The Autoimmune Protocol diet (aka AIP diet), explained
With food sensitivity tests – which tell you which foods to avoid – becoming increasingly popular, and more and more of us searching for foods that fight inflammation or whether anti-inflammatory diets can help our bodies fight infections, the AIP diet (also known as the Autoimmune Protocol diet) has become a popular way of identifying potential food triggers for those who have an autoimmune condition.
Here’s how it works, and how to tell if it’s right for you.
What is the AIP diet?
The AIP diet is an elimination diet designed to reduce inflammation, support gut health, and manage symptoms of autoimmune diseases, explains gut health specialist and Harley St London-based nutritionist Clarissa Lenherr.
‘It’s based on the principles of the Paleo diet but with stricter guidelines, focusing on removing foods that may trigger immune reactions and including nutrient-rich foods to support the immune system and the gut.’
How does the AIP diet work?
The AIP diet works in three phases:
1. Elimination
In order to help you pinpoint which foods are potentially triggering inflammation, you start the AIP diet by eliminating any inflammatory and immune-triggering foods.
‘This includes grains, legumes, dairy, nuts, seeds, nightshades, eggs, coffee, alcohol, refined sugar, refined vegetable oils, trans fats, artificial additives and processed foods. Instead, the focus is on nutrient-dense, anti-inflammatory whole foods,’ says Lenherr.
2. Reintroduction
Foods are then gradually reintroduced one at a time back into your diet, ‘to help identify individual food sensitivities and triggers,’ she continues.
3. Maintenance
‘Once you have your list of triggers from the reintroduction phase, you can then take that and create a longer-term maintenance diet,’ says Lenherr.
The length of the elimination phase can vary from person to person but is typically anywhere between 4 to 12 weeks.
AIP diet food list: What sorts of foods can you eat on the AIP diet?
The AIP diet focuses on including nutrient-dense foods, such as:
Meat and Fish: Preferably organic, grass-fed, and wild-caught.
Vegetables: Most vegetables except for nightshades (eg tomatoes, peppers, eggplants).
Fruits: In moderation.
Healthy Fats: Coconut oil, olive oil, and avocado.
Fermented Foods: Sauerkraut, kimchi (nightshade-free), kombucha (low sugar) to provide live bacteria for the gut
Honey, Maple Syrup, agave – in moderation
Herbs and Spices: including turmeric, ginger, and oregano.
AIP diet food list: What foods should you avoid on an AIP diet?
Grains: Wheat, rice, oats, barley, quinoa, corn etc.
Legumes: Beans, lentils, peanuts, and soy products such as edamame including tofu, hummus, peanut butter
Dairy products: Milk, cheese, butter, yoghurt etc not just cow but goat, sheep etc too
Nightshade Vegetables: Tomatoes, potatoes, peppers, eggplant, cayenne pepper, paprika
Nuts and Seeds: all and oils
Processed Foods: Sugars, additives, and preservatives, emulsifiers, artificial sweeteners etc
Eggs
Alcohol
Vegetable oils
Refined sugars: chocolate, sweets, fizzy drinks
Coffee
What are the benefits of the AIP diet?
A small 2017 study, which looked at the efficacy of the Autoimmune Protocol Diet for Inflammatory Bowel Disease, suggested it may help those with IBD.
‘Over an 11-week period, participants experienced significant improvements in clinical symptoms and endoscopic follow-ups also revealed reduced intestinal inflammation in some participants,’ explains Lenherr.
‘While these results are encouraging, it’s important to note the study’s limitations. With only 15 participants, no control group, and a relatively short timeframe, it’s hard to say definitively how effective the diet is in the long run or for a broader population. These findings are interesting, but more extensive research is needed to truly understand the AIP diet’s benefits on IBD.’
When it comes to looking at other autoimmune conditions, there are limited studies, Lenherr points out.
‘One study involving 17 women with Hashimoto’s thyroiditis participated in an online health coaching programme focused on implementing the AIP diet. Participants reported significant improvements in health-related quality of life and a reduction in clinical symptom burden. However, the study had limitations, including a small sample size, lack of a control group, and short duration, making it difficult to assess long-term effects.’
What’s the difference between Paleo and AIP diet?
Simply put: The AIP is a stricter version of the Paleo diet, since it also removes nuts, seeds, eggs and nightshades.
Are there any downsides to AIP diet?
Lenherr notes that the restrictiveness of the AIP diet can make it challenging to follow – ‘without careful planning, it may lead to nutrient deficiencies or low energy intake, which some people may not need,’ she says.
It can also be a very expensive diet to follow. ‘If you are filling up with organic, wild-caught meat and fish, fresh veggies and things like olive oil and avocado, it can get pricey!’ she adds.
Additionally, vegetarians and vegans can find it pretty impossible to follow since it limits many foods those diets rely on for nutrient intake, Lenherr says. ‘It's especially important to note how hard it can be to get adequate protein for those diets without eggs, dairy, nuts, seeds, tofu/tempeh and pulses.’
Socially, it can also be difficult to maintain, Lenherr continues, ‘as eating out or in social settings, often involves foods that are not allowed on the diet, and no alcohol.’
The bottom line? Whilst the AIP diet shows promise, the supporting evidence is limited, with a need for more robust and large-scale studies to confirm its effectiveness.
NOTE: Those with a history of eating disorders may find the diet's restrictive nature triggering, potentially exacerbating disordered eating behaviours. ‘I wouldn’t suggest it for most pregnant or breastfeeding women, as its limitations could impact nutrient adequacy during a time when nutritional needs are heightened,’ says Lenherr.
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