All you need to know about the AIP diet

The autoimmune protocol (AIP) diet is designed to help reduce inflammation in the body to relieve symptoms of autoimmune disorders. But what can you eat on this diet and what evidence is there of the benefits?

An autoimmune disease is any condition where a person's immune system mistakenly attacks and damages its own bodily tissues. Inflammation is a common feature of an autoimmune disease. Examples include psoriasis, rheumatoid arthritis, and lupus.

This article explores what the AIP diet is and what foods a person can and cannot eat if they want to follow the diet. It also considers the scientific evidence available to support the effectiveness of the AIP diet in the management and treatment of autoimmune diseases.

What is the AIP diet?

Also known as the paleo autoimmune protocol, the AIP diet is a much stricter version of the Paleo diet (which is based on meat, fish, vegetables, nuts and seeds).

It advises eliminating foods that may cause inflammation in the gut and eating nutrient-rich foods.

The AIP diet is based on a belief that autoimmune conditions are caused by something called a "leaky gut", which is medically now referred to as altered intestinal permeability.

The theory is that small holes in the gut cause food to leak into the body. This is thought to cause the immune system to overreact and start attacking bodily tissues in error.

By eating nutrient-rich foods and avoiding inflammatory ones, the AIP diet aims to heal any holes in the gut. This is thought to help:

• reset the immune system
• prevent the autoimmune response
• reduce symptoms of autoimmune diseases
• prevent the occurrence of secondary autoimmune diseases

People who do the AIP diet should follow it strictly for a few weeks and then slowly reintroduce foods that they have avoided.

The idea is to see if there is a reaction when the food is reintroduced. If there is a reaction, the suggestion is that a person should exclude this food from their diet long-term.

Foods to eat on the AIP diet

These include:

• meat and fish, preferably not factory raised
• vegetables (but not nightshades, such as tomatoes, eggplants, peppers, and potatoes)
• sweet potatoes
• fruit (in small quantities)
• coconut milk
• avocado, olive, and coconut oil
• dairy-free fermented foods, such as kombucha, kefir made with coconut milk, sauerkraut, and kimchi
• honey or maple syrup (but only to be used occasionally, in small quantities)
• fresh non-seed herbs, such as basil, mint, and oregano
• green tea and non-seed herbal teas
• bone broth
• vinegars, such as apple cider and balsamic

Foods to avoid on the AIP diet

These include:

• all grains, such as oats, rice, and wheat
• all dairy
• eggs
• legumes, such as beans and peanuts
• nightshade vegetables (tomatoes, eggplants, peppers, and potatoes)
• all sugars, including sugar replacements (except for occasional use of honey)
• butter and ghee
• all oils (except for avocado, coconut, and olive)
• food additives
• alcohol

Recipes and snack options

Here are some AIP meal plans to get started.

Breakfast

This AIP smoothie recipe, from Paleo Mum, is a tasty breakfast meal replacement:

• ½ banana
• ¼ avocado
• 1 cup vegetable juice
• 2-3 cups fresh leafy greens (for example, spinach and kale)
• 1-2 scoops AIP-friendly (collagen) protein powder

Blend all the ingredients except for the protein powder in a food processor for up to 2 minutes. Add the protein powder and pulse the food processor to blend it in.

Lunch

This soup recipe from AIP Lifestyle is a simple and tasty idea for lunch that a person can make in advance:

• 3 cups of fresh, washed baby arugula
• 2 ½ cups of bone broth
• 2 cups steamed parsnips
• 1 cup roasted spring onions
• 1 tbsp. olive oil
• pinch of salt

After heating the bone broth in a pan and steaming the parsnips, add all the ingredients into a food processor and blend.

Dinner

This quick and easy AIP chicken dinner idea is inspired by Eat Something Delicious:

• 1 whole chicken
• 1 lb. frozen cubed sweet potato
• 2 tbsp. olive oil
• 1 tsp. salt
• 2 ¾ AIP-friendly herb blend (such as garlic and herbs)
• 1 lb. frozen broccoli

Arrange the frozen vegetables and chicken in a baking tray and season with the oil, salt, and herb blend.

Cover the tray with foil and roast in the oven for 45 minutes. Remove the foil and roast in the oven for a further 20 minutes, or so.

Source: Medical News Today