What is the AIP

What is the Paleo Autoimmune Protocol / AIP?

Statistics show that autoimmune diseases are on the rise:

Hashimoto’s, Rheumatoid Arthritis, Lupus, Crohn’s disease, Type 1 Diabetes, Psoriasis etc. are becoming more and more common, especially in young people.

In fact, many people have the belief that autoimmune disease is strictly a case of bad genetics or a body gone awry and therefore believe those are just the cards they have been dealt. My very own rheumatologist told me that, “if inflammation is going to come, it will come” – meaning that there was nothing I could do to stop it.

Environmental, dietary, and lifestyles factors all matter.

What’s important to note here is that, while there is a genetic component involved – scientists are beginning to recognize that your environment, diet, and lifestyle choices can significantly increase your risk for developing an autoimmune disease.

This is actually very good news because that means there is something you can do about it! In fact, there are a lot of things you can do to minimize the effects of an autoimmune disease.

Here is where the AIP (Paleo Autoimmune Protocol) enters!

According to Dr. Sarah Ballantyne, Ph.D. (a.k.a. The Paleo Mom), The Paleo Autoimmune Protocol, or AIP for short, is an elimination diet and lifestyle that helps with reducing inflammation in the body, resetting the immune system, and healing a “leaky gut”.

This diet can help with managing and reversing symptoms caused by autoimmune diseases.

It’s Not All About Food (though it is important)!

In addition to diet changes like upping your intake of vegetables and nutrient rich foods like organ meat, the AIP also focuses on prioritizing sleep (8+ hours per night), gentle movement, mindset and managing stress, as these lifestyle factors have also been shown to help regulate the immune system. 

I personally like to think of the AIP as a stricter version of the Paleo diet for those of us that need a little fine tuning.

So if you have tried a Paleo diet like me or went gluten and dairy free but still experienced autoimmune symptoms, then the AIP diet is for you!

The AIP can be used as a tool to help you target and manage your symptoms. Scientists have figured out that certain foods may trigger inflammation in people with autoimmune diseases (e.g. foods like gluten, dairy, nightshades (more on those later), eggs, legumes, alcohol, grains, nuts and seeds).

If you are someone who suffers from an autoimmune disease(s)- the idea is that you eliminate the foods that may trigger inflammation for a minimum of 30-60 days (some people may need longer (up to a year) to start seeing improvements in their symptoms) and then you strategically reintroduce the eliminated foods one at a time to test your body for an intolerance or reaction.

This is the best way to determine which foods are nourishing your body and which ones may be contributing to inflammation.

While the AIP diet does initially remove a variety of  foods, the diet is still very nutrient dense and includes healthy fats, protein, and carbohydrates.

**In January 2024, the Autoimmune Protocol (AIP) took a giant leap forward, evolving to meet the diverse needs of our growing community.

This exciting development was announced by some of the top experts in autoimmune health. This significant update introduced a second option for the elimination protocol. This new version, known as AIP Modified Elimination, incorporates a more comprehensive list of foods based on the latest medical research and the extensive clinical experience of practitioners who have been implementing AIP with their clients and patients for over a decade. As a result, this less restrictive version offers a more flexible approach to the elimination diet.

The AIP has now been updated to include two versions of the elimination phase:

AIP Core Elimination (aka Core AIP or AIP Core)

AIP Modified Elimination (aka Modified AIP or AIP Modified)

The Core AIP remains true to its roots, maintaining the original guidelines that have helped so many of us on our wellness journey. This version continues to emphasize a diet rich in vegetables and fruits (excluding nightshades), organ meats, bone broth, fish and shellfish, herbs and spices, fermented foods, and healthy fats. It’s a tried-and-true approach that has stood the test of time.

The Modified AIP is a more relaxed, accessible version of the elimination phase. This new approach recognizes that everyone’s journey is unique and that flexibility can be key to maintaining a healthy lifestyle.

The Modified AIP includes all the core elements but also welcomes:

-Ghee

-Rice

-Pseudo-grains

-Legumes (except soy & peanuts)

-Seeds (including spices and oils made from seeds)

-Coffee

-Cocoa

It’s an exciting evolution that offers more variety while still focusing on nutrient-dense foods!!

Whether you choose to follow the Core AIP or embrace the flexibility of the Modified AIP, know that you’re making a powerful choice for your health!

What can you eat to help your body on both Core AIP and Modified AIP?

-Veggies of all kinds (the more variety the better)

-Fruit (in moderation)

-Sweet Potatoes, squashes, plantains, cassava

-Seafood (wild is best)

-High Quality Protein: Grass fed and Grass Finished Beef, Pasture Raised Pork, Free Range Chicken

-Organ meat

-Bone broth

-Spices and herbs (most)

-Healthy fats

-Fermented foods: sauerkraut, kombucha, kefir

See my many free and tasty recipes for the AIP right here!

What foods to avoid on Core AIP:

-Dairy

-Gluten

-Grains

-Pseudo-grains

-Eggs

-Legumes

-Nuts/Seeds

-Nightshades (peppers, tomatoes, potatoes etc.)

-Alcohol

-Coffee

-Cocoa

-Processed foods

-Vegetable oils (canola)

-Sweeteners & Sugar substitutes (xylitol, monk fruit)

-Food additives (guar gum, citric acid)

What foods to avoid on Modified AIP:

-Dairy (except ghee)

-Gluten

-Grains (except rice)

-Eggs

-Soy

-Nuts

-Nightshades (peppers, tomatoes, potatoes etc.)

-Alcohol

-Processed foods

-Vegetable oils (canola)

-Sweeteners & Sugar substitutes (xylitol, monk fruit)

-Food additives (guar gum, citric acid)

Need more help getting started with the Paleo Autoimmune Protocol?

Click here to download your free 7 Day AIP Meal Plan!

New to AIP?  Get your starter guide here.

Ready to begin reintroductions? Grab a copy of your step by step Reintroduction Guide here.

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