Comprehensive Guide to the AIP Diet: Reducing Inflammation and Supporting Autoimmune Health
Learn How the Autoimmune Protocol (AIP) Diet, Acupuncture, and Lifestyle Changes Can Promote Healing and Manage Autoimmune Symptoms
Autoimmune diseases impact millions worldwide, causing chronic inflammation and debilitating symptoms. But how do these conditions develop, and more importantly, how can we manage them?
One key factor is gut health. When the gut lining is compromised—a condition commonly referred to as “leaky gut”—harmful substances like pathogens (viruses, bacteria, parasites, and candida), proteins, and toxins (such as glyphosates, food additives, or medications) leak into the bloodstream.
This triggers the immune system to go into overdrive, creating a vicious cycle of inflammation that perpetuates the autoimmune response.
Fortunately, the Autoimmune Protocol (AIP) Diet has emerged as a powerful tool for reducing inflammation, healing the gut, and reversing autoimmune symptoms.
A 2017 study published in Inflammatory Bowel Diseases found that participants with IBD experienced significant symptom relief on the AIP diet. (1)
Another study in Autoimmune Reviews supports the role of diet in reducing inflammation and modulating the immune system in autoimmune conditions. (2)
Patients with Hashimoto’s showed significant improvement in symptoms and an impressive 29% decrease in inflammation after following the AIP diet for 10 weeks. (3)
This blog will dive into the principles of the AIP diet, its benefits, and how it fits into a holistic approach to managing autoimmune diseases.
What is the Autoimmune Protocol (AIP) Diet?
The AIP diet is a stringent elimination diet designed to reduce inflammation, heal the gut, and identify food sensitivities.
It removes potential dietary triggers and reintroduces them slowly to determine individual tolerances.
The AIP diet builds on the principles of the Paleo diet but is more restrictive, particularly regarding foods that can trigger autoimmune flare-ups.
Key Principles of the AIP Diet:
Elimination of Inflammatory Foods: The diet cuts out grains, legumes, dairy, refined sugars, processed foods, seed oils, nightshades, eggs, nuts, seeds, and certain additives.
Focus on Nutrient-Dense Foods: Prioritize vegetables, fruits, quality meats, healthy fats, and fermented foods to support gut health and overall healing.
Gradual Reintroduction: Once symptoms have stabilized, begin reintroducing foods one at a time. Introduce one food every 3-5 days and monitor for any adverse reactions. Keep a detailed food diary to track symptoms and identify potential triggers.
Key Concepts in Functional Medicine Relevant to the AIP Diet
Functional medicine addresses the root causes of disease and treats the whole person, making the AIP diet a natural fit within this framework. Some key concepts include:
Personalized Nutrition: Recognizes that each individual has unique dietary needs based on their genetic makeup, health history, and current condition.
Gut Health: Emphasizes the importance of a healthy gut microbiome in regulating the immune system and overall health.
Inflammation Reduction: Aims to identify and remove sources of chronic inflammation, which is a common underlying factor in autoimmune diseases.
Detoxification: Supports the body's natural detoxification processes through dietary choices and lifestyle changes.
Benefits of the AIP Diet
Reduces Inflammation
Chronic inflammation is a hallmark of autoimmune diseases. The AIP diet eliminates foods known to cause inflammation, allowing the body to heal and reducing the burden on the immune system. Foods rich in antioxidants and omega-3 fatty acids, such as leafy greens and wild-caught fish, are emphasized to help fight inflammation.
Promotes Gut Health
The gut is often referred to as the "second brain" due to its significant role in regulating the immune system and overall health. The AIP diet eliminates foods that can damage the gut lining or disrupt the balance of gut bacteria. It includes foods that support gut health, such as bone broth, fermented vegetables, and probiotics.
Identifies Food Sensitivities
By eliminating and gradually reintroducing foods, individuals can identify specific food sensitivities and intolerances. This personalized approach helps to tailor the diet to an individual's unique needs, avoiding foods that trigger symptoms and focusing on those that promote health.
Improves Nutrient Density
The AIP diet emphasizes nutrient-dense foods that provide essential vitamins, minerals, and phytonutrients. This helps to correct nutrient deficiencies and supports overall health. Key nutrients such as vitamin D, zinc, magnesium, and omega-3 fatty acids are crucial for immune function and are abundant in the AIP diet.
Supports Hormonal Balance
Chronic inflammation and poor gut health can disrupt hormonal balance, exacerbating autoimmune symptoms. The AIP diet helps to regulate hormones by reducing inflammation and supporting the health of the endocrine system.
Implementing the AIP Diet
Phase 1: Elimination
The first phase involves removing all potential trigger foods from the diet. This can be challenging, but proper planning and preparation are essential for success. Focus on whole, unprocessed foods and ensure a balanced intake of macronutrients and micronutrients.
Foods to Eliminate:
Grains (gluten and non-gluten): Wheat, spelt, barley, rye, rice,quinoa, oats, and corn
Legumes: Beans, lentils, peanuts, and soy
Dairy: Milk, cream, cheese, yogurt, ghee, kefir, cheese and butter
Refined Sugars: Table sugar, high fructose corn syrup, and artificial sweeteners
Processed Foods: Packaged snacks (even “healthy” ones), fast food, and foods with artificial additives
Industrial Seed Oils: Canola, soybean, peanut, sunflower, and other seed and vegetable oils
Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds
Nightshades: Tomatoes, potatoes, eggplants, and peppers
Eggs: All forms of eggs and products containing eggs
Food Additives: Emulsifiers, thickeners, food coloring, “natural flavors”, and preservatives
Spices derived from seeds: Fennel, cumin, dill, anise, mustard, coriander, and nutmeg
Coffee
Foods to Include:
Vegetables: Leafy greens, cruciferous vegetables, root vegetables (excluding nightshades) such as sweet potatoes, lettuce, cucumbers, and zucchini
Fruits: In moderation, focus on low-sugar fruits such as berries, melons, and apples
Quality Meats: Grass-fed beef, pasture-raised poultry, wild-caught fish
Healthy Fats: Avocado, coconut oil, olive oil, coconut milk
Non-dairy Fermented Foods: Sauerkraut, kimchi, kombucha
Bone Broth: Rich in collagen and amino acids that support gut health
Herbs and Spices (not derived from seeds): Cinnamon, turmeric, thyme, oregano, basil, and rosemary
Phase 2: Maintenance
During the maintenance phase, continue to follow the strict elimination protocol until symptoms improve significantly. This phase typically lasts 90 days or more but can be adjusted based on individual progress.
Phase 3: Reintroduction
Once symptoms have stabilized, begin reintroducing foods one at a time. Introduce one food every 3-5 days and monitor for any adverse reactions. Keep a detailed food diary to track symptoms and identify potential triggers.
Reintroduction Process:
Choose a Food to Reintroduce: Start with foods less likely to cause a reaction, such as certain seeds or nuts.
Monitor for Reactions: Look for symptoms such as digestive discomfort, skin rashes, joint pain, or fatigue.
Record Observations: Keep a detailed log of your reactions and decide whether to include or exclude the food based on your findings.
Proceed Slowly: Gradually reintroduce foods, allowing time for any delayed reactions to manifest.
Tips for Success on the AIP Diet
Meal Planning: Plan your meals and snacks ahead of time to avoid reaching for non-compliant foods. Batch cooking and meal prepping can save time and ensure you always have AIP-friendly options on hand.
Read Labels: Carefully read food labels to avoid hidden ingredients that may not be AIP-compliant.
Stay Hydrated: Drink plenty of filtered water to support digestion and detoxification.
Seek Support: Join online communities or local support groups to share experiences, recipes, and encouragement.
Consult a Functional Medicine Practitioner: Find a functional medicine provider experienced in treating autoimmune diseases and understands the AIP diet to ensure you're meeting your nutritional needs and can address and treat underlying health issues.
Functional Medicine and the AIP Diet: A Case Study
To illustrate the effectiveness of the AIP diet within a functional medicine framework, consider the case of Sarah, a 35-year-old woman diagnosed with Hashimoto's thyroiditis, an autoimmune thyroid condition. Sarah experienced chronic fatigue, joint pain, and digestive issues, despite conventional treatment.
Sarah's Journey
Initial Assessment: Sarah's functional medicine practitioner conducted a comprehensive evaluation, including detailed medical history, lab tests, and lifestyle assessment. The results revealed chronic inflammation, gut dysbiosis, leaky gut, and nutrient deficiencies.
Implementing the AIP Diet: Sarah began the AIP diet, eliminating all potential triggers and focusing on nutrient-dense foods. Her practitioner also recommended supplements to support gut health and address nutrient deficiencies.
Monitoring Progress: Over the next three months, Sarah's symptoms gradually improved. Her energy levels increased, joint pain diminished, and digestive issues resolved.
Reintroduction Phase: Sarah carefully reintroduced foods, identifying eggs and nightshades as her primary triggers. She continued to avoid these foods while maintaining a nutrient-rich diet.
Long-Term Management: With her symptoms under control, Sarah and her practitioner developed a long-term maintenance plan that included regular check-ups, stress management techniques, and ongoing dietary adjustments.
Results
Sarah's case highlights the potential of the AIP diet, combined with functional medicine principles, to manage autoimmune conditions effectively.
By addressing the root causes and tailoring the approach to her unique needs, Sarah achieved significant improvements in her health and quality of life.
Integrating the AIP Diet with Holistic Lifestyle Factors for Autoimmune Support
Stress Management: Stress can exacerbate autoimmune responses, triggering inflammation and symptom flare-ups. Techniques like mindfulness meditation, deep breathing exercises, and gentle physical activity can help regulate stress and support immune health.
Toxin Load Reduction: Environmental toxins, from chemicals in personal care products to pollutants, may impact the immune system. Minimize exposure by choosing natural, toxin-free products and consider detoxification practices such as sauna therapy and hydration to support overall health.
Sleep Optimization: Quality sleep is essential for immune regulation. Prioritizing a consistent sleep schedule, reducing screen time before bed, and creating a calming bedtime routine can help the body recover and reduce inflammatory responses.
Addressing Chronic Infections: Chronic infections (like viruses, yeast, lyme disease, mold, or bacterial imbalances) may contribute to immune dysregulation. (4) Functional medicine practitioners can identify these infections through functional lab tests and support the immune system’s ability to manage them through targeted treatments, nutrition, and lifestyle modifications.
Mold Exposure Awareness: Mold can trigger immune responses in sensitive individuals, sometimes worsening autoimmune symptoms. Identifying mold exposure and removing or reducing it in living spaces can help reduce inflammation and autoimmune responses. (5)
Acupuncture: Acupuncture offers a natural way to manage autoimmune symptoms by promoting balance in the immune system and reducing inflammation. (6) Regular sessions can help alleviate pain, improve sleep, heal the gut, and support stress management, creating a holistic foundation for healing.
Integrating the AIP diet with these lifestyle factors provides a comprehensive approach to managing autoimmune conditions by addressing underlying inflammation and supporting the body’s natural healing processes.
Ready to Take Control of Your Autoimmune Health?
The AIP diet is a great starting point in your healing journey of your autoimmune disease.
If you’re ready to take a more comprehensive approach, we can partner with you in your autoimmune healing journey.
Together, we’ll create a personalized treatment plan that includes functional lab testing, nutritional counseling, and lifestyle interventions, acupuncture, and targeted supplement and herbal therapy to help you achieve your optimal health.
Request a free 15-minute consultation with Dr. Martina Sturm at Denver Sports and Holistic Medicine to learn how we can help you achieve your goals!
Resources
Efficacy of the Autoimmune Protocol Diet for Inflammatory Bowel Disease - PMC
How to Tackle the Relationship between Autoimmune Diseases and Diet: Well Begun Is Half-Done - PMC
Mold, Mycotoxins and a Dysregulated Immune System: A Combination of Concern? - PMC
The immunomodulatory mechanisms for acupuncture practice - PMC