The Autoimmune Protocol Diet (AIP): A Dietary Approach to Healing

The Autoimmune Protocol Diet (AIP)

 

The Autoimmune Protocol Diet (AIP), also called the Autoimmune Paleo diet, is a diet that builds on the principles of the Paleo diet focusing on whole nutritious food with the addition of an elimination diet. It is based on the premise that a whole-food diet that reduces ultra-processed foods is often not enough for individuals with moderate to severe autoimmune conditions and thus takes a more restrictive approach to eliminate potential triggers of inflammation and immune activation. The effect of food on immune regulation and its potential to support or harm the gut microbiome and gut mucosal barrier has been well-established.
The AIP has gained significant anecdotal and clinical recognition for improving daily life for those managing autoimmune conditions.

 

What is an Autoimmune Condition?

 

Your immune system is your body’s defence mechanism designed to protect you from potentially harmful invaders such as bacteria, viruses and parasites. An optimal or normal immune response includes the recognition of a harmful invader, the mounting of an overarching response, and then a return to normal homeostasis without swaying to immune deficiency or autoimmunity.

In an autoimmune condition, however, this mechanism goes awry and the immune system attacks the body’s own cells and tissues, mistaking them for harmful invaders. This leads to chronic inflammation and damage to organs, joints, or other body systems. Autoimmune conditions are usually chronic in nature and in some cases may be life-threatening. The majority of those with an autoimmune condition/s are women.

 

 

 

Symptoms of Autoimmunity

 

Autoimmune symptoms can impact multiple body systems. These symptoms often fluctuate, can be vague or diverse initially, and may only become apparent when they develop into chronic issues. Indicators that your immune system might not be functioning optimally include:

• Persistent fatigue
• Recurring migraines
• Skin irritations or rashes
• Changes in mood or emotional well-being
• Anaemia
• Stiff or painful joints
• Abdominal discomfort or pain (IBS/IBD)
• Difficulty concentrating or brain fog

 

Triggers of Autoimmunity

 

The risk factors and causes of autoimmune conditions are not yet fully understood. While genetics are estimated to account for about 30% of autoimmune diseases, environmental triggers are believed to play a significant role in the majority of cases. Even for those with a genetic predisposition, it is often a combination of lifestyle and environmental factors that trigger the epigenetic changes that contribute to the development of the condition.

Triggers that have been found to contribute to the development of an autoimmune condition include:

1. Genetics: Certain genetic markers or family history of an autoimmune condition are associated with
a higher risk of developing one.

2. Diet: Highly processed foods, refined or excess sugar, emulsifiers, preservatives, food additives and thickeners increase inflammation and oxidative stress and disrupt the gut microbiome increasing the risk of autoimmunity. Dietary components are needed for immune cell functionality and having nutritional deficiencies can negatively impact immune function. Persistent low bloodsugar may act as a ‘stressor’ on the body and increase inflammation.

3. Gut health: A compromised gut lining, often referred to as “leaky gut,” allows toxins and undigested food particles to enter the bloodstream which can provoke immune reactions. This also leads to malabsorption of essential nutrients in the gut, another important component of immune modulation. Low stomach acid levels can also impair immune function.

4. Chronic infections: Viral or bacterial infections may act as triggers in autoimmunity.

5. Environmental toxins: Exposure to chemicals, heavy metals, vaccines, and pollutants may be a potential trigger for autoimmunity.

6. Chronic stress: Chronic stress weakens the immune system and may worsen autoimmune symptoms by driving inflammation. This includes persistent work-related or social stressors.

7. Hormonal changes or hormonal imbalance: Women are 80% more likely to develop autoimmune diseases, often around times of hormonal shifts, such as pregnancy or menopause.

8. Trauma: Emerging evidence indicates that there is a higher incidence of autoimmunity in those with a history of childhood trauma. The timing of traumatic life events has also been linked to the onset of autoimmune symptoms in some individuals.

9. Sedentary lifestyle: This increases the risk for obesity and insulin resistance which in turn increase systemic inflammation.

10. Reduced exposure to beneficial pathogens: Whist the burden of infections has improved through high hygiene standards, it is proposed that our exposure to beneficial bacteria has significantly reduced and could have a potentially negative effect on immune health.

11. Circadian Rhythm Dysfunction: Circadian clock genes regulate immunity and may influence autoimmune disorders, while sleep deprivation promotes inflammation and autoimmune-related proteins.

There are many factors at play when it comes to assessing and managing autoimmune conditions and each individual unique profile needs to be taken into consideration.

 

Who is the Autoimmune Protocol (AIP) Diet for?

 

There are over 140 recognised autoimmune conditions or conditions found to have an autoimmune origin. They include, rheumatoid arthritis (RA), coeliac disease (CD), hashimoto’s thyroiditis, systemic lupus erythematosus (SLE), multiple sclerosis (MS), and systemic sclerosis (scleroderma), among others. Not everyone with an autoimmune condition is sensitive to all the foods on the “elimination phase food list” on the AIP, nor do they need to permanently remove those foods. The AIP approach is useful in reducing inflammation (caused by both the autoimmune condition and diet) by symptom relief and feedback
regarding triggering foods.

Since much of the immune system is located within the gastro-intestinal tract (GIT) and it must deal with a huge antigenic (any substance that triggers an immune response in the body) load introduced with food, it makes sense to focus on diet modulation to help heal the gut. Research has found that having one autoimmune disease increases the likelihood of developing a second one, and therefore irrespective of what protocol or diet you may choose, diet and gut health need to be considered.

The AIP has potential benefits for managing chronic inflammation and improving gut health even in those without autoimmune conditions who do not have a formal diagnosis but may be experiencing chronic fatigue, chronic digestive issues, depression and anxiety. By removing potential dietary triggers and adding nutrient-dense foods, the AIP provides the body with an opportunity to heal and regulate immune responses.

 

How to follow an Autoimmune Protocol (AIP) Diet

 

The AIP diet is implemented in two phases, the elimination phase and the reintroduction phase.

1. The Elimination Phase:

In this phase, foods that are known to be inflammatory or immune-reactive are removed for 30-90 days and this timeframe is unique to each person.

Foods to eliminate in PHASE 1:

• Grains (wheat, rice, oats etc.)
• Dairy products
• Eggs
• Beans and legumes (beans, lentils, peanuts etc.)
• Nightshade vegetables (tomatoes, potatoes, peppers, aubergines etc.
• Nuts and seeds
• Processed food, preservatives, additives and flavour enhancers
• Refined sugar and artificial sweeteners
• Highly processed vegetable and seed oils
• Non-steroidal anti-inflammatories (NSAIDs)
• Coffee (due to mould toxins)
• Alcohol

While some individuals may be very motivated by their symptoms to go all in, some individuals may find it extremely difficult. If the latter is you, you may find the following alternative option useful. You may choose to crowd out these foods from your diet for a while before restricting them entirely. This is useful when trying to wean off sugar, dairy or gluten which may require some time and experimentation if you are highly accustomed to these foods. It also reduces the chances of having unpleasant “withdrawal effects” as opposed to going cold turkey. If this is you, focus on progress not perfection. It is a process of adapting and changing your mindset around food and health.

Foods to include in PHASE 1:

Include nutrient-dense foods such as:

• Grass-fed meats and wild-caught fish
• Organ meats (rich in vitamins and minerals)
• Bone broths and collagen (support gut, bones, ligaments, tendons and muscles)
• Vegetables (except nightshades)
• Healthy fats like coconut oil and avocado
• Fermented foods for gut health (kimchi, sauerkraut etc.)
• Fruit (in limited amounts)
• Herbs and spices (turmeric, cinnamon, fresh parsley etc.)
• Fats (avocado oil, coconut oil, olive oil etc.)
• Roots (beets, carrots, celeriac etc.)
• Some additional pantry items (apple-cider vinegar, green tea, coconut products, olives etc.)

2. The Reintroduction Phase:

After a period of strict elimination, when symptoms have improved, foods are slowly reintroduced one at a time in small quantities to see if you react to it.

How to re-introduce food in Phase 2:

Start by choosing a food group that is important to you. If dairy is chosen, choose a food like ghee with a low amount of milk proteins, followed by butter, cream, yoghurt, cheese and milk. Eggs should be introduced with yolks only first. Nightshade vegetables should be introduced one at a time. Allow 3 days to observe any potential reactions before moving onto the next food. This is because a delayed reaction of up to 72 hours may occur with food sensitivities. If a food has been eaten for three days without any reactions, it can be assumed that the food is safe for you.

Symptoms to look out for when re-introducing a food include digestive issues, pain, sleep disturbances, dizziness, neurological symptoms or mood disturbances. The trigger foods should be stopped immediately. You may reattempt to introduce the food once gut health has improved.

 

Benefits of the Autoimmune Protocol (AIP) Diet

 

The AIP is designed to:

• Reduce systemic inflammation
• Support gut health and restore the intestinal barrier
• Alleviate symptoms of autoimmune diseases
• Prevent worsening of the condition
• Improve energy levels and mental clarity
• Help to calm the immune and nervous system

 

 

 

 

Challenges you may encounter when following an AIP diet

 

• Restrictive nature: The elimination phase can be challenging due to the extensive list of restricted foods.
• Meal preparation: Cooking from scratch requires time and effort especially with a change in diet.
• Social situations: Dining out or attending social gatherings can be difficult while adhering to the diet. You may also encounter judgement from others who do not understand your unique health requirements.
• Nutritional gaps: Care must be taken to ensure the diet remains balanced and meets all nutritional
  needs.
• Withdrawal symptoms – If you have non-coeliac gluten sensitivity (NCGS), you may encounter “flu-like” symptoms, also known as a “healing crisis” when going off gluten abruptly. Temporary withdrawal effects may be experienced when eliminating sugar, alcohol or caffeine too.

 

Setting up for success on the AIP diet

 

• Meal preparation: Plan and cook meals in advance to avoid the temptation of non-compliant foods.
• Stock up on pantry items: Familiarise yourself with options and make a list if you need to.
• Focus on variety: Include a wide range of AIP-approved foods to ensure you’re getting all the necessary nutrients.
• Listen to your body: Pay attention to how you feel and any changes or improvements that occur during the elimination and reintroduction phases.
• Be patient: Healing takes time and dedication.
• Remember your why: This is personal and unique to you!
• A lesson in self-compassion: If you slip up, learn from it and move on with self-compassion.

 

Is the AIP diet right for you?

 

Inflammation is at the root of virtually all chronic health conditions. Reducing inflammation and supporting immune regulation through diet modification is a powerful tool for healing. While autoimmune conditions have no cure, the AIP diet offers significant potential to reduce symptoms, slow disease progression and enhance daily life.

Managing autoimmunity begins with a foundation of healthy eating, is complemented by regular exercise, quality sleep, stress management, and addressing key factors like gut health, infections, circadian imbalances and past trauma. This comprehensive approach aims to reduce inflammation and restore immune balance, empowering you to take charge of your health and enhance your quality of life. Every step toward health and every improvement is worth celebrating.

Studies suggest that acupuncture helps regulate immune function, reduce inflammation, and promote overall balance, which can be especially beneficial for managing autoimmune conditions. It also supports stress reduction, improves circulation, and may benefit sleep, all contributing to better health and symptom relief. Click here to make an appointment.

 

This blog was written by Dr Sadika Husain.