Overview & Origin
The Autoimmune Protocol (AIP) is an advanced version of the Paleo Diet, designed specifically to help manage autoimmune conditions and chronic inflammation through targeted dietary strategies.
Originating from the work of Dr. Sarah Ballantyne (The Paleo Mom) and other functional medicine practitioners, AIP is both a nutritional reset and a powerful healing tool. It eliminates foods known to irritate the gut lining, trigger immune responses, or contribute to systemic inflammation, focusing instead on deep nourishment and immune regulation.
The AIP diet aims to calm the immune system, repair the intestinal barrier, and restore balance to the gut microbiome — all of which are critical for autoimmune recovery.
How It Works
AIP follows a phased approach:
- Elimination Phase: Remove all potential inflammatory and allergenic foods (even Paleo staples like eggs, nuts, and nightshades).
- Healing Phase: Focus on nutrient-dense foods that repair the gut and support immune modulation.
- Reintroduction Phase: Carefully reintroduce eliminated foods one at a time to identify triggers.
This approach helps people pinpoint individual food sensitivities while giving their bodies the building blocks needed for repair.
The Science Behind It
- Autoimmune diseases are often linked to a phenomenon called “leaky gut” (increased intestinal permeability), which allows food particles, toxins, and microbes to enter the bloodstream and trigger immune reactions.
- Studies show that dietary antigens and environmental factors can fuel autoimmunity.
- AIP emphasizes:
- Reducing antigenic load
- Enhancing microbiome diversity
- Improving immune modulation through nutrients like vitamins A, D, zinc, omega-3s, and polyphenols
- Clinical research has shown that AIP can reduce symptoms and markers in conditions like:
- Hashimoto’s thyroiditis
- Rheumatoid arthritis
- Psoriasis
- Inflammatory bowel disease (IBD)
Allowed Foods (AIP-Approved)
The AIP diet focuses on nutrient-dense, anti-inflammatory whole foods:
- 🥩 Grass-fed meats, organ meats, wild-caught fish
- 🦴 Bone broth (rich in collagen & minerals)
- 🥦 Non-nightshade vegetables (leafy greens, cruciferous, root veg)
- 🥬 Fermented vegetables (sauerkraut, coconut kefir)
- 🥑 Healthy fats: avocado, olive oil, coconut oil
- 🍌 Low-sugar fruits (berries, apples, bananas)
- 🍠 Starchy tubers (sweet potato, taro, cassava)
- 🌿 Fresh herbs, ginger, turmeric, garlic
Foods to Eliminate (Temporarily)
- ❌ Grains and legumes
- ❌ Dairy
- ❌ Eggs
- ❌ Nuts and seeds (including coffee and chocolate)
- ❌ Nightshades (tomatoes, peppers, eggplant, white potatoes)
- ❌ Alcohol
- ❌ Refined sugars and sweeteners
- ❌ Seed oils and food additives
These foods are removed during the elimination phase, then reintroduced one at a time.
Benefits (Pros)
- 🛡️ Reduces inflammation and flare-ups
- 🧠 Improves mental clarity, mood, and energy
- 🦠 Supports gut healing and microbiome diversity
- 💪 Enhances immune system regulation
- 🧬 Helps identify food sensitivities and triggers
- 🍽️ Improves digestion and absorption of nutrients
- 🌸 Can lead to remission or reduction of autoimmune symptoms
Potential Drawbacks (Cons)
- 📋 Highly restrictive at first — difficult for beginners
- 🍳 Common Paleo foods like eggs and nuts are excluded
- 🛒 Requires planning, batch cooking, and label reading
- 🧠 Can be mentally and emotionally demanding
- 💸 High-quality ingredients may increase grocery costs
Who Might Benefit
- People diagnosed with autoimmune conditions
- Individuals with leaky gut, food intolerances, or histamine sensitivity
- Those experiencing chronic inflammation, eczema, migraines, or IBS
- Anyone who hasn’t found relief with standard elimination diets
Who Should Be Cautious
- People with eating disorders or orthorexia tendencies
- Individuals unable to prepare their own meals consistently
- Those with extremely fast metabolisms may find it hard to meet caloric needs
Tips for Success
- 🍲 Focus on nutrient density (organ meats, seafood, broth)
- 🧂 Use natural flavor boosters (herbs, vinegar, lemon)
- 🧘♀️ Prioritize stress reduction and gentle movement
- 📔 Track symptoms and reactions in a food journal
- 🥄 Practice mindful eating and chew thoroughly
- 🧪 Reintroduce foods one at a time, every 3–5 days
1-Day AIP Meal Plan Example
Breakfast
Turkey and kale patties with sautéed sweet potato and bone broth
Lunch
Wild salmon salad with avocado, cucumbers, olive oil & lemon dressing
Snack
Coconut yogurt with sliced apple and cinnamon
Dinner
Slow-cooked lamb stew with carrots, turnips, and collard greens
Optional
Chamomile tea with a teaspoon of coconut oil before bed
AIP Reintroduction Tips
- Reintroduce one food at a time every 3–5 days.
- Start with less reactive foods (seed-based spices, egg yolks).
- Monitor reactions closely (digestive, skin, energy, mood).