Eating for change
Things that changed my perspective and understanding of what contributes to the experience of chronic pain and perimenopause in my studies of functional medicine.
The anti inflammatory paleo diet approach. If you are struggling with chronic pain, digestive issues, skin complaints and have tried everything its time to address what you’re putting into your body. If you don’t have issues processing fats this is well worth a try to give your body a rest and chance to find out what suits you and what doesn’t.
The Autoimmune Protocol (AIP) Diet
A Comprehensive Guide to Healing Through Nutrition
From a Functional Medicine Perspective
Introduction
The Autoimmune Protocol (AIP) diet is a specialized elimination diet designed to reduce inflammation, heal the gut, and support the immune system in individuals with autoimmune conditions. Rooted in functional medicine and supported by emerging research, AIP empowers you to take control of your health through targeted nutritional choices.
This guide provides a comprehensive overview of the AIP diet from a functional medicine and naturopathic perspective, complete with a full week of delicious recipes, shopping lists, and evidence-based research supporting its therapeutic benefits.
What is the AIP Diet?
The Autoimmune Protocol is a stricter version of the Paleo diet that eliminates foods known to trigger inflammation and intestinal permeability (leaky gut). It focuses on nutrient density while removing potential immune triggers, allowing the body to heal and reset.
Core Principles
1. Nutrient Density: Emphasize foods rich in vitamins, minerals, antioxidants, and essential fatty acids.
2. Gut Healing: Remove foods that damage the intestinal lining and promote beneficial gut bacteria.
3. Immune Modulation: Reduce immune system activation by eliminating common triggers. 4. Inflammation Reduction: Focus on anti-inflammatory foods while removing
pro-inflammatory ones.
Foods to Include and Avoid
Foods to Include
Proteins: Grass-fed meats, wild-caught fish, organ meats (liver, heart, kidney), bone broth, and wild game.
Vegetables: All vegetables except nightshades (leafy greens, cruciferous vegetables, root vegetables, squashes, sea vegetables).
Fruits: All fruits in moderation (berries are especially nutrient-dense).
Fats: Coconut oil, olive oil, avocado oil, animal fats (tallow, lard), coconut products.
Fermented Foods: Sauerkraut, kimchi, kombucha, water kefir, coconut yogurt.
Herbs and Spices: All herbs (fresh and dried), garlic, ginger, turmeric, cinnamon (avoid
seed-based spices like cumin, coriander, and all pepper).
Foods to Avoid
Grains: All grains including wheat, rice, oats, corn, quinoa.
Legumes: Beans, lentils, peanuts, soy products.
Dairy: All dairy products including milk, cheese, yogurt, butter, ghee.
Eggs: Whole eggs and egg whites.
Nightshades: Tomatoes, potatoes, peppers, eggplant, goji berries.
Nuts and Seeds: All nuts, seeds, and seed-based spices (including coffee and chocolate). Refined Sugars: White sugar, artificial sweeteners.
Alcohol and NSAIDs: These can damage the gut lining.
Scientific Evidence Supporting AIP
While the AIP diet is relatively new in terms of formal research, emerging studies and clinical experience support its effectiveness in managing autoimmune conditions and promoting gut health.
Key Research Findings
Inflammatory Bowel Disease (IBD)
A 2017 study published in Inflammatory Bowel Diseases found that the AIP diet led to clinical remission in 11 out of 15 participants with Crohn's disease and ulcerative colitis. Participants experienced significant improvements in symptoms and quality of life within six weeks.
Hashimoto's Thyroiditis
Research published in 2019 demonstrated that women with Hashimoto's thyroiditis following the AIP diet experienced significant reductions in inflammatory markers and improvements in quality of life scores over a 10-week period.
Gut Permeability and Inflammation
Multiple studies have shown that eliminating grains, legumes, and dairy can reduce intestinal permeability (leaky gut) and systemic inflammation. The nutrient-dense nature of AIP supports gut healing through increased intake of omega-3 fatty acids, polyphenols, and micronutrients essential for barrier function.
Microbiome Diversity
The emphasis on fermented foods and prebiotic-rich vegetables in AIP has been shown to support beneficial gut bacteria diversity, which is crucial for immune regulation and overall health.
Mechanisms of Action
1. Reduced Intestinal Permeability: Eliminates lectins, saponins, and other compounds that can damage tight junctions in the gut lining.
2. Decreased Inflammatory Cytokines: Anti-inflammatory foods reduce production of IL-6, TNF-alpha, and other pro-inflammatory markers.
3. Improved Nutrient Status: High intake of vitamins A, D, C, zinc, selenium, and omega-3s supports immune regulation.
4. Microbiome Restoration: Fermented foods and fiber from vegetables support beneficial bacteria that produce short-chain fatty acids, which are anti-inflammatory.
How to Implement AIP Successfully
The Elimination Phase (6-8 Weeks Minimum)
During this phase, strictly eliminate all restricted foods to allow your gut and immune system to heal. Most people notice improvements within 3-4 weeks, but full healing takes longer.
The Reintroduction Phase
Once symptoms have significantly improved and you've been stable for at least 30 days, you can begin systematically reintroducing foods one at a time:
Stage 1: Egg yolks, seed-based spices, nut and seed oils.
Stage 2: Seeds, nuts, coffee, egg whites.
Stage 3: Nightshades (except white potatoes), grass-fed butter/ghee.
Stage 4: White potatoes, legumes, grains.
Important: Reintroduce one food at a time, wait 5-7 days between reintroductions, and monitor for any symptoms (digestive issues, fatigue, joint pain, skin changes, mood changes).
Tips for Success
• Meal Prep: Prepare meals in advance to avoid feeling overwhelmed.
• Focus on What You Can Eat: Rather than restrictions, emphasize the abundance of
nutrient-dense foods available.
• Stay Hydrated: Drink plenty of water and herbal teas.
• Prioritize Sleep: Aim for 8-9 hours of quality sleep per night.
• Manage Stress: Incorporate meditation, yoga, or deep breathing exercises.
• Seek Support: Connect with others following AIP through online communities or local support groups.
7-Day AIP Meal Plan with Recipes
This comprehensive meal plan provides breakfast, lunch, dinner, and snacks for one week, with detailed recipes to help you succeed on your AIP journey.
Day 1
Breakfast: Sweet Potato Hash with Ground Turkey
Ingredients:
• 1 lb ground turkey
• 2 medium sweet potatoes, diced
• 1 onion, diced
• 2 cups spinach
• 2 tbsp coconut oil
• 1 tsp garlic powder
• 1 tsp dried thyme
• Sea salt to taste
Instructions:
1. Heat coconut oil in a large skillet over medium heat.
2. Add sweet potatoes and cook for 10 minutes, stirring occasionally.
3. Add onion and cook for 5 more minutes.
4. Push vegetables to the side and add ground turkey. Cook until browned. 5. Add spinach, garlic powder, thyme, and salt. Stir until spinach wilts.
6. Serve hot.
Lunch: Chicken and Vegetable Soup
Ingredients:
• 1 lb chicken thighs, boneless • 6 cups chicken bone broth
• 2 carrots, sliced
• 2 celery stalks, sliced
• 1 zucchini, diced
• 2 cloves garlic, minced • 1 tbsp fresh thyme
• 2 bay leaves
• Sea salt to taste
Instructions:
1. Place chicken and broth in a large pot. Bring to a boil.
2. Reduce heat and simmer for 20 minutes until chicken is cooked. 3. Remove chicken, shred it, and return to pot.
4. Add carrots, celery, zucchini, garlic, thyme, and bay leaves.
5. Simmer for 15-20 minutes until vegetables are tender.
6. Season with salt and serve.
Dinner: Pan-Seared Salmon with Roasted Brussels Sprouts
Ingredients:
• 4 salmon fillets (6 oz each)
• 1 lb Brussels sprouts, halved
• 3 tbsp coconut oil, divided
• 2 cloves garlic, minced
• Fresh lemon juice
• Fresh dill
• Sea salt to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with 2 tbsp coconut oil, garlic, and salt.
3. Spread on a baking sheet and roast for 25-30 minutes.
4. Heat remaining oil in a skillet over medium-high heat.
5. Season salmon with salt and cook skin-side down for 4-5 minutes.
6. Flip and cook for 3-4 more minutes.
7. Serve salmon with Brussels sprouts, garnished with lemon juice and fresh dill.
Snack: Carrot Sticks with Guacamole
• 2 large carrots, cut into sticks
• 1 ripe avocado, mashed with lime juice, cilantro, and salt
Day 2
Breakfast: Banana Coconut Porridge
Ingredients:
• 2 ripe bananas, mashed
• 1/2 cup coconut cream
• 1/4 cup shredded coconut
• 1 tsp cinnamon
• Fresh berries for topping
• Drizzle of honey (optional)
Instructions:
1. In a small saucepan, combine mashed bananas and coconut cream. 2. Heat over medium heat, stirring constantly until warm and creamy. 3. Stir in shredded coconut and cinnamon.
4. Top with fresh berries and optional honey.
Lunch: Beef and Vegetable Stir-Fry
Ingredients:
• 1 lb beef sirloin, thinly sliced • 2 cups broccoli florets
• 1 cup sliced bok choy
• 1 cup sliced mushrooms
• 2 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 3 tbsp coconut aminos
• 2 tbsp coconut oil
• Fresh cilantro for garnish
Instructions:
1. Heat coconut oil in a large wok or skillet over high heat.
2. Add beef and stir-fry for 2-3 minutes. Remove and set aside.
3. Add garlic and ginger, stir-fry for 30 seconds.
4. Add broccoli, bok choy, and mushrooms. Stir-fry for 5 minutes.
5. Return beef to the pan, add coconut aminos, and toss to combine. 6. Garnish with fresh cilantro and serve.
Dinner: Lemon Herb Roasted Chicken with Root Vegetables
Ingredients:
• 1 whole chicken (3-4 lbs)
• 3 carrots, cut into chunks
• 2 parsnips, cut into chunks
• 1 onion, quartered
• 1 lemon, halved
• 4 cloves garlic
• Fresh rosemary and thyme
• 3 tbsp coconut oil, melted
• Sea salt to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Pat chicken dry and place in a roasting pan.
3. Stuff cavity with lemon halves, garlic, and herbs.
4. Rub chicken with melted coconut oil and season with salt.
5. Arrange vegetables around chicken and drizzle with remaining oil. 6. Roast for 1-1.5 hours until internal temperature reaches 165°F.
7. Let rest for 10 minutes before carving.
Snack: Apple Slices with Coconut Butter
• 1 apple, sliced
• 2 tbsp coconut butter
Day 3
Breakfast: Butternut Squash Breakfast Bowls
Ingredients:
• 2 cups butternut squash, cubed and roasted • 1/2 lb ground pork sausage (AIP-compliant) • 2 cups kale, chopped
• 1 tbsp coconut oil
• 1/2 tsp dried sage
• Sea salt to taste
Instructions:
1. Heat coconut oil in a skillet over medium heat.
2. Add sausage and cook until browned, breaking into crumbles. 3. Add kale and sage, cook until wilted.
4. Serve sausage mixture over roasted butternut squash.
Lunch: Tuna Salad Lettuce Wraps
Ingredients:
• 2 cans wild-caught tuna, drained • 1/4 cup diced celery
• 1/4 cup diced cucumber
• 2 tbsp diced red onion
• 3 tbsp olive oil
• 1 tbsp fresh lemon juice
• Fresh dill, chopped
• Large romaine or butter lettuce leaves
• Sea salt to taste
Instructions:
1. In a bowl, combine tuna, celery, cucumber, and onion. 2. Mix in olive oil, lemon juice, dill, and salt.
3. Spoon mixture into lettuce leaves and wrap.
Dinner: Slow-Cooker Pot Roast with Vegetables
Ingredients:
• 3 lb beef chuck roast
• 4 carrots, cut into chunks
• 3 celery stalks, cut into chunks
• 1 onion, quartered
• 4 cloves garlic, whole
• 2 cups beef bone broth
• 2 bay leaves
• Fresh thyme sprigs
• Sea salt to taste
Instructions:
1. Season roast with salt and place in slow cooker.
2. Add vegetables, garlic, broth, bay leaves, and thyme.
3. Cook on low for 8 hours or high for 4-5 hours.
4. Shred meat and serve with vegetables and cooking liquid.
Snack: Plantain Chips with Guacamole
• 2 green plantains, thinly sliced and baked at 350°F until crispy • Guacamole (avocado, lime, cilantro, salt)
Day 4
Breakfast: Savory Breakfast Sausage Patties with Sautéed Greens
Ingredients:
• 1 lb ground pork
• 1 tsp dried sage
• 1/2 tsp garlic powder
• 1/2 tsp sea salt
• 2 cups Swiss chard, chopped
• 1 tbsp coconut oil
Instructions:
1. Combine pork, sage, garlic powder, and salt. Form into patties.
2. Cook patties in coconut oil over medium heat for 4-5 minutes per side. 3. Remove patties and sauté Swiss chard in the same pan for 3-4 minutes. 4. Serve patties with greens.
Lunch: Zucchini Noodle Salad with Grilled Chicken
Ingredients:
• 2 large zucchinis, spiralized
• 2 chicken breasts, grilled and sliced
• 1/2 cucumber, sliced
• Fresh basil leaves
• 1/4 cup olive oil
• 2 tbsp fresh lemon juice
• 1 clove garlic, minced
• Sea salt to taste
Instructions:
1. Combine zucchini noodles, chicken, cucumber, and basil. 2. Whisk together olive oil, lemon juice, garlic, and salt.
3. Toss salad with dressing and serve.
Dinner: Baked Cod with Asparagus and Lemon
Ingredients:
• 4 cod fillets (6 oz each)
• 1 lb asparagus, trimmed
• 3 tbsp olive oil
• 2 lemons (one sliced, one for juice)
• 2 cloves garlic, minced
• Fresh parsley
• Sea salt to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Arrange asparagus on a baking sheet and drizzle with olive oil.
3. Place cod fillets on top of asparagus.
4. Top with garlic, lemon slices, and drizzle with remaining oil.
5. Season with salt and bake for 15-20 minutes.
6. Squeeze fresh lemon juice over fish before serving, garnish with parsley.
Snack: Coconut Yogurt with Berries
• 1 cup coconut yogurt (unsweetened) • 1/2 cup mixed berries
• Drizzle of honey (optional)
Day 5
Breakfast: Tropical Smoothie Bowl
Ingredients:
• 1 frozen banana
• 1 cup frozen mango
• 1/2 cup coconut milk
• 1 tbsp collagen powder (optional)
• Toppings: fresh fruit, shredded coconut
Instructions:
1. Blend banana, mango, coconut milk, and collagen until smooth. 2. Pour into a bowl and top with fresh fruit and shredded coconut.
Lunch: Turkey and Vegetable Lettuce Wraps
Ingredients:
• 1 lb ground turkey
• 1 cup shredded carrots
• 1 cup shredded cabbage
• 2 green onions, sliced
• 2 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 3 tbsp coconut aminos
• 1 tbsp coconut oil
• Large lettuce leaves
Instructions:
1. Heat coconut oil in a skillet over medium heat.
2. Add turkey, garlic, and ginger. Cook until turkey is browned.
3. Add carrots, cabbage, and coconut aminos. Cook for 5 minutes. 4. Top with green onions.
5. Serve in lettuce wraps.
Dinner: Lamb Chops with Rosemary and Roasted Vegetables
Ingredients:
• 8 lamb chops
• 2 cups cauliflower florets • 2 cups broccoli florets
• 3 tbsp olive oil, divided
• Fresh rosemary, chopped • 3 cloves garlic, minced
• Sea salt to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss vegetables with 2 tbsp oil, half the garlic, and salt. Roast for 25 minutes. 3. Rub lamb chops with remaining oil, rosemary, garlic, and salt.
4. Grill or pan-sear for 3-4 minutes per side for medium-rare.
5. Serve lamb chops with roasted vegetables.
Snack: Sliced Melon
• 2 cups sliced cantaloupe or honeydew
Day 6
Breakfast: Ground Beef and Sweet Potato Skillet
Ingredients:
• 1 lb ground beef
• 2 sweet potatoes, diced
• 1 onion, diced
• 2 cups spinach
• 2 tbsp coconut oil
• 1 tsp dried oregano
• Sea salt to taste
Instructions:
1. Heat coconut oil in a large skillet.
2. Add sweet potatoes and cook for 10 minutes, stirring occasionally. 3. Add onion and cook for 5 more minutes.
4. Add ground beef and oregano. Cook until beef is browned.
5. Add spinach and cook until wilted. Season with salt.
Lunch: Shrimp and Avocado Salad
Ingredients:
• 1 lb shrimp, peeled and cooked • 2 avocados, diced
• 4 cups mixed greens
• 1 cucumber, sliced
• 1/4 cup olive oil • 2 tbsp lime juice • Fresh cilantro
• Sea salt to taste Instructions:
1. Arrange mixed greens on plates.
2. Top with shrimp, avocado, and cucumber.
3. Whisk together olive oil, lime juice, and salt.
4. Drizzle dressing over salad and garnish with cilantro.
Dinner: Herb-Crusted Pork Tenderloin with Roasted Root Vegetables
Ingredients:
• 1.5 lb pork tenderloin
• 3 carrots, cut into chunks
• 2 parsnips, cut into chunks
• 1 sweet potato, cubed
• Fresh rosemary and thyme, chopped
• 3 cloves garlic, minced
• 3 tbsp olive oil, divided
• Sea salt to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss vegetables with 2 tbsp oil and salt. Arrange on a baking sheet.
3. Rub pork with remaining oil, herbs, garlic, and salt.
4. Place pork on the baking sheet with vegetables.
5. Roast for 25-30 minutes until pork reaches 145°F internal temperature. 6. Let rest for 5 minutes before slicing.
Snack: Cucumber Slices with Olive Tapenade
• 1 cucumber, sliced
• 1/4 cup olive tapenade (olives, olive oil, garlic, herbs)
Day 7
Breakfast: Acorn Squash Boats with Ground Pork
Ingredients:
• 2 acorn squash, halved and seeded • 1 lb ground pork
• 1 apple, diced
• 1/2 onion, diced
• 1 tsp dried sage
• 1/2 tsp cinnamon
• 2 tbsp coconut oil
• Sea salt to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Place squash halves cut-side down on a baking sheet. Bake for 30 minutes. 3. Meanwhile, cook pork in coconut oil until browned.
4. Add onion, apple, sage, cinnamon, and salt. Cook for 5 minutes.
5. Flip squash halves and fill with pork mixture.
6. Bake for 10 more minutes.
Lunch: Bison Burger Salad
Ingredients:
• 1 lb ground bison (or beef) • 4 cups mixed greens
• 1 cucumber, sliced
• 1/2 red onion, thinly sliced • 1 avocado, sliced
• 1/4 cup olive oil
• 2 tbsp balsamic vinegar
• Sea salt to taste
Instructions:
1. Form bison into patties and season with salt.
2. Grill or pan-sear for 4-5 minutes per side.
3. Arrange greens on plates with cucumber, onion, and avocado.
4. Top with sliced burger patty.
5. Drizzle with olive oil and balsamic vinegar.
Dinner: Braised Short Ribs with Cauliflower Mash
Ingredients:
• 3 lbs beef short ribs
• 2 cups beef bone broth
• 1 onion, diced
• 4 cloves garlic, minced
• Fresh thyme and rosemary
• 1 large head cauliflower, cut into florets
• 1/4 cup coconut cream
• 3 tbsp coconut oil
• Sea salt to taste
Instructions:
1. Preheat oven to 325°F (165°C).
2. Season ribs with salt. Brown in coconut oil in a Dutch oven.
3. Remove ribs, add onion and garlic to pot, cook for 3 minutes. 4. Return ribs to pot, add broth, herbs, and bring to a simmer.
5. Cover and braise in oven for 2.5-3 hours until tender.
6. Meanwhile, steam cauliflower until very soft, about 15 minutes. 7. Blend cauliflower with coconut cream and salt until smooth.
8. Serve short ribs over cauliflower mash with braising liquid.
Snack: Bone Broth
• 1 cup warm bone broth with sea salt and fresh herbs
Weekly Shopping List
Use this comprehensive shopping list to prepare for your week of AIP meals. Adjust quantities based on your household size.
Category
Items
Proteins
• Ground turkey (2 lbs)
• Chicken thighs, boneless (1 lb)
• Chicken breasts (2 lbs)
• Whole chicken (3-4 lbs)
• Salmon fillets (1.5 lbs)
• Cod fillets (1.5 lbs)
• Beef sirloin (1 lb)
• Beef chuck roast (3 lbs)
• Ground beef (2 lbs)
• Beef short ribs (3 lbs)
• Ground pork (2.5 lbs)
• Pork tenderloin (1.5 lbs)
• Lamb chops (8 pieces)
• Ground bison or beef (1 lb)
• Shrimp, peeled (1 lb)
• Wild-caught tuna, canned (2 cans)
• Chicken and beef bone broth (10 cups total)
Vegetables
• Sweet potatoes (6 medium)
• Butternut squash (2 cups cubed)
• Acorn squash (2 whole)
• Cauliflower (2 large heads)
• Broccoli (4 cups florets)
• Brussels sprouts (1 lb)
• Asparagus (1 lb)
• Zucchini (4 large)
• Carrots (12 large)
• Parsnips (4)
• Celery (1 bunch)
• Onions (6)
• Red onion (1)
• Green onions (1 bunch)
• Garlic (3 heads)
• Fresh ginger (1 large root)
• Spinach (6 cups)
• Kale (2 cups)
• Swiss chard (2 cups)
• Bok choy (1 cup)
• Mixed salad greens (12 cups)
• Romaine or butter lettuce (1 head) • Cucumbers (5)
• Mushrooms (1 cup sliced)
• Cabbage (1 cup shredded)
Fruits
• Bananas (4)
• Frozen mango (1 cup)
• Mixed berries (2 cups)
• Apples (3)
• Lemons (6)
• Limes (2)
• Avocados (6)
• Green plantains (2)
• Melon - cantaloupe or honeydew (2 cups)
Fats & Oils
• Coconut oil (1 jar)
• Olive oil (1 bottle)
• Avocado oil (optional)
• Coconut milk, full-fat (2 cans) • Coconut cream (1 can)
• Coconut butter (1 jar)
Pantry
• Coconut aminos (1 bottle)
• Shredded coconut (1 bag)
• Coconut yogurt, unsweetened (1 container) • Olives for tapenade
• Raw honey (optional)
• Collagen powder (optional)
Herbs & Spices
• Fresh rosemary • Fresh thyme
• Fresh dill
• Fresh basil
• Fresh cilantro • Fresh parsley • Dried sage
• Dried oregano • Dried thyme
• Ground cinnamon • Garlic powder
• Sea salt
• Bay leaves
Additional Resources and Support
Recommended Supplements for AIP
While food should be your primary source of nutrients, certain supplements can support healing during the AIP journey:
• Vitamin D3: Essential for immune function (aim for 2,000-5,000 IU daily)
• Omega-3 Fatty Acids: Fish oil or algae-based supplements for inflammation reduction • Probiotics: Support gut microbiome diversity and immune function
• L-Glutamine: Supports intestinal barrier integrity
• Collagen or Bone Broth Protein: Provides amino acids for gut healing
• Digestive Enzymes: Can help with nutrient absorption during healing
Lifestyle Factors for Success
The AIP protocol extends beyond diet. These lifestyle factors are equally important for healing:
• Sleep Quality: Prioritize 8-9 hours of restorative sleep per night
• Stress Management: Practice daily stress reduction techniques (meditation, yoga, deep
breathing)
• Movement: Engage in gentle, regular exercise appropriate for your condition
• Circadian Rhythm: Maintain consistent sleep-wake schedules and get morning sunlight exposure
• Toxin Reduction: Minimize exposure to environmental toxins in personal care products and cleaning supplies
• Social Connection: Maintain supportive relationships and community involvement
Meal Preparation Tips
• Batch Cooking: Prepare proteins and vegetables in bulk on weekends
• Freeze Extra Portions: Make double batches of soups, stews, and casseroles to freeze for busy days
• Pre-Chop Vegetables: Wash and chop vegetables at the beginning of the week
• Keep It Simple: Don't feel pressured to create elaborate meals every day
• Use Your Slow Cooker: Set-it-and-forget-it meals make AIP easier
• Stock Your Pantry: Keep AIP staples on hand to avoid feeling stuck without options
Tracking Your Progress
Keeping a detailed journal can help you identify patterns and track improvements: • Daily food intake and meal times
• Symptom severity (use a 1-10 scale)
• Energy levels throughout the day
• Sleep quality and duration
• Bowel movements and digestive symptoms
• Mood and mental clarity
• Physical symptoms (joint pain, skin issues, etc.)
Working with Healthcare Practitioners
The AIP diet is most effective when implemented as part of a comprehensive treatment plan. Consider working with:
• Functional Medicine Doctor: Can order specialized testing and create personalized protocols
• Naturopathic Doctor: Provides holistic support and natural therapeutics
• Registered Dietitian: Specializing in AIP or autoimmune conditions for nutritional guidance • Health Coach: For accountability and lifestyle implementation support
Scientific References
Konijeti GG, Kim N, Lewis JD, et al. Efficacy of the Autoimmune Protocol Diet for Inflammatory Bowel Disease. Inflammatory Bowel Diseases. 2017;23(11):2054-2060. doi:10.1097/MIB.0000000000001221
Abbott RD, Sadowski A, Alt AG. Efficacy of the Autoimmune Protocol Diet as Part of a Multi-disciplinary, Supported Lifestyle Intervention for Hashimoto's Thyroiditis. Cureus. 2019;11(4):e4556. doi:10.7759/cureus.4556
Fasano A. Leaky Gut and Autoimmune Diseases. Clinical Reviews in Allergy & Immunology. 2012;42(1):71-78. doi:10.1007/s12016-011-8291-x
Mu Q, Kirby J, Reilly CM, Luo XM. Leaky Gut As a Danger Signal for Autoimmune Diseases. Frontiers in Immunology. 2017;8:598. doi:10.3389/fimmu.2017.00598
Vojdani A. Lectins, agglutinins, and their roles in autoimmune reactivities. Alternative Therapies in Health and Medicine. 2015;21 Suppl 1:46-51.
Camilleri M. Leaky gut: mechanisms, measurement and clinical implications in humans. Gut. 2019;68(8):1516-1526. doi:10.1136/gutjnl-2019-318427
Rinninella E, Raoul P, Cintoni M, et al. What is the Healthy Gut Microbiota Composition? A Changing Ecosystem across Age, Environment, Diet, and Diseases. Microorganisms. 2019;7(1):14. doi:10.3390/microorganisms7010014
Maslowski KM, Mackay CR. Diet, gut microbiota and immune responses. Nature Immunology. 2011;12(1):5-9. doi:10.1038/ni0111-5
Chandrasekaran A, Groven S, Lewis JD, et al. An Autoimmune Protocol Diet Improves Patient-Reported Quality of Life in Inflammatory Bowel Disease. Crohn's & Colitis 360. 2019;1(3):otz019. doi:10.1093/crocol/otz019
Conclusion: Your Path to Healing
The Autoimmune Protocol diet represents a powerful tool for taking control of your health and supporting your body's natural healing processes. While the elimination phase may seem challenging at first, many people report that the improvements in their symptoms and quality of life make the dietary changes worthwhile.
Remember that healing is not linear. You may experience setbacks along the way, and that's completely normal. Be patient with yourself and celebrate small victories. Every meal that nourishes your body is a step toward better health.
The recipes and meal plan provided in this guide are just a starting point. As you become more comfortable with AIP-compliant foods, feel free to experiment with new ingredients and create your own favorite dishes. The goal is to develop a sustainable, enjoyable way of eating
that supports your long-term health.
Most importantly, remember that you are not alone on this journey. Millions of people worldwide are following the AIP diet and experiencing remarkable improvements in their autoimmune conditions. Seek out support, stay connected with your healthcare team, and trust in your body's ability to heal when given the right tools.
Wishing you health, healing, and vitality on your AIP journey.