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diet

Autoimmune protocol (AIP) diet

Diet

Doctors report that the most common question asked by people with autoimmune diseases—like inflammatory bowel disease (IBD), lupus, multiple sclerosis, psoriasis, rheumatoid arthritis, and Hashimoto’s—is, “What should I eat?” The question of what to eat is one that troubles most of us from time to time (usually when we’re #hangry after a loooong day), but it’s one that’s particularly relevant to autoimmune warriors. That’s because autoimmune conditions are linked with changes to the health of your digestive tract, which is why diet matters so much! The autoimmune protocol (AIP) diet is one answer to the “what should I eat” question. AIP is a riff on the Paleo diet, specifically aimed at healing the gut, fostering healthy gut microbes, giving your body the nutrients it needs to heal, and balancing excess inflammation in your body. The big question: Can changing your diet really change your wacky immune response? Preliminary research, plus studies on real patients, suggests it can! The AIP diet begins with a strict initial elimination phase, followed by a maintenance phase (the length varies from person to person) during which symptoms can improve significantly. After several weeks or months on the maintenance phase, you can gradually reintroduce some of the foods you eliminated. During this reintroduction phase, you’ll be able to identify which foods you tolerate well, and which foods may contribute to your symptoms. In a way, the AIP diet is about figuring out the puzzle that is your body! Certain foods (even some healthy ones!) are believed to trigger inflammation in sensitive people, especially if you have an autoimmune condition, but success on this diet is about more than just swapping one food with another. Real talk: This diet is pretty strict. This type of elimination diet requires a “wash-out” period of all potentially inflammatory foods, meaning total avoidance, followed by specific reintroductions of potentially reactive foods like eggs, nuts, and seeds. This is a difficult diet to manage on your own, so it’s recommended that you work with a skilled integrative nutritionist to guide you through the process. As a team effort, AIP can feel a lot easier.

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Foods to Eat

Vegetables Poultry (preferably organic, pasture raised) Fish and seafood Red meat (preferably organic, grass fed) Organ meat and offal Fermented foods Organic bone broth Fruit Non-seed herbs and spices (see full list in “Learn more” section) Avocado and avocado oil Olives and extra-virgin olive oil Coconut, coconut kefir, and coconut oil Red palm oil Tallow and rendered organic animal fats (i.e. lard, duck fat, chicken fat, beef/bison/lamb tallow, etc.) Naturally fermented apple cider vinegar

Foods to Avoid

Grains Gluten Soy Dairy products Nightshade vegetables and spices Legumes (including beans and lentils) Eggs Coffee Nuts Seeds Alcohol Chocolate and cacao Seed herbs and spices (like celery seed, fennel seed, and sesame seeds) Algae, like chlorella and spirulina Refined sugars Artificial sweeteners Food additives Refined oils (e.g., corn, canola, cottonseed, grapeseed, peanut, safflower, sunflower, soybean, and vegetable oils) Nut and seed oils (e.g., almond, flax, hazelnut, macadamia, pumpkin seed, sesame, and walnut oils) Margarine, trans fats, hydrogenated oils

What Studies Say

Several pilot studies provide encouraging evidence that AIP can alleviate symptoms and improve quality of life for people with autoimmune diseases. One study of women with Hashimoto’s on an AIP diet for 10 weeks reported significant improvement in quality of life, including emotional and physical health, and a decrease in inflammatory symptoms. Another study of people with IBD who adhered to a strict elimination program for 6 weeks followed by a 5-week maintenance phase also had a very positive response, including measurable reduction of inflammation.

Effort Level

Vegetables Poultry (preferably organic, pasture raised) Fish and seafood Red meat (preferably organic, grass fed) Organ meat and offal Fermented foods Organic bone broth Fruit Non-seed herbs and spices (see full list in “Learn more” section) Avocado and avocado oil Olives and extra-virgin olive oil Coconut, coconut kefir, and coconut oil Red palm oil Tallow and rendered organic animal fats (i.e. lard, duck fat, chicken fat, beef/bison/lamb tallow, etc.) Naturally fermented apple cider vinegar

Videos about Autoimmune protocol (AIP) diet

Books about Autoimmune protocol (AIP) diet

book

The Autoimmune Fix: How to Stop the Hidden Autoimmune Damage That Keeps You Sick, Fat, and Tired Before It Turns Into Disease

Do you have crud in the blood? Millions of people suffer from autoimmunity whether they know it or not. The root cause of most weight gain, brain and mood problems, and fatigue, autoimmunity can take years—or even decades—for symptoms and a clear diagnosis to arise. Through years of research, Dr. Tom O’Bryan has discovered that autoimmunity is actually a spectrum, and many people experiencing general malaise are already on it. And while autoimmune diseases, such as Alzheimer’s, Multiple Sclerosis, osteoporosis, diabetes, and lupus, have become the third leading cause of death behind heart disease and cancer, many people affected are left in the dark. The good news is that many autoimmune conditions can be reversed through a targeted protocol designed to heal the autoimmune system, 70 percent of which is located in the gut. The Autoimmune Fix includes two comprehensive 3-week plans: In the first 3 weeks, you’ll follow a Paleo-inspired diet during which you cut out gluten, sweets, and dairy—the three primary culprits behind autoimmunity. Once the dietary changes have been addressed, The Autoimmune Fix focuses on the other causes of autoimmunity such as genetics, other dietary issues, and microbiome. The Autoimmune Fix provides a practical and much-needed guide to navigating these increasingly common conditions to help you feel better and develop a plan that works for you.

book

The Autoimmune Paleo Cookbook: An Allergen-Free Approach to Managing Chronic Illness

Autoimmune diseases are now epidemic, with modern science offering those who are diagnosed limited solutions. Given this, many people suffering from these conditions have searched for alternatives using nutrition and lifestyle changes. In The Autoimmune Paleo Cookbook, Mickey Trescott provides a resource for those looking to embark on the Autoimmune Protocol--a version of an ancestral diet that is focused both on removing potential food triggers as well as healing the gut. Research shows there is a clear connection between diet and autoimmune disease, and many, including the author, have used these principles to heal their bodies from these debilitating conditions and their accompanying symptoms. With the information and recipes in this book, you can embark on this process for yourself--without suffering through bland and tasteless "allergen-free" meals. Instead, with all of the incredible food you will be enjoying, you may forget that you are achieving better wellness! In the first section of the book, you will learn all about the Autoimmune Protocol--what it is, why it works, and which foods you should eat and avoid while on the elimination diet. Instructions are given on how to clear your pantry of questionable ingredients and replace them with healing, nutrient-dense whole foods. Also included are sections on food quality, a shopping guide, tips and tricks to make the protocol go more smoothly, as well as ideas for batch-cooking and breakfast. Mickey provides two, 4-week meal plans, each of them corresponding with recipes from the book and featuring detailed shopping lists. Armed with this information, anyone can integrate the Autoimmune Protocol in to their routine! In addition to the introductory material, The Autoimmune Paleo Cookbook includes 112 delicious recipes suitable for anyone on the strictest phase of the Autoimmune Protocol--no grains, beans, dairy, eggs, nuts, seeds, or nightshades. Although this is quite the list of exclusions, Mickey offers unique, flavorful, and delicious meals suitable for a variety of occasions and preferences. You will find simple recipes that anyone can make for a weeknight dinner, as well as more elaborate preparations for those who want to enjoy with company or for a special occasion. Full-page photos for every recipe show you what to expect and inspire you to create beautiful meals of your own. With the Autoimmune Paleo Cookbook as your guide, you'll be inspired to take your health into your own hands--finding better health in the face of autoimmunity, while thoroughly enjoying every last bite!

book

The Autoimmune Protocol Made Simple Cookbook: Start Healing Your Body and Reversing Chronic Illness Today with 100 Delicious Recipes

Written by popular AIP blogger Sophie Van Tiggelen, of A Squirrel in the Kitchen, The Autoimmune Protocol Made Simple Cookbook distills the AIP into the most practical, actionable, need-to-know information in the form of diet guidelines, 100 recipes, shopping lists, as well as simple tools and strategies for success. Mouthwatering color photography provides inspiration throughout. Starting an AIP diet can be overwhelming! This book makes the AIP clear and understandable with short, succinct explanations of the different AIP approaches and 100 AIP-compliant recipes that take you from feeling restricted to being amazed at the diet’s delicious possibilities. Along with a wide variety of nourishing recipes, this valuable resource provides a concise introduction to the AIP and its benefits, tips on transitioning your diet, happy gut guidelines, a list of items to stock in your kitchen, time-saving techniques, foods-to-eat and foods-to-avoid lists, a one-week meal plan, and advice on reintroducing foods. You'll start with basics and staples and continue with breakfasts, small bites, soups and salads, vegetables, meat-based mains, seafood dishes, desserts, and drinks. Among the healing food you and your family will love: Rosemary and Thyme Focaccia Fluffy Plantain Pancakes Dairy-Free Zucchini Cheese Rustic Chard and Bacon Soup Honey-Lime Chicken with Peach Salsa Versatile Pulled Pork Carnitas Gut-Healing Turmeric Gummies Delectable Cherry Crumble With The Autoimmune Protocol Made Simple Cookbook, you will find that flavorful food can go hand in hand with reducing inflammation, repairing your gut, and restoring proper immune function.

book

The Autoimmune Solution Cookbook: Over 150 Delicious Recipes to Prevent and Reverse the Full Spectrum of Inflammatory Symptoms and Diseases

The companion cookbook to the revolutionary New York Times bestseller The Autoimmune Solution, filled with more than 150 nutritious, easy-to-prepare, every day recipes to heal symptoms of inflammation and autoimmune disorders, including Graves’ Disease, Psoriasis, Fibromyalgia, Lupus, Celiac disease, Hashimoto’s thyroiditis, and Multiple sclerosis. Nine in ten Americans suffer from inflammation or an autoimmune disorder—conditions for which conventional medicine has no cure. Minor irritations like rashes and runny noses are ignored, while chronic and debilitating diseases like Crohn’s and rheumatoid arthritis are handled with a cocktail of toxic treatments that fail to address their root cause. But as Dr. Amy Myers revealed in The Autoimmune Solution, there are solutions. In this invaluable cookbook, she now shows you how to repair your body and reverse your symptoms by eating your way to good health. The Autoimmune Solution Cookbook delivers more than 150 grain-free recipes designed to prevent and reverse the full spectrum of autoimmune diseases, including allergies, obesity, asthma, cardiovascular disease, fibromyalgia, lupus, IBS, chronic headaches, fatigue, multiple sclerosis, colitis, Graves’ disease, and Hashimoto’s thyroiditis. As our food and environment becomes more toxic, the health of millions of us have been impaired. Thanks to Dr. Myers, you no longer need to rely on prescriptions—with troubling, sometimes dangerous side effects—to counteract your body’s over-reactive immune system. The Autoimmune Solution Cookbook is the healthy alternative to cope with and conquer inflammatory-related symptoms and diseases.

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