What is the anti inflammatory diet?
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 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 exploring 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.* unless you have background fungal load.
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/Pulses: 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.
Other things to consider
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 - you HAVE to plan ahead.
• 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.)
The AIP diet is most effective when implemented as part of a comprehensive treatment plan.
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.