What Is The AIP Diet And Is It Right For You?
The autoimmune protocol (or autoimmune paleo diet, aka AIP) diet is an extension of the Paleolithic diet (aka the Paleo diet) and includes avoidance of gluten and all grains, refined sugar, dairy, soy, eggs, alcohol, coffee, nuts and seeds, nightshades, vegetable oils, and beans/legumes. It also emphasizes avoiding specific lifestyle habits and eliminating NSAIDs like aspirin and ibuprofen.
This diet has been designed to help remove common offenders (foods, additives, medications, and lifestyle practices) that can trigger intestinal inflammation, dysbiosis (imbalance in the gut environment), and/or symptomatic food intolerances. The AIP diet emphasizes consumption and preparation of fresh, nutrient-dense foods, bone broth, and fermented foods, while addressing factors that are known to disrupt health (poor sleep and sleep hygiene, stress management, forming a support system, and physical activity).
The protocol involves an elimination phase followed by a reintroduction phase. Therefore, it’s important to note that this diet is NOT a forever diet. The goal is to heal your gut, lower inflammation in the body, implement supportive lifestyle factors, reduce symptoms, and to help you figure out what YOUR personal triggers/offenders are.
Did you know…that 70-80% of our immune system resides in our gut/gastrointestinal tract?! Crazy cool, right? That means we need to make sure that our gut is functioning optimally. Unfortunately, the majority of us don’t have an optimal gut thanks to various factors (lifestyle, sleep, stress, medications, food, exercise, toxins, etc.).
LOOKING AT THE GUT AND THE IMMUNE SYSTEM
The symbiotic relationship between the immune system of the host (person) and the gut microbiota is complex.
The microbiota is the population of the microbes that live in the gut. It carries out digestion and fermentation of carbohydrates, synthesizes certain vitamins, provides development of the gut-associated lymphoid tissue (GALT), and it helps prevent the colonization of pathogens. It’s up to us to provide the right and optimal nutrients for the survival of our microbes and bacteria within our gut.
When there is a disturbance to the gut microbiome/gastrointestinal tract, the microbiota could possibly contribute towards the development of certain infectious diseases or trigger an autoimmune response. This is where the AIP diet steps in and helps reduce inflammation, heal the gut, and bring balance back to the microbiome.
WHO CAN BENEFIT FROM THE AIP DIET?
There are many autoimmune conditions, and non-autoimmune conditions that may benefit from AIP, including:
Rheumatoid Arthritis
Fibromyalgia
Celiac Disease
Adrenal Fatigue
Hashimoto’s Disease
Chronic Fatigue Syndrome
Polycystic Ovarian Syndrome (PCOS)
Multiple Sclerosis
Sjogren’s
Type 1 Diabetes
Lupus (SLE)
Recurrent viral infections or low immunity
Irritable Bowel Disease
Crohn’s Disease
Psoriasis
OTHER CONSIDERATIONS
Autoimmune conditions, and most illnesses, can be incredibly complex, and therefore other factors must be taken into consideration while addressing the diet.
Sometimes, specific testing needs to be conducted in order to monitor disease progression and any improvements while treating autoimmune conditions. These can include inflammatory markers, hormones, blood glucose, fasting insulin, antibody, imaging scans, specimen cultures, etc.
Other potential issues that may need to be addressed include hormonal imbalances, potential infections (acute or chronic), digestive bacterial imbalances, SIBO (small intestinal bacterial overgrowth), parasitic infections, blood sugar issues, insulin resistance, and the hypothalamic-pituitary-adrenal/ovarian axis. It’s also important to identify any other food sensitivities like high FODMAP foods, tolerance to histamines, and tolerance to salicylates as this will help tailor the AIP diet better to the individual.
POTENTIAL BENEFITS FROM THE AIP DIET
Restoration of the immune system
Healing and sealing the gut barrier (reversing any “leaky gut”)
Lowering oxidative stress within the body
Improving detoxification within the body
Improving hormone balance
Enriching microbiota diversity in the gut and feeding it well
Inhibiting pathogens within the gut
Improved cardiometabolic parameters
Repairing mitochondrial dysfunction
Figuring out what foods are problematic for YOU
ARE THERE ANY POTENTIAL DOWNSIDES TO AIP?
The AIP diet is a more restrictive elimination diet, which can make it difficult to follow for some, especially during the elimination phase. With the diet being more restrictive it can also make it more difficult for people to eat in social situations, like going out to eat at a restaurant or going over to a friend’s or relative’s house. However, if you plan ahead you can always speak with the restaurant in advance to see what your options are, and you can always bring over a dish that you can eat when it comes to going to a friend’s or relative’s house. Having snacks in your car or purse can also be helpful.
There’s also no guarantee that the AIP diet will reduce inflammation or disease-related symptoms, as sometimes people may need more support or a different approach. It’s also important to note that you don’t want to remain in the elimination phase for too long as it may lead to inadequate nutrient requirements. This is why the reintroduction phase is so crucial to the protocol.
IN CONCLUSION
While research on the efficacy of AIP is limited, it is promising. There are few downsides to the diet with many potential benefits, and if you’re struggling with an autoimmune condition or any of the conditions listed above, it is worth giving it a try. If you’re struggling with where to begin or are wanting help on the AIP journey, book a consultation with me below, I’d be happy to help!
Make sure to stay tuned for the next part of the AIP diet where I’ll go over the 2-step process (the elimination phase and the reintroduction phase) and what foods to avoid and include!
