with our diet can help us stay motivated and make the transition easier.

Health Benefits of the AIP Diet

The AIP diet offers numerous health benefits to those who follow it.

It helps reduce inflammation in the body due to its anti-inflammatory properties from the elimination of potential allergens such as grains and dairy and an abundance of nutrient-dense foods like fruits and vegetables.

Additionally, it is rich in omega-3 fatty acids which have been proven to help reduce inflammation as well as lower blood pressure and cholesterol levels.

Lastly, following this diet can lead to increased energy levels due to an increase in nutrient uptake from the variety of healthy foods consumed on this plan.

How to Get Started on the AIP Diet

Getting started on the AIP Diet can seem overwhelming at first, but with a little bit of planning and dedication, it can be easy to transition into.

The first step is to educate yourself about the diet by reading up on all the guidelines and restrictions.

This way, you know exactly what foods are allowed and which are not, so you can plan your meals accordingly.

The next step is to start transitioning your eating habits slowly.

Start by removing some of the most common inflammatory foods from your diet such as processed foods, grains, dairy, eggs, nuts and seeds, nightshades (tomatoes, peppers, eggplants), and refined sugars. Replace these with more nutrient-dense foods like meats, fish and seafood, fruits and vegetables (especially leafy greens), healthy fats like avocado or coconut oil, or starchy root vegetables like potatoes or sweet potatoes.

Take it one step further by experimenting with different recipes that cater to AIP restrictions.

This will help make the transition easier since you can still enjoy delicious meals without feeling deprived.

You may also want to try eliminating certain food groups for a period of time (like removing eggs for two weeks) to determine if you’re sensitive to any particular ingredients before re-adding them back into your diet in moderation.

Finally, don’t forget about lifestyle changes that help reduce stress and inflammation such as exercising regularly, getting enough sleep each night, and incorporating mindful practices such as yoga or meditation into your routine.

All of these steps taken together should make it easier to get started on the AIP Diet in order to see positive changes in your health!

Dr. Shook's Autoimmune Protocol Diet and Program is a Shortcut

Dr. Shook's Transformation Program is a dietary, lifestyle, and supplementation based autoimmune protocol and challenge, that Dr. Shook developed to help his autoimmune clients with Hashimoto's disease.

The Transformation Program has been used effectively to help people with Hashimoto's Disease, inflammatory bowel diseases (though inflammatory bowel diseases seem to respond better to an Instatpot or slow-cooker version of an autoimmune protocol diet), psoriasis and several other autoimmune diseases.

You can learn more about the Transformation Program it at ThyroidProgram.com.

What Costs Are Related to the AIP Diet?

The AIP diet can be costly.

The most obvious cost is the food itself, as many of the foods that are allowed on the diet can be expensive.

Fruits and vegetables, especially organic and locally-sourced ones, can be quite pricey.

Additionally, buying grass-fed and pastured meats, wild-caught fish, and organic eggs can add up quickly.

Other related costs include supplements such as probiotics, omega-3s, vitamin B12 and adaptogens; meal plans or delivery services; cookbooks; lab tests to monitor progress; medical tests for underlying conditions; doctor’s visits for guidance or coaching.

In addition to financial costs associated with the AIP lifestyle, there are also considerable time costs involved.

Shopping for ingredients takes time, as does meal planning and prepping meals ahead of time for convenience.

Sticking to this type of diet when eating out can be a challenge and take extra effort in terms of research beforehand.

All these activities add up quickly in terms of required time commitment from those who choose to follow the AIP diet.

Tips for following an AIP diet on a budget

An Autoimmune Protocol (AIP) diet is a powerful way to manage autoimmune diseases and other chronic illnesses.

 The diet eliminates certain foods, such as gluten, dairy, eggs, nuts, and nightshade vegetables.

While AIP can be expensive due to the need for fresh ingredients and specialty items, there are low-cost ways to follow it.

One of the key ways to save money while following an AIP diet is by sticking to whole foods. Fruits, vegetables, meats or fish, and root vegetables.

Processed foods tend to be more expensive than whole foods.

Batch cooking also helps with cost savings because you can buy in bulk and store leftovers for multiple meals.

The freezer is your best friend on an AIP diet! You can freeze almost everything - meat, fish, fruits and vegetables - making it easy to buy in bulk when there's a good sale or special offer on produce at your grocery store.

Canned goods are also a great option; they’re typically cheaper than fresh produce but still provide important nutrients.

Planning ahead is another great way to save money on an AIP diet.

Make a meal plan for the week that includes all of your meals and snacks so you know exactly what ingredients you need before you go shopping.

This will help prevent impulse purchases that end up costing more in the long run.

Finally, try growing some of your own food if possible.

This could be anything from herbs that don't require much space or effort to maintain to fruit trees that produce plenty of delicious food every year.

Growing your own food eliminates the cost completely and provides healthy produce for your meals!

To save money, you can also shop from the EWG's "Dirty Dozen and Clean Fifteen List".

These are conventionally raised foods that are usually low in herbicide and pesticide residues and will help save money.

Get the Definitive Resources for the Autoimmune Protocol

If you are interested in starting an autoimmune protocol diet, Dr. Shook has created the Transformation Program, which has helped thousands of people with Hashimoto's to improve their health without struggling to figure out how to do it.

You can learn all about it at ThyroidProgram.com